2018-2019 200m Training Programs

2018 - 2019 200m
Training Programs
Sprint Cycle #1: October 22 - November 4 2018 #DisciplineEqualsFreedom
EXT I: JW-SC
week 1: INTRODUCTION week 2: EXPLORATION

October 22-28 October 29 - November 4
1 12 EXOS: GPPc-CURVE30/8-MOB-rudiment10 12 EXOS: GPPc-CURVE30/8-MOB-rudiment10
930 PVCC: w-up B; spd dev 930 PVCC: w-up B; spd dev
1. 15 stick wicket 200 x3 1. 15 stick wicket 200 x3
2. 80m TA 3-5 x3-5 w/ 5’^ (13.5 w/ 5% drop-off) 2. 80m TA 3-5 x3-5 w/ 5’^ (13.5 w/ 5% drop-off)
3. skD40 x4 w/ 2’^ (after weights) 3. skD40 x4 w/ 2’^ (after weights)
Z2 VIB + torso w-up Z2 VIB + torso w-up

2 4. Complex: 4x8 w/ 45s^ 4. Complex: 4x8 w/ 45s^
• TBDL & Lat pulldown • SLRDL & SABOR
5. Complex: 4x8 w/ 45s^ 5. Complex: 4x8 w/ 45s^
• splitSQ & alt. KB Z Press • KB frSQ & DB hollow body Press
• Hamstring Nordic & handcuff DB press • GHR & handcuff OH wall slide
7. Seated calf raise: 4x8 w/ 60s^ 7. Standing calf raise: 4x8 w/ 60s^
3 12 EXOS: GPP-MOB-STAB 12 EXOS: GPP-MOB-STAB
10 PVCC: w-up A; tech dev. 10 PVCC: w-up A; tech dev.

1. Stick accel to calf dribble (15-45) x10-12 w/ 3-5’^ 1. Stick accel to calf dribble (15-45) x10-12 w/ 3-5’^
2. rudiment 10 (after weights) 2. rudiment 10 (after weights)

4
• SLRDL & SABOR • TBDL & Lat pulldown
• KB frSQ & DB hollow body Press • splitSQ & alt. KB Z Press
• GHR & handcuff OH wall slide • Hamstring Nordic & handcuff DB press
6. Standing calf raise: 4x8 w/ 60s^ 6. Seated calf raise: 4x8 w/ 60s^
5 12 EXOS: GPP-CURVE45-MOB 12 EXOS: GPP-CURVE45-MOB
10 PVCC: w-up B; spd end 10 PVCC: w-up B; spd end

1. 15 stick wicket 200 x3 1. 15 stick wicket 200 x3
2. 80m TA 3-5 x3-5 w/ 4’^ (14 w/ 5% drop-off) 2. 80m TA 3-5 x3-5 w/ 4’^ (14 w/ 5% drop-off)
3. skD40 x4 w/ 2’^ (after weights) 3. skD40 x4 w/ 2’^ (after weights)

• TBDL & Lat pulldown • SLRDL & SABOR
• splitSQ & alt. KB Z Press • KB frSQ & DB hollow body Press
• Hamstring Nordic & handcuff DB press • GHR & handcuff OH wall slide
Sprint Cycle #2: November 5-18 2018 #DisciplineEqualsFreedom
INT I: JW

November 5-11 November 12-18
1030 PVCC: w-up B 1-6 only w/ dowling SD; tech. dev.

1030 PVCC: w-up A 1-6 only w/ dowling SD; tech. dev.
1 1. 15w stick 200 x3
1. DI40 x5-6
2. dowl SC-bound to dribble-bleed (20-40) x5 w/ 3-5’^
11 EXOS: w-up A; acc dev 10 PVCC: w-up B 1-6 only w/ dowling SD; spd. dev.
1. dowl 1080 4-step burst x3 x6-10 w/ 3-5'^ 1. 21w pyramid + 20 x2x4 w/ 5’&6’^s (total = timed 83m)
2. HH5-freeze x5 w/ 90s^ 2. Spd-bound (10-40) x2x4 w/ 3’&5’^s
SI-ST; all w/ 60s^

2 Z3e; SI-ST w-up 3. Band-r Spl hinge: 3x8/8
3. TBDL/rear-bandRDL combo 6ECC: 1x5; 2x3 w/ 3'^ 4. KB Arm Bar: 3x6/6
4. splitSQ 6ECC: 1x5; 2x3 w/ 3'^ 5. X-Over Box Step-Downs ECC4: 3x8/8
5. Seated calf raise 6ECC: 3x5 w/ 60s^ 6. DNS Clam w/ Shoulder Bridge: 3x6/6
6. MB OHB5 x3 7. VMO Walk (soft knee): 3x20yd
8. Sled Face Pull: 3x20yd
3 OFF OFF
10 PVCC: w-up B 1-6 only w/ dowling SD; spd. dev. 11 EXOS: w-up A; acc dev
1. 21w pyramid + 20 x2x4 w/ 5’&6’^s (total = timed 83m) 1. dowl 1080 4-step burst x3 x6-10 w/ 3-5'^
2. Spd-bound (10-40) x2x4 w/ 3’&5’^s 2. HH5-freeze x5 w/ 90s^
SI-ST; all w/ 60s^

4 3. Band-r Spl hinge: 3x8/8 Z3e; SI-ST w-up
4. KB Arm Bar: 3x6/6 3. TBDL/rear-bandRDL combo 6ECC: 1x5; 2x3 w/ 3'^
5. X-Over Box Step-Downs ECC4: 3x8/8 4. splitSQ 6ECC: 1x5; 2x3 w/ 3'^
6. DNS Clam w/ Shoulder Bridge: 3x6/6 5. Seated calf raise 6ECC: 3x5 w/ 60s^
7. VMO Walk (soft knee): 3x20yd 6. MB OHB5 x3
5 12 EXOS: GPP-cEMOM10/10-MOB 12 EXOS: GPP-cEMOM10/10-MOB
11 EXOS: w-up A; acc dev 10 PVCC: w-up B 1-6 only w/ dowling SD; spd. dev.
1. dowl 1080 4-step burst x3 x6-10 w/ 3-5'^ 1. 21w pyramid + 20 x2x4 w/ 5’&6’^s (total = timed 83m)
2. HH5-freeze x5 w/ 90s^ 2. Spd-bound (10-40) x2x4 w/ 3’&5’^s
SI-ST; all w/ 60s^

6 Z3e; SI-ST w-up 3. Band-r Spl hinge: 3x8/8
3. TBDL/rear-bandRDL combo 6ECC: 1x5; 2x3 w/ 3'^ 4. KB Arm Bar: 3x6/6
4. splitSQ 6ECC: 1x5; 2x3 w/ 3'^ 5. X-Over Box Step-Downs ECC4: 3x8/8
5. Seated calf raise 6ECC: 3x5 w/ 60s^ 6. DNS Clam w/ Shoulder Bridge: 3x6/6
6. MB OHB5 x3 7. VMO Walk (soft knee): 3x20yd
Sprint Cycle #3: November 19 - December 2 2018 #DisciplineEqualsFreedom
EXT II: JW

November 19-25 November 26-December 2
1 12 EXOS: GPPc-CURVE30/8c/MOB 12 EXOS: GPPc-CURVE30/8c/MOB
10 PVCC: w-up A (SD w/ bandR); spc. end. 10 PVCC: w-up B; int T

1. 20stickACC x5 1. 21w stick 190 x4
2. s(10.10.10/9.9.9/8.8.8)x2 w/ 5’ & 8’^s 2. 83m TA 3-5 x3-5 w/ 5’^ (<13.4)
3. skD60 x6 w/ walk back^ 3. Rudiment 25yd (after weights)
Z2 VIB + SI-ST w-up

2 4. Complex: 4x8 w/ 30s^ SI-ST; all w/ 60s^
• TBDL & Lat pulldown 4. Band-r Spl hinge: 3x8/8 complex w. KB Arm Bar: 3x6/6
5. Complex: 4x8 w/ 30s^ 5. X-Over Box Step-Downs ECC4: 2x8/8
• FFE splitSQ & alt. KB Z Press 6. DNS Clam w/ Shoulder Bridge: 2x6/6
6. Complex: 4x8 w/ 30s^ 7. VMO Walk (soft knee): 3x20yd complex w. Sled Face
• Hamstring Nordic & hollow-body DB press Pull: 3x20yd
7. Seated calf raise: 4x8 w/ 60s^
3 12 EXOS: GPP-MOB-STAB 12 EXOS: GPP-MOB-STAB
10 PVCC: w-up B; int T 10 PVCC: w-up A (SD w/ bandR); spc. end.

1. 21w stick 190 x4 1. 20stickACC x5
2. 83m TA 3-5 x3-5 w/ 5’^ (<13.4) 2. s(10.10.10/9.9.9/8.8.8)x2 w/ 5’ & 8’^s
3. Rudiment 25yd (after weights) 3. skD60 x6 w/ walk back^
Z2 VIB + SI-ST w-up

4 SI-ST; all w/ 60s^ 4. Complex: 4x8 w/ 30s^
4. Band-r Spl hinge: 3x8/8 complex w. KB Arm Bar: 3x6/6 • TBDL & Lat pulldown
5. X-Over Box Step-Downs ECC4: 2x8/8 5. Complex: 4x8 w/ 30s^
6. DNS Clam w/ Shoulder Bridge: 2x6/6 • FFE splitSQ & alt. KB Z Press
7. VMO Walk (soft knee): 3x20yd complex w. Sled Face 6. Complex: 4x8 w/ 30s^
Pull: 3x20yd • Hamstring Nordic & hollow-body DB press
5 12 EXOS: GPP-CURVE45/10-MOB 12 EXOS: GPP-CURVE45/10-MOB
10 PVCC: w-up A (SD w/ bandR); spc. end. 10 PVCC: w-up B; int T

1. 20stickACC x5 1. 21w stick 190 x4
2. s(10.10.10/9.9.9/8.8.8)x2 w/ 5’ & 8’^s 2. 83m TA 3-5 x3-5 w/ 5’^ (<13.4)
Z2 VIB + SI-ST w-up

6 4. Complex: 4x8 w/ 30s^ SI-ST; all w/ 60s^
• TBDL & Lat pulldown 4. Band-r Spl hinge: 3x8/8 complex w. KB Arm Bar: 3x6/6
5. Complex: 4x8 w/ 30s^ 5. X-Over Box Step-Downs ECC4: 2x8/8
• FFE splitSQ & alt. KB Z Press 6. DNS Clam w/ Shoulder Bridge: 2x6/6
6. Complex: 4x8 w/ 30s^ 7. VMO Walk (soft knee): 3x20yd complex w. Sled Face
• Hamstring Nordic & hollow-body DB press Pull: 3x20yd
Sprint Cycle #4: December 3-16 2018 #DisciplineEqualsFreedom
INT II: JW

December 3-9 December 10-16
1030 PVCC: w-up B; ext T. 1030 PVCC: w-up B; ext T.

1
1. 40s grass runs x4 x2 w/ 90s & 4’^ 1. 40s grass runs x4 x2 w/ 90s & 4’^
1030 PVCC: w-up B 1-6 only w/ stickSD; spd. dev.

1. stickOH21w200 x3
10 EXOS: w-up A; acc dev
2. Complex x3-5 w/ 3 1/2’ & 8’^s
1. MB UHF3 x3
a. Spd-bound (10-50) x2
2. 1080 6m burst x4 x5-8 w/ 3-5'^ (load TBD)
b. 21w220 pyramid run-out 80m on track
3. MB OHB3 x3
2 Z3i; SI-ST w-up Z1; SI-ST w-up

3. EMOM TBDL ISO8 x6-10 (4s mid-shin / 4s mid-thigh) 4. CL-grip SN 3EMOM x4-6
4. splitSQ ISO5: 5-8x3/3 w/ 2'^ 5. Keiser power SQ 3EMOM x5-8
5. Complex x3 w/ 30s^ 6. BB split drop 3EMOM x4-6
a. Seated calf raise x5 (controlled tempo) 7. Complex x3 w/ 30s^
b. pushP x5 a. Standing calf raise x5 (controlled tempo)
c. HGR x5 b. pushJ x5
4. HH5 x5 w/ 90s^ c. SL RDL x5/5
3 OFF OFF

1. stickOH21w200 x3
2. Complex x3-5 w/ 3 1/2’ & 8’^s
1. MB UHF3 x3
3. MB OHB3 x3
4 Z1; SI-ST w-up Z3i; SI-ST w-up

4. CL-grip SN 3EMOM x4-6 3. EMOM TBDL ISO8 x6-10 (4s mid-shin / 4s mid-thigh)
5. Keiser power SQ 3EMOM x5-8 4. splitSQ ISO5: 5-8x3/3 w/ 2'^
6. BB split drop 3EMOM x4-6 5. Complex x3 w/ 30s^
7. Complex x3 w/ 30s^ a. Seated calf raise x5 (controlled tempo)
a. Standing calf raise x5 (controlled tempo) b. pushP x5
b. pushJ x5 c. HGR x5
c. SL RDL x5/5 4. HH5 x5 w/ 90s^
5 12 EXOS: GPPs-10EMOMx12-MOB + SI-STfull 12 EXOS: GPPs-10EMOMx12-MOB + SI-STfull

1. stickOH21w200 x3
2. Complex x3-5 w/ 3 1/2’ & 8’^s
1. MB UHF3 x3
3. MB OHB3 x3
6 Z3i; SI-ST w-up Z1; SI-ST w-up

3. EMOM TBDL ISO8 x6-10 (4s mid-shin / 4s mid-thigh) 4. CL-grip SN 3EMOM x4-6
4. splitSQ ISO5: 5-8x3/3 w/ 2'^ 5. Keiser power SQ 3EMOM x5-8
5. Complex x3 w/ 30s^ 6. BB split drop 3EMOM x4-6
a. Seated calf raise x5 (controlled tempo) 7. Complex x3 w/ 30s^
b. pushP x5 a. Standing calf raise x5 (controlled tempo)
c. HGR x5 b. pushJ x5
4. HH5 x5 w/ 90s^ c. SL RDL x5/5
Sprint Cycle #5: December 17 - January 6 2018 #DisciplineEqualsFreedom
EXT III: JW

December 17-23 December 31 - January 6
1 OFF OFF
w-up A (SD w/ bandR); spc. end.

1. DI20 x5 (track)
2. s(11.11.11/10.10.10/9.9.9/8.8.8)x2 w/ 4’ & 10’^s
3. skD60 x6 w/ walk back^
Z2 VIB + SI-ST w-up

2 4. Complex: 4x8 w/ 30s^ OFF
• TBDL & Lat pulldown
5. Complex: 4x8 w/ 30s^
• FFE splitSQ & alt. KB Z Press
6. Complex: 4x8 w/ 30s^
• HGR ISO3x5 & hollow-body DB press
3 GPP-MOB-STAB + SI-ST full OFF
w-up B; int T
1. DI40 x5 w-up A
2. 80m TA 3-5 x3-5 w/ 45s & 5’^ (<12.8) track-flats DI60 x8
3. Rudiment 25yd (after weights)
Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

• TBDL & Lat pulldown • TBDL & Lat pulldown
• FFE splitSQ & alt. KB Z Press • FFE splitSQ & alt. KB Z Press
• HGR ISO3x5 & hollow-body DB press • HGR ISO3x5 & hollow-body DB press
7. Standing calf raise: 4x8 w/ 60s^ 7. Standing calf raise: 4x8 w/ 60s^
5 GPP-CURVE45/10-MOB + SI-ST full GPP-CURVE10EMOM x10-MOB + SI-ST full
w-up A (SD w/ bandR); spc. end. w-up B; int T

1. DI20 x5 (track) 1. DI40 x5
2. s(11.11.11/10.10.10/9.9.9/8.8.8)x2 w/ 4’ & 10’^s 2. 80m TA 3-5 x3-5 w/ 45s & 5’^ (<10.5) track-flats

• TBDL & Lat pulldown • TBDL & Lat pulldown
• FFE splitSQ & alt. KB Z Press • FFE splitSQ & alt. KB Z Press
• HGR ISO3x5 & hollow-body DB press • HGR ISO3x5 & hollow-body DB press
Sprint Cycle #6: January 7-20 2018 #DisciplineEqualsFreedom
INT III: JW

January 7-13 January 14-20
1030 PVCC: w-up B; ext T. 1030 PVCC: w-up B; ext T.

1. (40.30.20) x2 grass runs w/ 75s & 3’^ 1. (40.30.20) x2 grass runs w/ 75s & 3’^
1
SI-ST full SI-ST full

1030 PVCC: w-up A; acc dev / ES
1. stickOH21w200 x3
1. 20DI x5 (spikes-track)
2. 80 x4-6 w/ 6-10’^s
2. Spd-bound (5-60/10-60/15-60) x3 w/ 3’ & 8’^s
3. ALB50 (w/ 5m DI) x5 w/ 3’^
Z3c; SI-ST w-up Z1; SI-ST w-up

3. pCL: 4,3,2,1 w/ 75s^ 4. CL-grip SN EMOM3 x4-6
2
4. TBDLc: 2x3; 2x2; 2x1 w/ 90s-3’^ 5. Keiser power SQ: 4x5 w/ 90s^
5. Bottom-up splitSQ: 3x3/3 w/ 2'^ 6. BB split drop: 4x5/5 w/ 90s^
6. Complex x3 w/ 45s^ 7. Complex x3 w/ 30s^
a. Seated calf raise x5 (controlled tempo) a. Standing calf raise x5 (controlled tempo)
b. pushP x5 b. pushJ x5
c. SL HGRISO3 x5/5 c. SL RDL x5/5
7. MB OHB10 x3 8. MB OHB10 x3
3 OFF OFF

1. stickOH21w200 x3
2. 80 x4-6 w/ 6-10’^s
2. Spd-bound (5-60/10-60/15-60) x3 w/ 3’ & 8’^s
3. ALB50 (w/ 5m DI) x5 w/ 3’^
Z1; SI-ST w-up Z3c; SI-ST w-up

4. CL-grip SN EMOM3 x4-6 3. pCL: 4,3,2,1 w/ 75s^
4
5. Keiser power SQ: 4x5 w/ 90s^ 4. TBDLc: 2x3; 2x2; 2x1 w/ 90s-3’^
6. BB split drop: 4x5/5 w/ 90s^ 5. Bottom-up splitSQ: 3x3/3 w/ 2'^
a. Standing calf raise x5 (controlled tempo) a. Seated calf raise x5 (controlled tempo)
b. pushJ x5 b. pushP x5
c. SL RDL x5/5 c. SL HGRISO3 x5/5
5 1130 EXOS: GPPc-10EMOMx12-MOB + SI-STfull 1130 EXOS: GPPc-10EMOMx12-MOB + SI-STfull

1. stickOH21w200 x3
2. 80 x4-6 w/ 6-10’^s
2. Spd-bound (5-60/10-60/15-60) x3 w/ 3’ & 8’^s
3. ALB50 (w/ 5m DI) x5 w/ 3’^
Z3c; SI-ST w-up Z1; SI-ST w-up

3. pCL: 4,3,2,1 w/ 75s^ 4. CL-grip SN EMOM3 x4-6
6
4. TBDLc: 2x3; 2x2; 2x1 w/ 90s-3’^ 5. Keiser power SQ: 4x5 w/ 90s^
5. Bottom-up splitSQ: 3x3/3 w/ 2'^ 6. BB split drop: 4x5/5 w/ 90s^
a. Seated calf raise x5 (controlled tempo) a. Standing calf raise x5 (controlled tempo)
b. pushP x5 b. pushJ x5
c. SL HGRISO3 x5/5 c. SL RDL x5/5
Sprint Cycle #7: January 20 - February 3 2018 #DisciplineEqualsFreedom
EXT IV: JW

January 20-26 January 27-February 3
w-up B (1st 6 only); extensive tempo

1 GPP-CURVE45/10-MOB 1. 30sGR x3x3 w/ 90s & 3’^s
2. ELDOA & MB tosses
w-up A (variable SD); special. endurance II w-up A (variable SD); special. endurance II
1. 3p30 x5 (track-spikes) 1. 3p30 x5 (track-spikes)
2. s36g+120t/s33g+120t/x30g+120t/s27g+120t w/ 2’ & 2. s36g+120t/s33g+120t/x30g+120t/s27g+120t w/ 2’ &
8-12’^s 8-12’^s

2
a. RFE SQ a. RFE SQ
b. Push Press b. Push Press
c. Pendlay Row c. Pendlay Row
d. SL RDL d. SL RDL
e. Z press w/ TB e. Z press w/ TB
f. Pull-up f. Pull-up
5. Complex seated calf raise w/ SL HGR ISO 3 5. Complex seated calf raise w/ SL HGR ISO 3
3 GPP-MOB-STAB-SI-ST GPP-MOB-STAB-SI-ST
w-up B; speed endurance w-up B; speed endurance

1. 80 x3-5 x3 EDT (5,4,3,2’^s) w/ 10’ set^ (<10.2s) flats- 1. 80 x3-5 x3 EDT (5,4,3,2’^s) w/ 10’ set^ (<10.2s) flats-
spikes-flats spikes-flats

2. Complex: 2-4x5 w/ 30s^ 2. Complex: 2-4x5 w/ 30s^
4 a. plate RDL to stork ISO a. plate RDL to stork ISO
b. Side-lying HGR Pallof Press ISO3 b. Side-lying HGR Pallof Press ISO3
c. SL HGR ISO w/ rotation c. SL HGR ISO w/ rotation
d. bandR QS d. bandR QS
e. Side-lying HGR Pallof Push Press e. Side-lying HGR Pallof Push Press
f. HGR OSC ISO2 x3x3 f. HGR OSC ISO2 x3x3
3. Weighted depth landings: 4x5 w/ 2’^ 3. Weighted depth landings: 4x5 w/ 2’^
w-up A (SD w/ bandR); intensive tempo

1. 3p30 x5 (track-spikes)
2. 120 x3-4 x2 w/ 4’ & 8’^s (15.5-16.5)
5 3. skD60 x6 w/ walk back^ GPP-CURVE30/10-MOB
Z2 VIB
4. SI-ST full
w-up A (SD w/ bandR); intensive tempo

1. 3p30 x5 (track-spikes)
2. 120 x3-4 x2 w/ 4’ & 8’^s (15.5-16.5)
6 GPP-CURVE30/10-MOB 3. skD60 x6 w/ walk back^
Z2 VIB
4. SI-ST full
Sprint Cycle #8: February 4-17 2019 #DisciplineEqualsFreedom
INT IV: JW

February 4-10 February 11-17
w-up B 10:30 PVCC (1st 6 only); extensive tempo w-up B (1st 6 only); extensive tempo
1 1. 30sGR x3x3 w/ 90s & 3’^s 1. 30sGR x3x3 w/ 90s & 3’^s
2. ELDOA & MB tosses 2. ELDOA & MB tosses
w-up A (variable SD); acc. dev w-up A (variable SD); special. endurance II
1. 1080 complex: (AB20@6k + accel8@12k x3)x4-6 1. 3p30 x5 (track-spikes)
2. HH5 x5 w/ 60s^ 2. s24ts+120ts x3 w/ 2’ & 10-12’^s

2
a. RFE SQ a. RFE SQ
b. Z press w/ TB b. Z press w/ TB
c. TBDL c. TBDL
3 GPP-MOB-STAB-SI-ST SI-ST
w-up B 10:30 PVCC; speed w-up B 10:30 PVCC; speed

1. Complex the following x3 w/ 3’ & 8’^s 1. Complex the following x3 w/ 3’ & 8’^s
a. 18w220G a. 18w220G
b. Spd-bound (10-60) b. Spd-bound (10-60)
c. Fly30 from 30 c. Fly30 from 30
2. 120 FBts 2. 120 FBts
3. rudiment 20 3. rudiment 20
4 Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

a. RFE SQ a. RFE SQ
b. Push Press b. Push Press
c. Pendlay Row c. Pendlay Row
d. SL RDL d. SL RDL
e. Z press w/ TB e. Z press w/ TB
f. Pull-up f. Pull-up
5 GPP-CURVE-EMOM-MOB GPP-CURVE-EMOM-MOB
w-up A 10:30 PVCC (SD w/ bandR); intensive tempo w-up A 10:30 PVCC (SD w/ bandR); intensive tempo
1. 3p30 x5 (track-spikes) 1. 3p30 x5 (track-spikes)
2. 120ts x4-5 w/ 6-8’^s (14.0-14.5) 2. 120tf x8 w/ 4-6’^s (14.5-15.0)
6 3. skD60 x6 w/ walk back^ 3. skD60 x6 w/ walk back^
Z2 VIB Z2 VIB
4. SI-ST full 4. SI-ST full
Sprint Cycle #9: February 25 - March 10 2018 #DisciplineEqualsFreedom
EXT V: JW

February 25-March 3 March 4-10
w-up B (1st 6 only); extensive tempo w-up B (1st 6 only); extensive tempo
1. 18w220G x3 1. 18w220G x3
1
2. 30sGR x3x3 w/ 75s & 3’^s 2. 30sGR x3x3 w/ 75s & 3’^s
3. ELDOA & MB obl.tosses 3. ELDOA & MB obl.tosses
w-up A (variable SD); int T w-up A (variable SD); int T

1. (DI40/3p30) x2 1. (DI40/3p30) x2
2. 150 x6-8 w/ 5-8’^ (18-19s) 2. 150 x6-8 w/ 5-8’^ (18-19s)

3. pCL: 3x2; 3x1 PROGRESSIVE TO HEAVY w/ 75-90s^ 3. pCL: 3x2; 3x1 PROGRESSIVE TO HEAVY w/ 75-90s^
2
4. Complex: 8,8,6,6 w/ 30-45s^ 4. Complex: 8,8,6,6 w/ 30-45s^
a. RFE SQ a. RFE SQ
b. Z press w/ TB b. Z press w/ TB
c. TB RDL c. TB RDL
d. Pull-up d. Pull-up
3 HIKE-yoga HIKE-yoga
w-up B; tech. speed w-up B; tech. speed

1. 18w230T x3 1. 18w230T x3
2. 60,75,90EB DI (FL-30straight) x2 w/ 6-10’^ 2. 60,75,90EB DI (FL-30straight) x2 w/ 6-10’^
Z1 pCH w-up Z1 pCH w-up

4
3. CL-grip SN: 3x5 w/ 75s^ 3. CL-grip SN: 3x5 w/ 75s^
4. Keiser pSQ: 3x5 w/ 2'^ 4. Keiser pSQ: 3x5 w/ 2'^
5. refECC RFE SQ: 3x5/5 @40-50k w/ 2’^ 5. refECC RFE SQ: 3x5/5 @40-50k w/ 2’^
6. refECC TB RDL: 3x5 @60-75k w/ 2’^ 6. refECC TB RDL: 3x5 @60-75k w/ 2’^
7. scB30 x5 w/ 90s^ 7. scB30 x5 w/ 90s^
5 GPP-STAB-CURVE-EMOM10/10-SI/ST GPP-STAB-CURVE-EMOM10/10-SI/ST
w-up A (SD w/ bandR); intensive tempo w-up A (SD w/ bandR); intensive tempo
1. (DI40/3p30)B x2 1. (DI40/3p30)B x2
2. s8+120/s7+120/s6+120 w/ 2’&12-15’^s 2. s8+120/s7+120/s6+120 w/ 2’&12-15’^s
6
Z2 VIB Z2 VIB
3. SI-ST full 3. SI-ST full
Sprint Cycle #10: March 11 - 24 2018 #DisciplineEqualsFreedom
INT V: JW

March 11-17 March 18-24

1. 18w220G x3
1 OFF
2. 30sGR x3x3 w/ 75s & 3’^s
3. ELDOA & MB obl.tosses
w-up B (variable SD); spd dev w-up B (variable SD); spd dev
1. 18w230T x3 1. 18w230T x3
2. EB90 x5-6 w/ 6-10’^ 2. EB90 x5-6 w/ 6-10’^
3. HH5 x5 w/ 60s^ 3. HH5 x5 w/ 60s^
Z3-1 VIB +pCH w-up Z3-1 VIB +pCH w-up

2
5. Complex:3 x5 w/ 30-45s^ 5. Complex:3 x5 w/ 30-45s^
a. RFE SQ @60k a. RFE SQ @60k
b. refECC RFE SQ @40k b. refECC RFE SQ @40k
a. TB RDL @80k a. TB RDL @80k
b. refECC TB RDL @50k b. refECC TB RDL @50k
3 HIKE-yoga HIKE-yoga
w-up A; AD w-up A; AD
1. Complex x2-4 w/ 2-5’^ 1. Complex x2-4 w/ 2-5’^
a. skD50 a. skD50
b. DI40 b. DI40
4 c. stACC30 c. stACC30
d. 3p20 d. 3p20
SI-ST full SI-ST full
5 GPP-STAB-CURVE30/10 GPP-STAB-CURVE30/10
w-up B (SD w/ bandR); spc. end w-up B (SD w/ bandR); spc. end
1. 18w230T x3 1. 18w230T x3
2. spB 10-40 x3 2. spB 10-40 x3
3. 150 x2 (FB-HB) w/ 5’^ 3. 150 x2 (FB-HB) w/ 5’^
Z3-1 VIB +pCH w-up Z3-1 VIB +pCH w-up

6
a. RFE SQ @60k a. RFE SQ @60k
b. refECC RFE SQ @40k b. refECC RFE SQ @40k
a. TB RDL @80k a. TB RDL @80k
b. refECC TB RDL @50k b. refECC TB RDL @50k
*last INT cycle

Sprint Cycle #11: March 25 - April 14 2018 #DisciplineEqualsFreedom
JW
week 1: INTRODUCTION week 2: EXPLORATION week 3: STABILIZATION

March 25 - 31 April 1-7 April 8-14
w-up B (1st 6 only); extensive tempo w-up B (1st 6 only); extensive tempo
1. 18w200Gst x4 1. 18w200Gst x4
1. 30sGR x3x3 w/ 60s & 3’^s
2. 30sGR x3x3 w/ 60s & 3’^s 2. 30sGR x3x3 w/ 60s & 3’^s
1
3. SI-ST full + UB (press + pull-up) 3. SI-ST full + UB (press + pull-up) 2. SI-ST full + UB (press + pull-up)
4. ELDOA & MB obl.tosses 4. ELDOA & MB obl.tosses 3. ELDOA & MB obl.tosses
w-up A; int T w-up A; int T

1. (skD40/DI30/3p20) x2 1. BL30 x3-5
2. 150 x6 w/ 5-6’^ (<18s) 2. 150 x6 w/ 5-6’^ (<18s)
Z3 VIB + pCH w-up Z3 VIB + pCH w-up

2 3. pCL: 2x2; 2x1 PROGRESSIVE TO 3. pCL: 2x2; 2x1 PROGRESSIVE TO Z3 VIB + pCH w-up
HEAVY w/ 75-90s^ HEAVY w/ 75-90s^ 2. pCL: 3x2; 2x1 PROGRESSIVE TO
4. TB RDL ECC3: 3x3 w/ 3’^ HEAVY 4. TB RDL ECC3: 3x3 w/ 3’^ HEAVY HEAVY w/ 75-90s^
5. refECC RFE SQ: 3x5/5 w/ 2’^ 5. refECC RFE SQ: 3x5/5 w/ 2’^ 3. HGR ISO3: 3x3 w/ 2’^
6. HGR ISO3: 3x3 w/ 2’^ 6. HGR ISO3: 3x3 w/ 2’^ 4. MB OHB5 x3
3 HIKE-yoga HIKE-yoga HIKE-yoga
w-up B; tech. speed w-up B; tech. speed w-up B; tech. speed

1. 18w230T x3 1. 18w230T x3 1. 18w230T x3
2. 90,75x2, 60x2 w/ 6-12’^ all OB 2. 90,75x2 w/ 6-12’^ all OB 2. 90,75x2, 60x2 w/ 6-12’^ all OB
4
3. SI-ST full + UB (press + pull-up) 3. SI-ST full + UB (press + pull-up) 3. SI-ST full + UB (press + pull-up)
4. ELDOA & MB obl.tosses 4. ELDOA & MB obl.tosses 4. ELDOA & MB obl.tosses
5 GPP-MOB-STAB-CURVE30x8 GPP-MOB-STAB-CURVE30x8 GPP-MOB-STAB-CURVE30x8
w-up A (SD w/ bandR); spc END w-up A (SD w/ bandR); spc END
1. BL30b x3 1. BL30b x3
2. s8+120/s7+120/s6+120 w/ 3’ 2. s8+120/s7+120/s6+120 w/ 3’
&15-18’^s &15-18’^s

6 3. pCL: 3x2; 2x1 PROGRESSIVE TO ASU Sun Angel Classic 3. pCL: 3x2; 2x1 PROGRESSIVE TO
HEAVY w/ 75-90s^ HEAVY w/ 75-90s^
4. Keiser pSQ: 3x5 PROGRESSIVE 4. Keiser pSQ: 3x5 PROGRESSIVE
w/ 2’^ w/ 2’^
5. refECC RFE SQ: 3x5/5 w/ 2’^ 5. refECC RFE SQ: 3x5/5 w/ 2’^
6. HGR ISO3: 3x3 w/ 2’^ 6. HGR ISO3: 3x3 w/ 2’^
Sprint Cycle #12: April 15-29 2018 #DisciplineEqualsFreedom
JW

April 15-21 April 22-29
w-up B; extT
1 1. 3x3x30s w/ 90s & 3’^ TBD
2. SI-ST & treatment
w-up B; AD+ int T

w-up B; spcEND
1. BL30 x3-5 w/ 5’
1. s24/s21/s18 w/ 12-15’^
2. 150 x4-6 (17.5-18.0) w/ 5-6’^
2. MB OHB5 x3
3. HH5 x6 w/ 75s^ (@track)
2 Z3 VIB + pCH w-up

Z1 VIB + pCH w-up
3. CL-grip SN: 2x5; 2x3 @ 40-60k w/ 2’^
3. CL-grip SN: 2x5; 2x3 @ 40-60k w/ 2’^
4. Keiser pSQ: 4x5 w/ 2’^
4. BB split drop: 3x4/4 @ 50k w/ 3’^
5. BB split drop: 3x4/4 @ 50k w/ 3’^
5. SL HGR ISO3: 3x3 w/ 2’^
6. SL HGR ISO3: 3x3 w/ 2’^
7. MB OHB5 x3
3 R&R + extT + UB R&R + extT + UB
w-up A AD
1. DI 30/40/50 x2 w/ 3’ & 5’^s
2. skD60 x4 w/ 90s^
4 OFF
Z1 mSN + roll-out w-up
3. pCL: 3x2; 2x1 w/ 2’^
4. HBT PP ISO3: 4x4 w/ 90s^
5. SI-ST
Pre-meet RH-extT
5 OFF
6x20s w/ 90s^
w-up B; spcEND
1. 150x2 (FB-HB) / 150HB w/ 5’ & 15’^
2. HH6 x5 w/ 75s^
6 Mt Sac Relays 100/200

Z1 VIB + pCH w-up
1. BB split drop: 3x4/4 @ 50k w/ 3’^
2. SL HGR ISO3: 3x3 w/ 2’^
Sprint Cycle #13: April 30 - May 12 2019 #DisciplineEqualsFreedom
JW

April 30 - May 5 May 6-12
w-up B; RHextT w-up B; RHextT

1. w200OH x3 1. w200OH x3
2. 3x3x30s w/ 75s & 3’^ 2. 3x3x30s w/ 75s & 3’^
1
Z1 mSN + roll-out w-up Z1 mSN + roll-out w-up
3. pCL: 5/50, 1/65, 5/50, 1/70, 5/50 w/ 2’^ 3. pCL: 5/50, 1/70, 5/50, 1/70, 5/50 w/ 2’^
4. Supine alt arm flexion-extension: 2x6/6 w/ 90s^ 4. Supine alt arm flexion-extension: 2x6/6 w/ 90s^
5. Tall-kneeling Keiser Cuban Press: 2x8 w/ 90s^ 5. Tall-kneeling Keiser Cuban Press: 2x8 w/ 90s^
w-up A; AD+ int T (BL fr. pedal push bursts)

w-up A; AD+ int T (BL fr. pedal push bursts)
1. 90 x4-6 from EB back w/ 5-8’^
1. 150 x4-5 w/ ~5’^ (~17.5)
2. 150RM
2. HH5 x6 w/ 75s^ (@track)
3. HH5 x6 w/ 75s^ (@track)
2
4. SL HGR ISO3: 4x3/3 w/ 2’^ 4. TB RDL ISO2: 3x5 @60k w/ 2’^
5. Keiser pSQ: 2x5; 2x7; 1x9 all @ 350lbs w/ 2’^ 5. SL HGR ISO3: 4x3/3 w/ 2’^
3 R&R + Curve EMOM(15’/5” x2) w/ 5’^ OFF
w-up B spdRH
Pre-meet RH-extT
4 1. w230 descending x5 (6/230;3/220;3/210) +20RO
6x20s w/ 90s^ OR OFF, depending upon travel
2. skD60 x4 w/ 90s^
AM shake-out
Pre-meet RH-extT Azusa Pacific Twilight
5
6x20s w/ 90s^ OR OFF, depending upon travel • 400m: 5:45pm
• 200m: 6:55pm
TBD
AM shake-out
Texas Tech Masked Rider Open Z3 VIB + pCH w-up
6
• 100m: 6:40pm 4. TBDL: 3x3 w/ 3’^
• 200m: 7:45pm 5. SL HGR ISO3: 4x3/3 w/ 2’^
6. Keiser pSQ: 2x5; 2x7; 2x9 all @ 350lbs w/ 2’^
Sprint Cycle #14: May 13-26 2019 #DisciplineEqualsFreedom
JW

May 13-19 May 20-26
w-up B; extT
1. w200OH x3
2. 3x3x30s w/ 75s & 3’^
1
Z1 mSN + roll-out w-up
3. pCL: 5/50, 1/70, 5/50, 1/70, 5/50 w/ 2’^
4. MB OHB 5 x3
w-up A w/ varied starts; AD+ spcEND

1. 30BLb x3
2. 180, 150, 120 RM w/ 8-15’^
3. skD50 x5 w/ 90s^ OR HH5 x4 w/ 60s^
2
Z3 VIB + pCH w-up
4. SL HGR ISO3: 4x3/3 w/ 2’^ OFF
5. Keiser pSQ: 5x5 @ 250lbs w/ 90s^
Travel to Miami - overnight in Miami

3
TBD
Travel to Guadeloupe
4
TBD
5 pre-meet
AM shake-out
6 Guadeloupe International Meeting
• 200m: 20:45pm
Sprint Cycle #15: May 27 - June 9 2019 #DisciplineEqualsFreedom
JW

May 27-June 2 June 3-9
w-up B (6); RH-extT w-up B (6); RH-extT

1. Dribble-bleed 40 x5 1. 21w200-OH x3
2. Curve EMOM (10’/10”) 2. 3x3x30s w/ 75s & 3’^s
3. MB rotation circuit - no release 3. MB rotation circuit - no release
1
Z1 mSN + roll-out w-up Z1 mSN + roll-out w-up
4. pCL: 5/50; 3/65; 5/50; 2/70; 5/50; 1/75 w/ 90s^ 4. pCL: 5/50; 3/65; 5/50; 2/70; 5/50; 1/75 w/ 90s^
5. BB QS: 2x4/4 w/ 90s^ 5. BB QS: 2x4/4 w/ 90s^
6. hang, ELDOA & treatment 6. hang, ELDOA & treatment
w-up A w/ varied starts; AD+ intT w-up A; AD+ int T (BL fr. pedal push bursts)
1. 30BL x3 1. 90 x4 from EB back w/ 5-8’^ (w/ SCP)
2. 120x3 x2 @13.5-13.8 w/ 4-5’ & 8-10’ (w/ SCP) 2. 150HB from BL (w/ SCP)
3. skD50 x5 w/ 90s^ OR HH5 x4 w/ 60s^ 3. HH5 x6 w/ 75s^ (@track)
2
Z3 VIB + pCH w-up
4. TBDL (CONC): 2x5; 2x3 progressive to HEAVY w/ 2-3’^ Z1 VIB + pCH w-up
5. SL HGR ISO3: 3x3/3 w/ 2’^ 4. SL HGR ISO3: 4x3/3 w/ 2’^
6. Keiser pSQ: 3x5 @ 250lbs w/ 2’^ 5. Massage
7. Massage
1. GPP w-up 1. GPP w-up

2. KB walking dribbles 2. KB walking dribbles
3 3. Curve 30x8 pyramid^ from 3’ by 30s 3. Curve EMOM (10’/10”)
4. Weight circuit 4. Weight circuit
5. MB rotation circuit - release 5. MB rotation circuit - release
w-up A spdRH-ES
1. 21w230 x3
2. EB75 x5 w/ 6-10’^ PROGRESSIVE (50/25)
3. spdB15-45 x5 w/ 3’^
Flight PHX - Miami: 8:53 (ARR 16:43)
4 Z1 mSN + roll-out w-up Flight Miami - Kingston 19:59 (ARR 20:27)
4. pCL: 2x3; 2x2; 2x1 progressive to HEAVY w/ 90s^ hotel shake-out + ELDOA pre-bed
5. BB split DROP: 3x4/4 @ 50k w/ 2’^
6. BB QS: 2x4/4 w/ 90s^
7. ELDOA & treatment
8. Massage
pre-meet
5 OFF a. 150-200 x6-8 (14s 100 pace) OR
b. RH off-bend 80 x5
w-up B; spcEND
1. 21w230 x3
2. 250 x2 w/ 10-12’^ ( w/ SW, through 200 in 23.2-23.6)
Racers GP
3. HH5 x6 w/ 75s^ (@track)
6
100m: 19:35 OR 19:55
Z1 VIB + pCH w-up
200m: 21:50
4. SL HGR ISO3: 4x3/3 w/ 2’^
5. BB split DROP: 4x4/4 @ 40-60k w/ 2’^
6. Keiser pSQ: 2x5; 2x7; 2x9 all @ 250lbs w/ 2’^
ABBREVIATIONS
TRACK
spc. end. special endurance
int T intensive tempo
stickACC stick accelerations; doweling on shoulders
stick acceleration or wicket run with doweling - normally on shoulders,

unless otherwise stated.
skD skip for distance
s(xxx/xxx/xxx) segment runs (increasing speed per segment)
SD sprint drills
w/ bandR horizontal resistance with band around waist
21w190 21 wickets @ max distance of 190cm apart
GPPc general strength circuit
CURVE20/8c 30s Curve runs x8 complexed with X
gbMOB ground-based mobility
WEIGHT-ROOM
TBDL trap-bar deadlift
FFE splitSQ front-foot elevated split squat

2018-2019 200m Training Programs

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2018 - 2019 200m

week 1: INTRODUCTION week 2: EXPLORATION

1 12 EXOS: GPPc-CURVE30/8-MOB-rudiment10 12 EXOS: GPPc-CURVE30/8-MOB-rudiment10

Z2 VIB + torso w-up Z2 VIB + torso w-up

3 12 EXOS: GPP-MOB-STAB 12 EXOS: GPP-MOB-STAB

10 PVCC: w-up A; tech dev. 10 PVCC: w-up A; tech dev.

Z2 VIB + torso w-up Z2 VIB + torso w-up

5 12 EXOS: GPP-CURVE45-MOB 12 EXOS: GPP-CURVE45-MOB

10 PVCC: w-up B; spd end 10 PVCC: w-up B; spd end

Z2 VIB + torso w-up Z2 VIB + torso w-up

week 1: INTRODUCTION week 2: EXPLORATION

1030 PVCC: w-up B 1-6 only w/ dowling SD; tech. dev.

SI-ST; all w/ 60s^

SI-ST; all w/ 60s^

5 12 EXOS: GPP-cEMOM10/10-MOB 12 EXOS: GPP-cEMOM10/10-MOB

SI-ST; all w/ 60s^

week 1: INTRODUCTION week 2: EXPLORATION

1 12 EXOS: GPPc-CURVE30/8c/MOB 12 EXOS: GPPc-CURVE30/8c/MOB

10 PVCC: w-up A (SD w/ bandR); spc. end. 10 PVCC: w-up B; int T

Z2 VIB + SI-ST w-up

3 12 EXOS: GPP-MOB-STAB 12 EXOS: GPP-MOB-STAB

10 PVCC: w-up B; int T 10 PVCC: w-up A (SD w/ bandR); spc. end.

Z2 VIB + SI-ST w-up

5 12 EXOS: GPP-CURVE45/10-MOB 12 EXOS: GPP-CURVE45/10-MOB

10 PVCC: w-up A (SD w/ bandR); spc. end. 10 PVCC: w-up B; int T

Z2 VIB + SI-ST w-up

week 1: INTRODUCTION week 2: EXPLORATION

1030 PVCC: w-up B; ext T. 1030 PVCC: w-up B; ext T.

1030 PVCC: w-up B 1-6 only w/ stickSD; spd. dev.

2 Z3i; SI-ST w-up Z1; SI-ST w-up

1030 PVCC: w-up B 1-6 only w/ stickSD; spd. dev.

4 Z1; SI-ST w-up Z3i; SI-ST w-up

5 12 EXOS: GPPs-10EMOMx12-MOB + SI-STfull 12 EXOS: GPPs-10EMOMx12-MOB + SI-STfull

1030 PVCC: w-up B 1-6 only w/ stickSD; spd. dev.

6 Z3i; SI-ST w-up Z1; SI-ST w-up

week 1: INTRODUCTION week 2: EXPLORATION

w-up A (SD w/ bandR); spc. end.

Z2 VIB + SI-ST w-up

3 GPP-MOB-STAB + SI-ST full OFF

Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

5 GPP-CURVE45/10-MOB + SI-ST full GPP-CURVE10EMOM x10-MOB + SI-ST full

w-up A (SD w/ bandR); spc. end. w-up B; int T

Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

week 1: INTRODUCTION week 2: EXPLORATION

1030 PVCC: w-up B; ext T. 1030 PVCC: w-up B; ext T.

1030 PVCC: w-up B 1-6 only w/ stickSD; spd. dev.

Z3c; SI-ST w-up Z1; SI-ST w-up

1030 PVCC: w-up B 1-6 only w/ stickSD; spd. dev.

Z1; SI-ST w-up Z3c; SI-ST w-up

5 1130 EXOS: GPPc-10EMOMx12-MOB + SI-STfull 1130 EXOS: GPPc-10EMOMx12-MOB + SI-STfull

1030 PVCC: w-up B 1-6 only w/ stickSD; spd. dev.

Z3c; SI-ST w-up Z1; SI-ST w-up

week 1: INTRODUCTION week 2: EXPLORATION

w-up B (1st 6 only); extensive tempo

Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

w-up B; speed endurance w-up B; speed endurance

Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

w-up A (SD w/ bandR); intensive tempo

w-up A (SD w/ bandR); intensive tempo

week 1: INTRODUCTION week 2: EXPLORATION

Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

w-up B 10:30 PVCC; speed w-up B 10:30 PVCC; speed

4 Z2 VIB + SI-ST w-up Z2 VIB + SI-ST w-up

week 1: INTRODUCTION week 2: EXPLORATION