Scribd Logo
Upload

Welcome to Scribd!

  • Sprinting Progression

    Uploaded by

    Santiago Noguera
    15 views2 pages
    The document outlines a 6-week sprint progression plan, with increasing distances and intensities each week. Week 1 involves 8 repetitions of 10, 20 and 20 yards at 80-95% intensity. Distances and repetitions gradually increase over the subsequent 5 weeks, with the final week consisting of 12 repetitions ranging from 20 to 50 yards at 95-97% intensity. The goal is to improve sprinting ability and power over the 6-week period.

    Original Description:

    Original Title

    SPRINTING PROGRESSION

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 6-week sprint progression plan, with increasing distances and intensities each week. Week 1 involves 8 repetitions of 10, 20 and 20 yards at 80-95% intensity. Distances and repetitions gradually increase over the subsequent 5 weeks, with the final week consisting of 12 repetitions ranging from 20 to 50 yards at 95-97% intensity. The goal is to improve sprinting ability and power over the 6-week period.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    15 views2 pages

    Sprinting Progression

    Uploaded by

    Santiago Noguera
    The document outlines a 6-week sprint progression plan, with increasing distances and intensities each week. Week 1 involves 8 repetitions of 10, 20 and 20 yards at 80-95% intensity. Distances and repetitions gradually increase over the subsequent 5 weeks, with the final week consisting of 12 repetitions ranging from 20 to 50 yards at 95-97% intensity. The goal is to improve sprinting ability and power over the 6-week period.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 2

    SPRINTING PROGRESSION

    WARM UP:
    1. Low Pogo Jump (1 x 10)
    2. High Pogo Jump (1 x 10)
    3. A-Skip (1 x 10 yards)
    4. Power Skip for Height (1 x 20 yards)
    5. Power Skip for Distance (1 x 20 yards)
    6. Bound (1 x 20 yards)
    7. 20-yard sprint using 50% effort
    8. 20-yard sprint using 60% effort
    9. 20-yard sprint using 70% effort
    10.20-yard sprint using 80% effort

    SAMPLE 6-WEEK PLAN (ONE SESSION PER WEEK)


    WEEK ONE: 8 X 10/20/20
     2 x 10 yards using 80-85% intensity
     3 x 20 yards using 85-90% intensity
     3 x 20 yards using 90-95% intensity

    WEEK TWO: 9 X 10/20/30


     2 x 10 yards using 85-90% intensity
     3 x 20 yards using 90-95% intensity
     4 x 30 yards using 90-95% intensity

    WEEK THREE: 9 X 20/30/30


     2 x 20 yards using 85-90% intensity
     3 x 30 yards using 90-95% intensity
     4 x 30 yards using 95-97% intensity

    WEEK FOUR: 10 X 20/30/40/40


     1 x 20 yards using 85-90% intensity
     2 x 30 yards using 90-95% intensity
     2 x 40 yards using 90-95% intensity
     5 x 40 yards using 95-97% intensity

    WEEK FIVE: 10 X 20/30/40/40


     1 x 20 yards using 85-90% intensity
     1 x 30 yards using 90-95% intensity
     2 x 40 yards using 90-95% intensity
     6 x 40 yards using 95-97% intensity

    WEEK SIX: 12 X 20/30/40/50


     1 x 20 yards using 85-90% intensity
     2 x 30 yards using 90-95% intensity
     2 x 40 yards using 95-97% intensity
     6 x 50 yards using 95-97% intensity

    You might also like