Lauryn Williams' Guide To Champion Sprint Training: Week 4

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WEEK 4

Monday

  • Warm-up A
  • 2x 3x30m sled pulls
  • 50m ALB for distance
  • 4x30m from 3-point stance
  • Weights
  • Multi throws: BLF, OHB, FC x6 (10lb)
  • 400m cool down with static stretch

Tuesday

  • Warm-up B
  • 5x250m at 30% race pace with 3 min recovery
  • Pillar strength: Ace x70
  • 4x100m with 400m jog
  • Static stretch

Wednesday

  • Rest

Thursday

  • Green Warm-up
  • Static hurdle mobility w/ MB 8x 8H
  • Medicine ball circuit x12
  • Static stretch

Friday

  • Continuous warm-up
  • Stadium runs
  • 3x 40m, 3x 50m, 3x 60m, 3 min between reps, 6 min between sets
  • 800m cool down
  • Static stretch

Saturday

  • Rest hip flexor

Sunday

  • Off


Week 4 Workouts | Warm-Up Reference Sheet
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