Sprinting
One payment. Yours to keep, on every device.
- —12-week progression, three phases
- —24 sessions — two every week
- —21 sprint and plyometric exercises
- —A sheet to write your times into
Built for speed.
2 weekly sessions to develop top-speed and acceleration. Nothing else.
- 01 Top-SpeedFlying sprints + longer distance (up to 60m) sprints are used to develop your maximal velocity.
- 02 AccelerationTen to sixty metres from a standstill. Resisted runs feed straight into free sprints in the same set.
- 03 PlyometricsHurdle hops, broad jumps and single-leg hops. Every session opens with them, before a single sprint.
- 04 Resisted SprintsResisted sprints are used to improve start mechanics and improve overall acceleration.
12 training weeks
Short accelerations, slightly sub-maximal sprints at 90–95% and the resisted sprints take priority to build a solid foundation.
- (Sub-Maximal) Flying sprints
- 20m run-up, 10m fly at 90–95%
- Resisted
- Sled pushes from 50% down to 30% of bodyweight
- Acceleration
- 10-15m
- 01Top speed
- 02Acceleration
Everything goes to full intensity. The run-up shortens to ten metres so the fly arrives sooner, single-leg hops stretch from ten metres to thirty, and the sled goes heavy inside a complex — loaded rep, then a free one.
- Flying sprints
- 10m run-up, 10m fly at 100%
- Plyometrics
- Single-leg hops, 10m building to 30m
- Resisted
- Acceleration complexes — a heavy sled into a free sprint
- 01Top speed
- 02Acceleration
The run-up opens up past thirty metres, which is the first time in the programme you are at true top speed before the fly zone even starts. Hurdles come down, hops get a flying entry, and the sprints ladder out to sixty metres.
- Flying sprints
- 30m+ run-up, 10m fly at 100%
- Plyometrics
- Low hurdles, and single-leg hops with a flying entry
- Sprints
- 10, 20, 40 and 60 metres
- 01Top speed
- 02Acceleration
Content Preview
The full progression, the notes on every exercise, and the sheet you write your times into.
What you need to know
The Progression Explained
Sprinting - 12 Week Progression is twelve weeks of sprint and plyometric training, in three phases of four weeks.
Two sessions a week, every week: one top-speed day and one acceleration day. Twenty-four sessions in total.
The Three Phases
Phase One, weeks 1–4: sub-maximal. Flys at 90–95%, hurdle hops about the landing, sled work from 50% of bodyweight down to 30%.
Phase Two, weeks 5–8: full intensity from a short run-up. Single-leg hops from ten metres to thirty, and resisted-into-free complexes.
Phase Three, weeks 9–12: a run-up past thirty metres, so you reach true top speed before the fly zone starts. Sprints ladder out to sixty metres.
What’s Included
The twelve-week progression as a PDF, session by session.
The spreadsheet, with a column for your times and one for your notes on every run.
Notes on every exercise — distances, intensities, and what to focus on.
Who It’s For
Athletes who already sprint and want the twelve weeks written out rather than assembled week to week.
It assumes you can run at full effort safely. It does not assume any background in programming sprint work.
Equipment needed
Space to run sixty metres, and hurdles you can set low.
A sled for the acceleration days, and a box for the seated broad jumps.
What you get
A PDF and a spreadsheet, immediately after checkout. Yours to keep — no subscription, no login, no expiry date.