12 Week 100m Sprint Training Program: A Comprehensive Guide
Are you an athlete looking to improve your speed and performance in the 100m sprint event? Look no further! This 12-week training program is designed to help you achieve your goals and reach your full potential.
Program Overview
This 12-week program is divided into four phases, each lasting three weeks. The program includes a combination of track workouts, strength training, plyometrics, and conditioning exercises to help you build speed, power, and endurance.
Phase 1: Weeks 1-3
Track Workouts
- Monday: 4-6 x 30m sprints at 80-90% effort, with 5-7 minutes rest between each sprint
- Wednesday: 4-6 x 50m sprints at 85-95% effort, with 5-7 minutes rest between each sprint
- Friday: 4-6 x 20m sprints at 90-100% effort, with 5-7 minutes rest between each sprint
Strength Training
- Tuesday: Squats (3 sets of 8-10 reps), Lunges (3 sets of 10-12 reps per leg), Leg Press (3 sets of 10-12 reps)
- Thursday: Deadlifts (3 sets of 8-10 reps), Calf Raises (3 sets of 12-15 reps)
Plyometrics
- Saturday: Box Jumps (3 sets of 10-12 reps), Depth Jumps (3 sets of 10-12 reps)
Conditioning
- Sunday: 20-30 minutes of easy jogging or cycling
Phase 2: Weeks 4-6
Track Workouts
- Monday: 4-6 x 40m sprints at 85-95% effort, with 5-7 minutes rest between each sprint
- Wednesday: 4-6 x 60m sprints at 90-100% effort, with 5-7 minutes rest between each sprint
- Friday: 4-6 x 30m sprints at 95-100% effort, with 5-7 minutes rest between each sprint
Strength Training
- Tuesday: Olympic Lifts (3 sets of 8-10 reps), Leg Extensions (3 sets of 12-15 reps)
- Thursday: Hamstring Curls (3 sets of 10-12 reps), Glute Bridges (3 sets of 12-15 reps)
Plyometrics
- Saturday: Resistance Band Training (3 sets of 10-12 reps)
Conditioning
- Sunday: 25-35 minutes of hill sprints or pro agility shuttle runs
Phase 3: Weeks 7-9
Track Workouts
- Monday: 4-6 x 50m sprints at 90-100% effort, with 5-7 minutes rest between each sprint
- Wednesday: 4-6 x 70m sprints at 95-100% effort, with 5-7 minutes rest between each sprint
- Friday: 4-6 x 40m sprints at 100% effort, with 5-7 minutes rest between each sprint
Strength Training
- Tuesday: Lower Body Strength Exercises (3 sets of 8-10 reps)
- Thursday: Core Strength Exercises (3 sets of 10-12 reps)
Plyometrics
- Saturday: Plyometric Exercises (3 sets of 10-12 reps)
Conditioning
- Sunday: 30-40 minutes of fartlek runs or agility drills
Phase 4: Weeks 10-12
Track Workouts
- Monday: 4-6 x 60m sprints at 100% effort, with 5-7 minutes rest between each sprint
- Wednesday: 4-6 x 80m sprints at 100% effort, with 5-7 minutes rest between each sprint
- Friday: 4-6 x 50m sprints at 100% effort, with 5-7 minutes rest between each sprint
Strength Training
- Tuesday: Active Recovery (e.g., yoga, stretching)
- Thursday: Active Recovery (e.g., yoga, stretching)
Plyometrics
- Saturday: Rest or active recovery
Conditioning
- Sunday: 35-45 minutes of long, slow distance runs or cycling
Conclusion
This 12-week 100m sprint training program is designed to help you improve your speed, power, and endurance. Remember to stay consistent, listen to your body, and adjust the program as needed. With dedication and hard work, you'll be able to achieve your goals and reach your full potential.
Note: Before starting any
