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147
Workout

Sprinter training

~31 min.
~372 kcal
⁉️ Comments

Sprinter training is a functional loop training program designed to develop speed, strength and technique in sprinters. The program includes a series of high-intensity exercises designed to improve launch speed, acceleration and final drive. Sprinter Training helps improve athletes' speed, power and performance over short distances.

Warm up
Forward fold
1
Level: 1
10 sec.
Lunges L
1
Level: 1
6
Tilt
1
Level: 1
8
Main exercises
Round 1
Sprint start (alternating)
9
Level: 4
10
Front jump squats
10
Level: 4
15
Pistol - Backward lunge single arm
10
Level: 3
R1
6
Pistol - Backward lunge single arm
10
Level: 3
R2
6
Backward lunge with leg change
9
Level: 7
6
Round 2
Sprint start (alternating)
9
Level: 4
10
Front jump squats
10
Level: 4
15
Pistol - Backward lunge single arm
10
Level: 3
R1
6
Pistol - Backward lunge single arm
10
Level: 3
R2
6
Backward lunge with leg change
9
Level: 7
6
Round 3
Sprint start (alternating)
9
Level: 4
10
Front jump squats
10
Level: 4
15
Pistol - Backward lunge single arm
10
Level: 3
R1
6
Pistol - Backward lunge single arm
10
Level: 3
R2
6
Backward lunge with leg change
9
Level: 7
6
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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