Strength for Sprinters - Weekly Split
Strength for Sprinters - Weekly Split is a free 1-week training program template with 4 workout days. Build explosive power and run faster with this strength program for sprinters. Designed to improve speed, strength, and performance with 3–4 workouts each week.
Week 1
Day 1: Lower Body Power & Horizontal Strength
- Hang Clean
- Trap Bar Deadlift
- Bulgarian Split Squat
- Sled Push
- Nordic Hamstring Curl
- Marching Glute Bridge with Hold
Day 2: Elastic Strength + Recovery
- Workout
Day 3: Max Strength + Hip Extension
- Back Squat
- Barbell Romanian Deadlift
- Dumbbell Step-Up
- Weighted Hip Thrusts
- Weighted Deadbugs
Day 4: Dynamic Strength + Mobility
- Speed
- Bulgarian Split Squat
- Machine Glute-Ham Raise
- Reverse Nordic
- Side Plank Reach Through