One Month Training Plan

Event: Sprints

Week 1

May 1st:
Warm up (Light jogging)
Sprint Ladder
Ins and Outs
Core strengthening (Sit ups, planks, crunches)
Cool down

May 2nd:
Warm up (Light jogging)
20m block run
30m block
40m block
20m run with 15m acceleration zone
General Strength (Push up, pull ups, squats, sit ups)

May 3rd:
Warm up (Light jogging to run)
Hurdle Over-Unders
Interval Runs
Medicine Ball Wall (Overhead throws, soccer throws, chest pass)
Cool down

May 4th:
Warm up (Light jogging extended)
20m block run
30m block
40m block
20m run with 15m acceleration zone
Acceleration ladder
Plyometrics (Box jumps)

May 5th:
Warm up (Light jogging to run)
Start Drills (Rolling Start, Three Point Crouch, Four Point Crouch)
Hill Runs
General Strength (Pull ups, push up, squats, free weights, sit ups)
Cool Down
May 6th: Rest

May 7th: Rest

Week 2

May 8th:
Warm up (Light jogging)
Accelerations
Start Drills (Rolling Start, Three Point Crouch, Four Point Crouch)
Sprint Ladder
20m Block Run
30m Block
40m Block
Core (Planks, sit ups, crunches, bicycles)
Varying Tempo Drill 1 & 2
Cool Down

May 9th:
Warm up (Light jogging)
Hurdle walkovers
20m-run with 15m acceleration zone
40-60-m run
Plyometrics (Jumps, hops, and bounds in place)
Medicine ball with partner
Strength training (Squats, deadlifts)
Cool-down

May 10th:
Warm up (Light jogging into run)
Accelerations
Ins and Outs
Flying Sprint
Assisted Run
Strength training (Powerlifting: squat, deadlift, bench press)
Cool Down

May 11th:
Warm up (Light jogging extended time)
20m Block Run
30m Block
 40m Block
50m Block
Plyometrics (Jumps, hops, and bounds in place)
Cool down (Extended time)

May 12th:
Warm up (Light jogging extended time)
Hurdle walkovers
Start Drills (Rolling Start, Three Point Crouch, Four Point Crouch)
Cool Down

May 13th: Track Meet

May 14th: Rest

Week 3

May 15th:
Warm up (Light jogging)
Hurdle walkovers
20m-run with 15m acceleration zone
40-60-m run
Plyometrics (Jumps, hops, and bounds in place)
Medicine ball with partner
Strength training (Squats, deadlifts)
Cool-down

May 16th: Warm up (Light jogging extended time)

20m Block Run
30m Block
40m Block
50m Block
Plyometrics (Jumps, hops, and bounds in place)
Cool down (Extended time)

May 17th:
Warm up (Light jogging to run)
Hurdle Over-Unders
Interval Runs
Medicine Ball Wall (Overhead throws, soccer throws, chest pass)
Cool down
May 18th: Warm up (Light jogging into run)
Accelerations
Ins and Outs
Flying Sprint
Assisted Run
Strength training (Powerlifting: squat, deadlift, bench press)
Cool Down

May 19th:
Warm up (Light jogging)
Acceleration drills
Strength training (Olympic lifts)
Cool down

May 20th: Rest

May 21st: Rest

Week 4

May 22nd:
Warm up (Light jogging)
Hurdle Over-Unders
200m Run
400-200-400
Core
Cool Down

May 23rd:
Warm up (Light jogging)
Sprints
Accelerations
Plyometrics
Cool Down

May 24th:
Warm up (Extended light jogging)
Interval training
Olympic lifts (Snatch, clean, jerk)
Cool-down

May 25th:
Warm up (light jogging)
 Hurdle-over unders
20m run with 15m acceleration zone
Cool-down (Extended time)

May 26th:
Race day warm up (practice)
Hurdle walkovers
Start Drills
Acceleration Drills
Cool Down

May 27th: Race day

May 28th: Rest