Built for Speed: 8-Week Sprint Speed and Strength Program

Level · Intermediate

For sprinters with a season or two of training who want a planned off-season block.

Built for Speed is an 8-week off-season and pre-season program for 100m and 200m sprinters, with the track work, plyometrics and gym work planned together.

Who it's for

It is written to fit a healthy college sprinter, or a high school sprinter with a season or two of training. There are adjustments for high school, college and masters (35+) sprinters. Wait on this plan if you are injured, have pain when you sprint or jump, or are in season.

How it works

Three days a week are hard: Monday is acceleration, Wednesday is max velocity and Friday is speed endurance. Plyos and the gym follow the track work. Easy tempo runs on the days between help you recover for the next hard session. Sprint reps are kept short and well rested, and every lift stops with reps left.

The block opens with two 2-week waves. In weeks 1 and 3 the gym is heavy and slow. Weeks 2 and 4 go light and fast. Week 5 is a deload. Weeks 6 and 7 feel more like racing. Week 8 sharpens you up and ends in the retest. Hard days never fall back to back, and a hamstring that feels off ends the sprint work for the day, even with reps left on the sheet. A short morning check tells you when to back off.

What you need

A track or a flat, safe 80 to 100m straight. Cones or markers and a measuring tape. Something to time with (timing gates, a slow-motion phone video or a sprint timing app). A gym with a barbell, rack, trap bar and bench, plus a pull-up bar, a stability ball and a band. A 3 to 6 kg med ball, mini hurdles or soft cones, and a sturdy 12 to 18 inch box (optional, weeks 6 and 7).

Included

- 42-page printable PDF, in US Letter and A4

- Excel tracker with all 8 weeks pre-filled, session by session: tick off each item and log loads and sprint times

- Week 0 testing with three ways to time it fairly, and a week 8 retest

- Dynamic warm-up and sprint drills with cues

- A 5-step Start Progression for acceleration

- Plyometrics with contact counts

- 17 gym lifts, each with an easier and a harder option

- A plan page and a gym log page for every week, with rest on every session

- Recovery basics and common questions

About the coach

Stephen Register began coaching college track and field in 2012. Through Register Fitness, he has written individual programs for clients at every level since 2008. His credentials are NSCA Certified Strength and Conditioning Specialist, USATF Level 2 in Sprints/Hurdles/Relays and USATF Level 2 in Sports Science. He is a U.S. Army veteran.

Health & safety

This program is general fitness education, not medical advice. Talk with your doctor before you start, especially if you have a health condition, an injury or have been inactive. Exercise carries a risk of injury. Sprinting, jumping and lifting carry more risk than general exercise. You take part by choice and at your own risk, and you are responsible for your loads, equipment and training space. Stop and get medical help if you feel chest pain, dizziness or sharp pain. Results are not guaranteed. All sales are final, with no refunds. Under 18: only with a parent's or guardian's permission and adult supervision. By buying or using this program, you agree to the full Health & Safety Disclaimer and Terms of Sale: https://payhip.com/CoachStephenRegister/terms-of-sale

Instant download. Nothing ships. The purchase covers personal use within your household, so someone at home may follow the plan with you. Trainers and gyms may neither use it with clients nor resell it. Contact me if a file is damaged or you receive the wrong one, and I'll replace it. To reach me about a file, email register.stephen.paul@gmail.com. I reply within 2 business days.

-Stephen