Sprinter Bootcamp

It’s time to get back in shape for track season. These workouts are designed for sprinters and long jumpers, but anyone can use them to get back into shape.

For these workouts, it is extremely important to stay under the time prescribed to get the benefits. For conditioning, it’s important to push the body to get back into shape faster. If you are more in-shape you can do them at a faster pace.

When doing these workouts, be sure to do a proper warm-up beforehand. This includes some preliminary movements, stretches, and drills. For the best results, you should run these workouts at the described pace and distance with extreme focus and a competition mindset. It is essential to do the type of sprinting you will be doing in competition during practice.

Workout #1

• 2 X 8 X 100m

  • Time:

    • Men: 16 sec

    • Women: 18sec

    • 5:00min break between Sets

    • 30 sec break between Reps (time includes exercise between reps, if you do slow pushups you get less rest time)

  • Between Reps

    • 10 prisoner sauts

    • 10 crunches

    • 10 leg lifts

    • 10 pushups

    • 10 lunges

    • 10 L-overs

    • 10 crunches

    • 10 prisoner sauts

Workout #2

• 8x300m with 5 min rest

• 12x200m with 3 min rest

• Time:

  • Men: 70% effort

  • Women: 70% effort

Workout #3

• 8 x 150m with 3 min rest

• Time:

  • Men: 80-90% effort

  • Women: 80-90% effort