This is phase 1 of 4, Version 2 of a comprehensive off-season strength and conditioning program designed specifically for short- and mid-distance sprinters and jumpers. Each phase is 4-weeks.
The off-season programming focuses on minimizing injuries and maximizing performance by strengthening tendons, reinforcing basic movement patterns, and conditioning the body in preparation for more intense pre-season training. This program includes (2) strength workouts, (1) athletic conditioning workout, (3) 15-minute Full Body HIIT workout variations to keep your base training varied and challenging. Ideal for intermediate to advanced athletes.
Program Focus: Athletic Performance
Workout Duration: ~45mins
Workouts: 3 per week
Level: Intermediate to Advanced
App Access: 4-Weeks
Equipment Needed: Full Gym Setup (dumbbells, barbells, mini band loops, sliders, soft medicine ball with wall, adjustable exercise bench, pull-up bar, lat pull machine, leg press machine, hamstring curl machine, mobility stick, TRX suspension straps, 1-3” box, stability/yoga ball, 15-30 yards of running space)
Barbell
Blocks
Dumbbells
Exercise Bench
Full Athletic Gym
Hamstring Curl Machine
Jump Rope
Leg Press
Mini Band Loops
Mobility Stick
Pull-up Assist Band
Pull-up Bar
Soft Medicine Ball
TRX Suspension Straps
Make a one-time purchase to access and track this program through our training app, or get unlimited access with a Workout Library Membership. This is an on-demand program that you can access and complete anytime.
