Lauryn Williams' Guide To Champion Sprint Training: Week 9

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WEEK 9

Monday

  • Warm-up B
  • 2x200m
  • 100m @ 60% race pace
  • Static stretch

Tuesday

  • Warm-up A
  • Multi Throws: FS x 5 (4k)
  • 3x100m @ 85% race pace
  • 100m/200m: 2x30m from 3-point stance, 4x30m
  • 2x60m from blocks
  • 1x60m fly
  • General strength: Henne x 20
  • 4x100m strides
  • 400m jog
  • Static stretch

Wednesday

  • Green Warm-Up
  • Static Hurdle Mobility
  • 4x400m relay exchanges in grass
  • Pillar Strength: Pedestal x12
  • Static stretch

Thursday

  • Continuous Warm-up
  • 2x80m, 2x100m, 1x120m 5 min rest
  • General strength
  • 800m cool down
  • Static stretch

Friday

  • Green Warm-Up
  • Static Hurdle Mobility: 3x8H each drill
  • 4x100m
  • 400m jog
  • Static stretch

Saturday

  • Hurricane Warm-up
  • Medicine Ball Circuit
  • 6x diagonals in the grass
  • Pillar Strength: Ibis x 26
  • Static Stretch

Sunday

  • Off


Week 9 Workouts | Warm-Up Reference Sheet
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