Improve Your Sprint (Bike+Core, Plyos, Mobility)-All Levels: 4 wks/7-10hrs

Average Weekly Training Hours 08:31
Training Load By Week
Average Weekly Training Hours 08:31
Training Load By Week

Improve your sprint in just 4 weeks! Achieve Performance Training & Coaching has created a training plan to make you a better sprinter. Developed by experienced coaches and Cat 1 sprinters, this training plan will improve your explosive power, leg speed and muscular endurance through specific block interval training. The plan also incorporates sprint-specific Plyometrics, Core Workouts, and Stretching+Foam Rolling with a link to photo instructions. There is even a sprint test on the first and last day of the plan to compare your "Before" and "After" sprinting. If you have questions on this program or one-on-one coaching then contact #AchievePTC by visiting http://www.achieveptc.com/.

Sample Day 1
1:30:00
95TSS
1.5HRS: Peak Power Test + Cadence Drills

WARM UP:
15-25 MIN Z2/3 with 3x10sec accelerations up to 90% max effort in final 5MINS, 1min rest btw each rep

COMPLETE TWO TESTS:
1. 5 SECOND SPRINT TEST X2
2. 1 MIN

1. 5 SECOND SPRINT TEST X2
When riding at 18-20 mph, press your 'lap' button on your cycle computer. Lower your hands onto your drop bars. Stand up and sprint as hard as you can for 5-7 seconds. Ideal cadence is between 90-130. Stop pedaling, sit back on your saddle. Press your 'lap' button on your cycle computer to record a lap.
Easy spin for 4 minutes then repeat another 5 second sprint.
7 MIN EASY SPIN TO RECOVER

2. 1 MINUTE TEST
Find a gradual ascent without any stop lights or signs. Get up to 18-20 mph. Press your 'lap' button on your computer. Go as fast as you can for 1 minute. You'll need to watch your timer on your computer as you do this interval. Press your 'lap' button again after 1 min.

30-45MIN: Z2 w/ CADENCE DRILLS During 45min Z2, also include 2x10min HIGH CADENCE DRILLS @ 115rpm staying in high Z2 / RPE 3-4 . Flat Terrain ideal.

COOL DOWN: 5min Z1 + Stretch

Sample Day 2
0:30:00
PLYOMETRICS UPR/LWR (Sprinting) 2x10reps

WARM UP
DYNAMIC STRETCHING:
https://youtu.be/7CP--Pib6V8
- Marching, High Knees, Heel/butt, Carioca, Low Walk
---------------
UPPER BODY:
PLYOMETRIC PUSHUPS 2x10 reps
- Start by getting into a push-up position.
- Lower yourself to the ground and then explosively push up so that your hands leave the ground.
- Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.
REST: No rest btwn reps; 1min rest btwn sets.
EX: http://www.sport-fitness-advisor.com/images/plyometric_drills_pushups.gif.pagespeed.ce.Qqr8l0RQDz.gif



LOWER BODY CIRCUIT:

VERTICAL SQUAT JUMPS 2x10 reps
- Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
- Arms should be in the ready" position with elbows flexed at approximately 90.
- Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
- Land on both feet. Rest for 1-2 seconds and repeat
- Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
EX: http://www.sport-fitness-advisor.com/images/plyometrics_squat_jump.gif


BOX JUMPS 2x10
- Stand facing sturdy gym box or safe step with feet slightly wider than hip-width apart.
- Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
- Feet should land softly on box. Step back down (not jump back down) and repeat.
EX: http://www.sport-fitness-advisor.com/images/plyometric_exercises_jump_to_box.gif


LATERAL BOX JUMP 2x10
- Stand next to sturdy gym box or safe step with feet slightly wider than hip-width apart.
- Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
- Feet should land softly on box. Step back down (Do not jump back down) and repeat.
EX: http://www.sport-fitness-advisor.com/images/plyometric_exercises_lateral_jump_to_box.gif


REST: 2min btwn each time through the 3-exercise circuit.

Sample Day 2
1:00:00
70TSS
1HR: Z2+2x8minMusEnd

Z2: 30min
MUSCLE ENDURANCE INTERVALS: 2X8min, 4min rest btw sets.
COOL DOWN: 10min Z1/2 spin

Sample Day 4
1:30:00
95TSS
1.5hrs: SI 4x3min + 2X6X20secLeadouts

WARM UP: 30 MIN SPIN Z2/3

SHORT INTERVALS (SI):
4X3MIN @ 117% FTP / Z5 HR/ RPE 9
4 reps of 3min on, 3min off.
Work to Rest Ratio: 1:1

2X6X20SEC ON, 10SEC OFF LEADOUTS, 3MIN REST BTW SETS
- 2 sets of 6 reps of 20 secs on, 10 sec off. 3min rest between sets. *See Leadout Instructions below.*

COOL DOWN: 10 MIN Z1 SPIN

Sample Day 4
0:20:00
CORE STABILIZATION CIRCUIT

VIDEO INSTRUCTIONS: http://www.youtube.com/watch?v=5UINAaT5zr8

DO EXERCISES IN CIRCUIT FASHION
REMEMBER TO DRAW IN AND BRACE

A) FLOOR BRIDGE 3X15
- Lay on back, knees bent 90*, feet flat on floor, draw in belly button, raise hips up counting to 3, lower hips down counting to 3 (tempo of 3-0-3). Repeat
B) FLOOR PRONE COBRA 3X15
- Lay on stomach, arms along your side, depress shoulder blades (lower down towards butt), raise chest off the ground while turning palms clockwise and to the outside until thumbs point up. Lower back down. No tension in neck or shoulders. 3-0-3 tempo
C) ISO-PRONE AB (PLANK) 3X45-60 SEC.
- Lay stomach down, toes on floor, bring elbow underneath chest, raise up your entire body so it's supported by only toes and elbows. Keep back flat and your body like a plank. Breathe and hole for 45 to 60 seconds. If 45 secs is fine then push to 60 secs
D) SIDE PLANK 3X45 SEC.
- Lay on side, raise upper body and rest on elbow, raise hips until your body is straight like a plank and supported by elbow and ankle. Hold for 45 seconds. If you can not support your body in this position then try supporting from elbow and outside of your knee

Sample Day 5
1:15:00
85TSS
SI 1min: 2x3x1min

WARM UP: 30 MIN SPIN Z2/3
SHORT INTERVALS (SI):
2X3X1MIN @ 150% FTP / Z5 HR / PE 9
REST: 6 min btw sets
Z2/3: 25MIN
COOL DOWN: 5 MIN IN Z1 + 5min Stretch

Sample Day 6
2:00:00
120TSS
2HRS: Z2 w/ Cadence Drills 3x10min + MusEnd 2x10min

1.5HRS Z2
Include 3x10MIN high cadence drills @ 115rpm staying in high Z2 HR / RPE 4. Flat Terrain ideal.

Finish w/:
2X10 min Muscle Endurance Intervals, 5 MIN REST btwn reps. (See notes below)

COOL DOWN: 10-15 MIN Z1 SPIN + 5MIN stretch

Sofia Marin
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Achieve Training & Coaching

Coach Sofi is a lifetime athlete passionate about helping athletes reach their potential. She believes in supporting cyclists through a well-rounded approach that includes specific training plans, ride/race analysis, sports psychology techniques, race tactics/strategy, nutritional consultation, and life balance.

Four levels of customized cycling programs for athletes of all levels, from elite racer to beginners. Maximal Performance in Minimal Time.