Sprinters & multis

Phase General Prep

Month September October November Dec
Month
Calendar

Monday 1 8 15 22 29 6 13 20 27 3 10 17 24 1

Monda Mesocycle 1- Strength endurance 2- Strength 3- Strength 4- Strength & Power

Microcycle 1 2 3 5 6 7 8 9 10 11 12 13 14

Begins
Dead Week
Weekly
mesoc
Information
ycle
microc
Importance
Small meet
Big meet
ycle #
So-con championships
National championships
Testing
Weights
Sessions per week 3 3 3 3 3 3 3 3 3 3 3 3 3 3
Sets × reps 3 × 10 3 × 10 3 × 10 3 × 5 3 × 5 3 × 5 3 × 2 5 × 5 3 × 5 3 × 5 3 × 3 5 × 5 3 × 3 3 × 3
Highest weekly intensity (%) 83% 88% 90% 85% 90% 93% 80% 85% 90% 95% 88% 85% 90% 92%

Monday Back squat, DB split squat, OH Back squat, BB reverse lunge, OH press, Front squat, BB walking lunge, OH press, Back squat, DB press (3 × 5), Push press,

press, bench press bench press incline press bench press

Tuesday CG shrugs, SLDL, chin-ups, bent Pull from knee, good morning, pull-ups, bent MT clean, clean pull (down set of power

Exercise row Pull-to-knee, MTP, SLDL, DB row row clean), neutral grip pull ups, DB row (3 × 5)

selection: note-
Wednesday
down set after
traget sets
(except sets of Thursday Back squat, DB step-ups, OH Front squat, BB reverse lunge, OH press, Back squat, BB walking lunge, push press, Back squat, push press (down set push jerk,

10) - intensity is press, bench press incline press bench press for teaching purposes), bench press
based on sets
and reps Friday *No unilateral lifts on Friday for fatigue

Adapted from C. management.

Bellon/M.Stone 2014
Saturday

Sunday
 Specific Prep Pre-Comp Competiti
December January February March April
8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13
r 5- Strength endurance 6- Strength 7- Strength and power 8- Strength and power Strength-speed
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33
12/6-12/11
Finals Week

ETSU Invite

Conference
SoCon Indoor

Champs
NCAA Indoor
mod high high
ETSU VTU Charlott Fla UT
e

3 3 3 3 3 3 3 3 3 3 2 2 2 2 2 2 2 2 2
Women: back dquat to jump complex, power
3 × 2 3 × 10 3 × 10 3 × 10 3 × 5 3 × 5 3 × 3 3 × 2 5 × 5 3 × 3 3 × 3 3 × 2 3 × 3 3 × 3 3 × 3 3 × 2 5 × 5 3 × 3 3 × 2
jerk, bench press + chest pass
85% 85% 90% 95% 85% 90% 95% 83% 85% 88% 90% 80% 88% 90% 93% 85% 85% 90% 93%

× 5), Push press, Back squat, split squat, bench Men: Back Squat + Down Set (1x5), Step-

ss press, barbell press Back squat, push press, bench press Ups (3x5), Push Press, Bench Press (1x5) Push press, back squat, bench press Push jerk, 1/3 squat (rack) +BS, bench press

wn set of power MTP, clean pull (down set of power clean), MTP, clean pull (power clean "down sets") ,

ps, DB row (3 × 5) CG shrugs, SLDL, pull ups SLDL, pull ups Power clean, CM shrug, pull ups pull ups MTP, power clean, CMS

own set push jerk, Back squat, CG shrug, bench Back squat, push press, bench press (incline Back squat, push press, bench press + Power clean, back squat, push press (push

), bench press press, DB row press for multi's) chest pass (women) jerk down dets × 2)
*Had to modify based on fatigue and could not

iday for fatigue overreach at the beginning of the block with **All lifts wave-loaded to better manage

nt. everyone. fatigue

ompetitive Active Rest General Prep
April May June July August
20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24
eed Regeneration Speed-strength 1 Speed-strength 2 Active rest Return-to-fitness Strength endurance Maximal strength

34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
Dead Week

NCAA Champs
NCAA Quals
Finals Week
Champs
Outdoor
SoCon

high high high

1 2 2 2 2 1 2 1 2 2 2 4 4 4 4 4 4 4 4
2 × 2 3 × 3 3 × 3 4 × 2 3 × 2 2 × 2 3 × 3 2 × 2 3 × 10 3 × 10 3 × 10 3 × 5 3 × 5 3 × 10 3 × 10 3 × 10 3 × 5 3 × 5 3 × 5
95% 75% 80% 88% 90% 93% 90% 85% 70% 75% 80% 80% 83% 85% 88% 90% 85% 88% 90%
Push press (push-jerk

down set), back

+BS, bench press squat, bench press Push jerk, 1/4 squat, jump squat ("light") OHP, OH squat, DB bench press OHP, back squat, bench press, BB lunge OHP, front squat, bench press, DB lunge

an, CMS MTP, SLDL, pull ups MTP, CM-mid-thigh clean, CMS CG shrugs, DB SLDL, chin-up CG shrug, SLDL, pull ups, DB row SG shrug, SLDL, chin ups, BB row

*Coach prefers to
OHP, DB walking lunge, bent row OHP, back squat, bench press, BB lunge OHP, front squat, bench press, DB lunge
give them rest time in

o better manage the weeks following

conference. CG shrug, SLDL, pull ups, DB row SG shrug, SLDL, chin ups, BB row
Sprint training pattern
Mon Tues Wed Thurs Fri Weekend
Accel/Speed Tempo off Accel/Speed Tempo off