Each week I will share my sprint workout. My sprints are typically done on a track that also has a football field; however, anywhere works as long as you know the distance. Scale the workouts as needed. Click on the pictures below or scroll down to view weekly SHOWOUT sprints.


10/18/2018

  • 8 x100m, recover on walk back

  • 5 x40m, recover on walk back

  • 25 seconds of work - 10 second rest x 3 rounds โ€” elbow side plank twist left, elbow side plank twist right, side crunch left, side crunch right, bicycle crunch

  • 50 pushups

10/3/2018

  • 8 x100m, recover on walk back

  • 7 x30m, recover on walk back

  • 10 arch up per side with 10 sec static hold + 15 weighted V-ups +x3 sets

  • 50 pushups

9/26/2018

  • 6 x100yd, recover on walk back

  • 4 x40yd, recover on walk back

  • 8 x30yd, recover on walk back

  • 15 side plank knee to elbow + 20 Ab wheel x3 sets

  • 50 pushups

9/20/2018

  • 8 x80m, recover on walk back

  • 4 ROUNDS: 50m, recover on walk back, 40m, recover on walk back

  • 15 side plank knee to elbow x3 sets

  • 20 secs of work for every movement: oblique RIGHT crunch, oblique LEFT crunch, perfect crunch, bicycle crunch, push-ups x3 sets

9/14/2018

  • 3x 150m, recover on walk back

  • 3 x100m, recover on walk back

  • 5 x50m, recover on walk back

  • 20 secs of work for every movement, rest 30 sec x3 sets: oblique RIGHT crunch, oblique LEFT crunch, perfect crunch, bicycle crunch

  • 50 push-ups

9/5/2018

  • 5x 80m, recover on walk back

  • 5 x40m, recover on walk back

  • sprint 20yd, back peddle, 10 yd, print 20yd, back peddle, 10 yd, sprint 20 yd x5 rounds

  • 1 full stadium bleacher sprint

  • 20 Ab wheel + 15 elbow side plank twist per side + 15 per side straight left crunch x3 sets

  • 50 push-ups

8/29/2018

  • 5x 100m, recover on walk back

  • 4 x50m, recover on walk back

  • BLEACHERS!!!! 2 rounds: step crossover RIGHT, step crossover LEFT, jump, side step RIGHT, side step LEFT

  • 1 full stadium bleacher sprint

  • 20 Ab wheel + 15 elbow side plank twist per side x3 sets

  • 50 push-ups

8/22/2018

  • 100m, recover on walk back

  • 90m, recover on walk back

  • 80m, recover on walk back

  • 70m, recover on walk back

  • 60m, recover on walk back

    REPEAT THE ABOVE

  • 4 x50m, recover on walk back

  • 20 Ab wheel + 15 elbow side plank twist per side x3 sets

  • 50 push-ups

8/15/2018

  • 6 x100m, recover on walk back

  • 6x 40m, recover on walk back

  • 6 x30m, recover on walk back

  • 20 Ab wheel + 15 elbow side plank twist per side x3 sets

  • 50 push-ups

8/8/2018

  • 4x 100m, recover on walk back

  • 7 x40m, recover on walk back

  • sprint 20yd, back peddle, 10 yd, print 20yd, back peddle, 10 yd, sprint 20 yd x4

  • 5 straight leg candlestick crunch + 15 perfect crunch + 10 single leg V-ups + 10 per side Adductor side plank x3 sets

  • 50 push-ups

8/2/2018

  • 100m x 5, recover on walk back

  • 50m x3, recover on walk back

  • 30m x5, recover on walk back

  • 2 rounds: crossover right, crossover left, jump up steps, side step right, side step left on bleachers

  • 20 Ab Wheel + 15 side plank knee to elbow x3 sets

  • 50 push-ups

7/26/2018

  • 100m x 4, recover on walk back

  • 40m x6, recover on walk back

  • 30m x2, recover on walk back

  • 2 rounds: crossover right, crossover left, jump up steps, side step right, side step left on bleachers

  • sprint full stadium of bleachers

  • 6 per leg negative single leg body lever +20 wiffle crunch + 15 side plank knee to elbow x3 sets

7/18/2018

  • 150m x 4, recover on walk back

  • 50m x5, recover on walk back

  • 30m x5, recover on walk back

  • 20 Ab wheel + 15 elbow side plank twist x3 sets

7/13/2018

  • 100m x 3, recover on walk back

  • 80m x3, recover on walk back

  • 60m x5, recover on walk back

  • 40m x5, recover on walk back

  • 15 suitcase sit-up +15 wiffle crunch + 15 elbow side plank twist x3 sets

7/4/2018

  • 100m x 6, recover on walk back

  • 50m x8, recover on walk back

  • 20 Ab wheel + 15 elbow side plank twist x3 sets

6/22/2018

  • 100m x 6, recover on walk back

  • sprint 20yd, back peddle 10yd, sprint 20yd, back peddle 10yd, sprint 20yd x5

  • 20 wiffle crunch + 15 elbow side plank twist + 20 feet elevated bent knee sit-ups x3 sets

6/13/2018

  • 150m x3, recover on walk back

  • 100m x 3, recover on walk back

  • 50m x 5, recover on walk back

  • 20 wiffle crunch + 15 side plank arch up + 20 feet elevated bent knee sit-ups x3 sets

6/6/2018

  • 100m x 6, recover on walk back

  • 50m x 8, recover on walk back

  • 20 wiffle crunch + 15 side plank arch up + 20 feet elevated bent knee sit-ups x3 sets

5/30/2018

  • 100m x 5, recover on walk back

  • 50m x 6, recover on walk back

  • sprint 20yd, back-peddle 10yd, sprint 20yd, back-peddle 10yd, sprint 20yd, recover on walk back x3 sets

  • 20 wiffle crunch + 15 elbow side plank twist + 20 feet elevated bent knee sit-ups x3 sets

5/23/2018

  • 80m x 4, recover on walk back

  • 60m x 5, recover on walk back

  • 40m x6, recover on walk back

  • sprint 20yd, back-peddle 10yd, sprint 20yd, back-peddle 10yd, sprint 20yd, recover on walk back x2 sets

  • 20 wiffle crunch + 15 elbow side plank twist + 20 feet elevated bent knee sit-ups x3 sets

5/16/2018

  • 60m x 6, recover on walk back

  • 40m x4, recover on walk back

  • sprint 20yd, back-peddle 10yd, sprint 20yd, back-peddle 10yd, sprint 20yd, recover on walk back x5 sets

  • 20 wiffle crunch + 15 elbow side plank twist + 12 per side scissor crunch + 20 crunches x3 sets

5/9/2018

  • Sprint the straight-aways, walk the curves x3 laps

  • 50yd x4, recover on walk back

  • 100yd easy recovery back-peddle x2, recover on walk back

  • 20 sec donkey kick + 20 sec quadruped straight leg lift + 10 per leg banded squat pulse step back x3 sets

  • 20 wiffle crunch + 15 elbow side plank twist + 20 scissor kicks + 20 crunches x3 sets

 

5/2/2018

  • 100yd x2, recover on walk back

  • 90yd x2, recover on walk back

  • 80yd x2, recover on walk back

  • 70yd x2, recover on walk back

  • 60yd x2, recover on walk back

  • 50yd x2, recover on walk back

  • 30yd x4, recover on walk back

  • 20 alternating toe touch + 15 per side elbow side plank twist + 15 per side scissor crunch x3 sets

4/25/2018

  • 60m x8, recover on walk back

  • 40m x8, recover on walk back

  • 30yd x2, recover on walk back

  • Sprint 20yd, back peddle 20yd, sprint 30yd, back peddle 10yd, sprint 40 yd x3 sets

  • 30 sec standing lateral leg raise + 20 sec donkey kick + 20 sec quadruped straight leg lift + 20 banded jump squats x3 sets

  • 20 alternating toe touch + 15 per side elbow side plank twist + 20 wiffle crunch x3 sets

4/18/2018

  • 100yd x4, recover on walk back

  • 60yd x2, recover on walk back

  • 40yd x2, recover on walk back

  • 30yd x2, recover on walk back

  • Sprint 20yd, back peddle 10yd, sprint 20yd, back peddle 10yd, sprint 20 yd x3 sets

  • 15 banded clamshells + 20 extended side lying hip abduction per leg + 20 banded jump squats x3 sets

  • 20 alternating toe touch + 15 per side elbow side plank twist + 20 wiffle crunch x3 sets

4/11/2018

  • 80yd x4, recover on walk back

  • 60yd x5, recover on walk back

  • 40yd x6, recover on walk back

  • Sprint 20yd, back peddle 10yd, sprint 20yd, back peddle 10yd, sprint 20 yd x2 sets

  • 60 sec banded seated hip abduction + 20 extended side lying hip abduction per leg + 20 banded jump squats x3 sets

  • 20 alternating toe touch + 15 per side elbow side plank twist + 20 wiffle crunch x3 sets

4/4/2018

  • 60yd x6, recover on walk back

  • 40yd x6, recover on walk back

  • Sprint 20yd, back peddle 10yd, sprint 20yd, back peddle 10yd, sprint 20 yd x5 sets

  • 30 reverse frog pump + 20 extended side lying hip abduction per leg + 20 banded air squats x3 sets

3/30/2018

  • 100m x6, recover on walk back

  • 40m x10, recover on walk back

  • 20 wiffle ball sit-ups + 15 elbow side plank twist per side + 20 alternating supine toe touch x3 sets

3/21/2018

  • 80m x5, recover on walk back

  • 60m x6, recover on walk back

  • 40m x6, recover on walk back

  • Giant superset: 20 stability ball knee tucks + 20 stability ball crunches + 60 sec stability ball plank + 20 Alternating knee tuck + 20 alternating supine toe touch x3 sets

3/9/2018

  • 150m x2, recover on walk back

  • 100m x4, recover on walk back

  • 50m x6, recover on walk back

  • 10 per leg shoulder elevated single leg hip thrust + 30 reverse frog pump x3 sets

  • 15 Ab wheel + 15 side plank knee to elbow x4 sets

2/26/2018

  • 10 x60m, recover on walk back

  • 10 x40m, recover on walk back

  • 10 med ball V-ups + 15 elbow side plank twist x3 sets

2/14/2018

  • 8 x100m, recover on walk back

  • 6 x30yd, recover on walk back

  • 15 Ab Wheel + 12 side lying leg abductions x4 sets

2/9/2018

  • 100yd x1, recover on walk back

  • 90yd x1, recover on walk back

  • 80yd x1, recover on walk back

  • 70yd x1, recover on walk back

  • 60yd, recover on walk back + 50yd, recover on walk back + 40yd, recover on walk back x 4 sets

  • 30yd x2, recover on walk back

1/29/2018

  • 8 x100m, recover on walk back

  • 5 x40yd, recover on walk back

1/20/2018

  • 25m sprint, walk back x5 THEN 15 Ab wheel + some form of plank variation x1 round

  • REPEAT THE ABOVE CYCLE FOR A TOTAL OF 6 ROUNDS

1/13/2018

  • 5 x70m, recover on walk back

  • 6 x50m, recover on walk back

  • Forward & back peddle sprints x3

  • Bleacher (5 different combos) totaling 10 sprints

  • 4 rounds: 15 Ab Wheel; 12 Side plank knee to elbow; 20 plank hip dips; 12 straight leg lowering

1/6/2018

  • 5 x100m, recover on walk back

  • 6 x50m, recover on walk back

  • Forward & back peddle sprints x3

  • Bleacher (5 different combos) totaling 10 sprints

  • Ab Wheel 20 x3 superset Side plank knee to elbow 15 x3

12/21/2017

  • 4 x100m, recover on walk back

  • 4 x50m, recover on walk back

  • 5 x40m, recover on walk back

  • Bleacher (5 different combos) totaling 10 sprints

  • Ab Wheel 25 x3 superset Side plank knee to elbow 15 x3

12/13/2017

  • 5 x100m, recover on walk back

  • 6 x50m, recover on walk back

  • Bleacher sprints x10

  • 30 sec wiffle crunch, rest 15 secs, 30 sec elbow side plank twist RIGHT, rest 15 secs, 30 sec elbow side plank twist LEFT, rest 15 secs x4 rounds

11/29/2017

  • 2 x150m, recover on walk back

  • 5 x100m, recover on walk back

  • forward and back peddle

  • Ab wheel 20 x3 + towel V-ups 15 x3

11/22/2017

  • 5 x100m, recover on walk back

  • 10 x50m, recover on walk back

  • elbow side plank twist 15 per side x4 + plank knee to elbow 20 x4

11/15/2017

  • 6 x100m, recover on walk back

  • 5 x50yd, recover on walk back

  • Forward and back peddle run around 100m total, recover on walk back x3

  • Ab wheel 20 x3 + Side plank knee to elbow 15 per side x3

10/25/2017

  • Find a 400m track and sprint the straight-aways and walk the curves. After each 100m sprint (straigh-away) alternate and perform 20 air squats or 20 walking lunges x 5 laps โ€”> this equals a total of 10x100m, 100 air squats and 100 walking lunges

  • Ab wheel 15 x3

  • Side plank knee to elbow 15 per side x2

  • Side over arch 12 per side x2

10/18/2017

  • 100m x6, recover on walk back

  • 50yd x4, recover on walk back

  • Horizontal distance across a football field of forward and back peddle to hash marks. Rest 1 minute x3 sets

  • 30 seconds of work, 15 seconds of rest x4 rounds

    • stability pad crunch

    • side plank knee to elbow Right

    • side plank knee to elbow Left