12 Month Strength Training Model for Track Sprinters

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Model of a year long, periodized training program for a collegiate sprinter designed to maximize power and therefore, speed.


Oct
Nov
Dec
Jan
Feb
Mar
Apr
May
Jun
Jul
Aug
Sep
Prep. 1
Comp. 1
T
Prep. II
Comp. II
Transition
[5] Anatomical adaptation
[6] Maximal strength
[4] Conversion to power development
[10] Maintenance
Improve specific power components (Limiting factors)
[2] Anatomical adaptation
[5] Maximal strength
[4] Conversion to power development
[9] Maintenance
Improve specific power components (Limiting factors)
[6] Compen


The following example cannot cover all variations possible for the track season. This model is designed around the main competitions in winter and summer. Each coach and team will have certain meets they may want or need to peak for. Therefore, it is critical for the performance to know their schedule and design their program to peak his/her athletes for those meets/events.


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Shawn Dassie, MS, CSCS
Sprinting Pro Trainer
Director Of Physical Enhancement
Siouxland Acceleration: Fitness & Athletic Enhancement
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