Lauryn Williams' Guide To Champion Sprint Training: Week 1

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WEEK 1

Monday

  • Warm-up A
  • Multi Throws: BLF 2x5
  • Multi Jumps: 3/5/10 step bounds x4
  • 4x20m, 6x10 steps, 4x30m sled pulls
  • 3x30m from 3-point stance
  • 400m cool down with static stretch

Tuesday

  • Warm-up B
  • 150m/200m/250m/150m
  • 5 minute recovery
  • 4x100m/400m jog
  • Static stretch

Wednesday

  • Hurricane Warm-up
  • Cool down with static stretch

Thursday

  • Mobility Warm-up
  • 10x short hills
  • 6x long hills jog back recovery
  • Static Stretch

Friday

  • Warm-up B
  • 5x100m SLB for distance with 90 seconds rest
  • 400m cool down with static stretch

Saturday

  • Off

Sunday

  • Rest


Week 1 Workouts | Warm-Up Reference Sheet
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