Create a seven-day sprint training plan for you

There are many ways to exercise in daily life. For some students, if they want to train for sprinting, they must make some detailed plans, such as a seven-day sprinting training plan. Such a plan is not particularly long and is also more targeted. In terms of training endurance, speed, strength and explosive power, certain progress can be made. The content and focus of training will be different every day of the week. It is a better and scientific sprint training method.

Sprint Training Weekly Training Plan

Monday: Speed ​​and special potential training

1. Warm-up: jogging 1000m-1500m, various stretching exercises, coordination exercises, special running exercises, sprinting or elastic running.

2. Speed ​​training: 30 meters, 60 meters, 80 meters, 100 meters, 150 meters. (100-meter run segment is run 6-10 times in the middle and late stages, mainly to improve the potential of the special project. 400-meter special project is run 6-10 times of 150-200 meters)

3. Fast strength and medium strength exercises [organized by www.duanmeiwen.com]

4. Waist and abdominal muscle exercises: hanging leg raises or sit-ups 60-80 times

5. Relaxation activities

Tuesday: Small strength and general endurance exercises

1. Warm-up: jogging 1500m-2000m, various stretching exercises, coordination exercises, special running exercises, and sprint-level elastic running.

2. Upper body strength + step jump (using barbell or kettlebell/step jump is multi-step jump)

3. Resistance exercises (using rubber bands)

4. General endurance training 3000-5000 meters jogging

5. Relaxation activities

Wednesday: Speed ​​endurance exercise

1. Warm-up activities: cross-country running or ball games, various stretching activities, and coordination exercises.

2. Sandbag leg swing

3. 100m and 200m special events: 200m and 300m interval runs or 4-8 sets of combination runs of different distances. Combination run plan: (300m + 200m + 150m) × 2-3 sets. 400m special event: 600m, 400m, 300m interval runs or 4-8 sets of combination runs of different distances. Combination running plan: (600m + 400m + 200m) × 2-3 groups

4. Upper body strength exercises: bench press or snatch, etc.

5. Relaxing activities.

Thursday: Multiple physical fitness exercises

1. Warm-up: jogging 1500m - 2000m, special running exercises, sprint-level elastic running.

2. Accelerate sprint 30 meters for 6-8 sets.

3. Shot put or snatch or power clean etc.

4. Hurdles or box jumps

5. Resistance exercises or jumping or running exercises

6. Ball games.

Friday: Strength training

1. Warm-up: 800-meter jogging and strength warm-up.

2. Upper body strength: bench press or snatch or power clean

3. Lower limb strength: full squat + half squat

4. Movement strength exercises: 60-meter back-pedal sprint or sprint time trial, 100-meter stride sprint, etc. Speed ​​timing: timing first, then power.

5. Relaxation running,

Saturday: Technical and quality exercises

1. Warm-up: 1000m jogging + gymnastics.

2. Specialized technical exercises

3. Accelerate 80 meters

4. Running pace (cadence and stride)

5. 60m heavy-weight sprint x 4

6. Shoulder girdle strength, trunk strength, waist and abdominal muscle exercises

7. Relaxation activities

Closed on Sunday