Athlete Sprinting and Power Training Session

Athlete Sprinting and Power Training Session

OPUS ATHLETIC

Training Vol. 02 – Speed + Power
Built for the Relentlessly Obsessed

Date: 10th September 2025
Focus: Speed + Power

Block #1 – Speed

  • Flying Sprints (30m Accel Zone) – 3–5 sets x 10m (100% Intent)

  • Single Leg Hops – 3 sets x 20m (Maximal Distance)

Rest: 3–6 min

Block #2 – Power

  • Trap-Bar High Pulls – 5 sets x 3 reps (@ 60–75% of 1RM)

  • Vertical Jumps – 5 sets x 2 reps (Maximal Height)

  • Split Stance Pin Squats – 3 sets x 3 reps (Maximal Bar Speed)

  • Explosive RDLs – 3 sets x 4 reps (Maximal Bar Speed)

  • Broad Jumps – 3 sets x 2 reps (Maximal Distance)

Rest: 3–5 min

Block #3 – Accessories

  • Seated Hamstring Curls – 2 sets x 4–10 reps (0–1 Reps in Reserve)

  • Adductor Machine – 2 sets x 4–10 reps (0–1 Reps in Reserve)

  • Calf Raises – 2 sets x 4–10 reps (0–1 Reps in Reserve)

Rest: 3–4 min

Training Principles

This session blends sprint work with explosive barbell and bodyweight movements to develop speed, power, and efficiency.

  • Flying sprints ensure maximal intent and top-speed mechanics.

  • High pulls, pin squats, and explosive RDLs build bar speed and transfer directly to athletic power.

  • Broad jumps and vertical jumps maximize distance and height while reinforcing explosive output.

  • Accessory work adds durability by targeting hamstrings, adductors, and calves for sprint mechanics and injury prevention.

Recovery times are deliberately structured to maintain intensity across sets, keeping every effort at its highest quality.

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