1.

Assessment and Goal Setting: Before diving into the program, conduct a thorough assessment
of each athlete's current fitness level, strengths, weaknesses, and any past injuries. Based on
this assessment, establish clear, achievable goals for the winter training period.
a. Certainly! Here's a list you can follow for the winter training program for advanced
level sprinters:
b.
c. 1. Assessment and Goal Setting:
d. - Conduct fitness assessments including sprint times (100m, 200m, 400m), strength
tests, and mobility assessments.
e. - Identify strengths, weaknesses, and areas for improvement in sprinting technique,
strength, power, endurance, and flexibility.
f. - Consider any past injuries or areas of concern that may require special attention.
g. - Set specific, measurable, achievable, relevant, and time-bound (SMART) goals for
each athlete based on assessment results and performance targets for the upcoming
competitive season.
h.
i. 2. Periodization:
j. - Divide the winter training period into phases: general preparation, specific
preparation, and pre-competition.
k. - Determine the duration and focus of each phase, gradually increasing intensity and
specificity as the season approaches.
l. - Plan recovery periods and deload weeks to prevent overtraining and promote
adaptation.
m.
n. 3. Technical Work:
o. - Schedule regular sessions for sprinting technique drills, focusing on start
mechanics, acceleration, maximum velocity sprinting, and speed endurance.
p. - Utilize video analysis to provide feedback and track progress in technique
development.
q.
r. 4. Strength and Power Training:
s. - Design a comprehensive strength training program targeting major muscle groups
with compound exercises such as squats, deadlifts, lunges, and Olympic lifts.
t. - Incorporate plyometric exercises and explosive movements to enhance power and
sprinting performance.
u.
v. 5. Speed Development:
w. - Include speed development workouts such as flying sprints, resisted and assisted
sprinting, and short acceleration drills.
x. - Gradually increase distance and intensity of speed workouts throughout the
training program.
y.
z. 6. Endurance Training:
aa. - Integrate aerobic and anaerobic endurance training methods such as tempo runs,
interval training, and longer aerobic workouts to support recovery and overall fitness.
bb.
cc. 7. Flexibility and Mobility:
dd. - Implement dynamic stretching, foam rolling, and mobility exercises into warm-
ups and cooldowns to improve flexibility, reduce injury risk, and enhance recovery.
 ee.
ff. 8. Nutrition and Recovery:
gg. - Educate athletes on proper nutrition for fueling workouts, optimizing recovery,
and supporting performance goals.
hh. - Emphasize hydration, balanced meals with adequate protein and carbohydrates,
and post-workout nutrition for muscle recovery.
ii. - Encourage adequate sleep and incorporate recovery modalities such as ice baths,
massage, and compression garments.
jj.
kk. 9. Monitoring and Adjustments:
ll. - Regularly monitor athletes' progress through performance metrics, subjective
feedback, and physiological indicators.
mm. - Adjust training volume, intensity, and exercises as needed based on
individual responses, fatigue levels, and injury prevention considerations.
nn.
oo. 10. Mental Preparation:
pp. - Integrate mental skills training techniques such as visualization, goal setting,
positive self-talk, and stress management into the program to enhance athletes' mental
toughness and competitive mindset.
qq.
rr. Following this structured approach will help you develop a comprehensive winter
training program tailored to the specific needs and goals of your advanced level
sprinters.

2. Periodization: Divide the winter training period into distinct phases, such as general
preparation, specific preparation, and pre-competition. Each phase should focus on different
aspects of fitness and skill development, gradually building intensity and specificity as the
season approaches.
a. Great, let's dive into the general preparation phase for your athletes starting next week
Monday. This phase lays the foundation for the more specific training to come and
focuses on developing overall fitness and addressing any weaknesses.
b.
c. Here's a breakdown of what you can include in the general preparation phase:
d.
e. 1. Week 1-2: Establishing Baseline Fitness
f. - Conduct initial fitness assessments to establish baseline performance levels.
g. - Start with moderate-intensity workouts to gradually acclimate athletes to training.
h. - Focus on general conditioning with aerobic workouts, light strength training, and
flexibility exercises.
i. - Emphasize proper technique and form in all exercises to prevent injuries.
j.
k. 2. Week 3-4: Building Endurance and Strength
l. - Increase training volume and intensity gradually to improve aerobic endurance.
m. - Incorporate longer aerobic workouts such as steady-state runs, bike rides, or
swimming sessions.
n. - Introduce strength training exercises targeting major muscle groups using
moderate weights and higher repetitions.
o. - Emphasize core stability exercises to improve posture and prevent injuries.
 p.
q. 3. Week 5-6: Enhancing Power and Speed
r. - Introduce plyometric exercises to improve power and explosiveness.
s. - Incorporate sprint drills focusing on acceleration mechanics and stride frequency.
t. - Continue to progress strength training with heavier weights and lower repetitions
to build muscular strength.
u. - Implement agility drills and quickness exercises to improve coordination and
agility.
v.
w. 4. Week 7-8: Flexibility and Mobility
x. - Allocate time for dedicated flexibility and mobility sessions to improve range of
motion and reduce muscle tightness.
y. - Include dynamic stretching routines before workouts and static stretching
exercises after workouts to enhance flexibility.
z. - Utilize foam rolling and mobility drills to address any areas of stiffness or limited
mobility.
aa.
bb. 5. Week 9-10: Review and Refinement
cc. - Conduct mid-phase assessments to track progress and identify areas for
improvement.
dd. - Adjust training volume and intensity based on athletes' responses and performance
feedback.
ee. - Fine-tune technical aspects of sprinting technique, strength exercises, and mobility
drills.
ff. - Address any lingering issues or imbalances to ensure athletes are primed for the
next phase of training.
gg.
hh. Throughout the general preparation phase, prioritize consistency, proper recovery, and
injury prevention strategies. Encourage open communication with your athletes to
gather feedback and make necessary adjustments to the training program. This phase
sets the stage for more specific and intense training in the subsequent phases leading
up to the competitive season.

3. Technical Work: Dedicate time to refining sprinting technique and mechanics. Focus on
aspects such as start mechanics, acceleration, maximum velocity sprinting, and speed
endurance. Video analysis can be a valuable tool for identifying areas for improvement.
a. Absolutely! Here are some resources that your athletes can access remotely to help
refine their sprinting technique and mechanics:
b.
c. 1. YouTube Tutorials:
d. - There are numerous YouTube channels dedicated to sprinting technique and drills.
Athletes can search for videos from reputable sources such as:
e. - ATHLETE.X - Sprint Mechanics: This channel offers comprehensive tutorials on
sprinting mechanics, starting technique, and acceleration drills.
f. - Speed Development Coach - Sprint Technique: This channel provides in-depth
breakdowns of sprinting mechanics and offers practical tips for improving technique.
g. - Simply Faster: This channel features interviews with sprint coaches and experts,
as well as demonstrations of sprinting drills and exercises.
h.
i. 2. Online Courses:
 j. - Platforms like Udemy and Coursera offer online courses on sprinting technique
and training principles. Athletes can enroll in courses such as:
k. - "Sprinting Mechanics and Technique" on Udemy: This course covers the
biomechanics of sprinting, common technical errors, and drills to improve sprinting
efficiency.
l. - "Speed Training for Athletes" on Coursera: This course explores the science
behind speed development and provides practical strategies for improving sprint
performance.
m.
n. 3. Sprint Technique Articles:
o. - Websites like Stack and Breaking Muscle publish articles and guides on sprinting
technique and training. Athletes can read articles such as:
p. - "5 Sprinting Workouts to Increase Your Speed" on Stack: This article outlines
five sprinting workouts designed to improve acceleration, maximum velocity, and
speed endurance.
q. - "The 5 Most Common Sprinting Technique Errors" on Breaking Muscle: This
article highlights common technical mistakes in sprinting and offers corrective
exercises to address them.
r.
s. 4. Mobile Apps:
t. - There are several mobile apps available for sprinters to track their progress, access
workout routines, and receive coaching tips. Some popular apps include:
u. - SprintTimer: This app allows athletes to time their sprints and analyze their
performance with split times and velocity graphs.
v. - Sprint Coach: This app provides personalized sprint training plans based on
individual goals and fitness levels, with instructional videos for each exercise.
w.
x. 5. Virtual Coaching Services:
y. - Athletes can also consider virtual coaching services where they receive
personalized feedback and guidance from experienced sprint coaches. Platforms like
CoachUp and TrainHeroic connect athletes with certified coaches for remote
coaching sessions and video analysis.
z.
aa. Encourage your athletes to explore these resources and incorporate them into their
training routine to enhance their sprinting technique and performance, even when
training remotely.

4. Strength and Power Training: While you mentioned that the gym work is covered, ensure that
strength and power exercises are integrated into the program to enhance sprint performance.
Emphasize compound movements like squats, deadlifts, lunges, and plyometric drills tailored
to sprinting.
a. Covered

5. Speed Development: Allocate regular sessions for speed development drills and workouts.
These can include flying sprints, resisted and assisted sprinting, and short acceleration drills.
Gradually increase the distance and intensity of these workouts as athletes progress.
a. Certainly! Here are some speed development exercises for your athletes along with
recommendations on how many times a week they can do them:
b.
c. 1. Flying Sprints:
d. - Description: Flying sprints involve accelerating to near-maximum speed over a
short distance, typically 20-30 meters. Athletes start from a jogging or rolling start
before accelerating to top speed.
e. - Frequency: Perform flying sprints once or twice a week.
f. - Sets/Reps: Start with 4-6 repetitions, gradually increasing to 8-10 repetitions as
athletes progress.
g. - Rest: Allow 2-3 minutes of rest between repetitions to ensure full recovery.
h.
i. 2. Resisted Sprints:
j. - Description: Resisted sprints involve sprinting while pulling or wearing resistance,
such as a sled, resistance bands, or a partner holding a towel. The added resistance
increases strength and power.
k. - Frequency: Include resisted sprints once a week.
l. - Sets/Reps: Perform 4-6 repetitions of 20-30 meters.
m. - Rest: Allow 2-3 minutes of rest between repetitions.
n.
o. 3. Assisted Sprints:
p. - Description: Assisted sprints involve sprinting with assistance, such as a partner
pulling or pushing the athlete, or using a bungee cord. This helps improve stride
frequency and mechanics.
q. - Frequency: Incorporate assisted sprints once a week.
r. - Sets/Reps: Perform 4-6 repetitions of 20-30 meters.
s. - Rest: Allow 2-3 minutes of rest between repetitions.
t.
u. 4. Acceleration Drills:
v. - Description: Acceleration drills focus on improving the athlete's ability to
accelerate quickly from a stationary position. These drills can include various starts
(e.g., 3-point stance, standing start) and short sprints.
w. - Frequency: Include acceleration drills 1-2 times per week.
x. - Sets/Reps: Perform 6-8 repetitions of 10-20 meters.
y. - Rest: Allow 1-2 minutes of rest between repetitions.
z.
aa. 5. Speed Endurance Runs:
bb. - Description: Speed endurance runs involve sprinting at near-maximum speed over
longer distances to improve the athlete's ability to maintain speed throughout the race.
cc. - Frequency: Incorporate speed endurance runs once a week.
dd. - Sets/Reps: Start with 3-4 repetitions of 60-100 meters, gradually increasing to 6-8
repetitions as athletes progress.
ee. - Rest: Allow 3-4 minutes of rest between repetitions.
ff.
gg. 6. Hill Sprints:
hh. - Description: Hill sprints involve sprinting uphill to develop lower body strength
and power, as well as improve stride length and frequency.
ii. - Frequency: Include hill sprints once a week.
jj. - Sets/Reps: Perform 4-6 repetitions of 20-30 seconds uphill.
kk. - Rest: Allow full recovery between repetitions, walking or jogging downhill.
ll.
 mm. Ensure that athletes perform a thorough warm-up before engaging in speed
development exercises to prevent injuries. Additionally, monitor athletes' progress
and adjust the volume and intensity of workouts based on their individual responses
and performance goals.

6. Endurance Training: Despite sprinting being primarily anaerobic, endurance training is still
important for maintaining overall fitness and supporting recovery between high-intensity
sessions. Include tempo runs, interval training, and longer aerobic workouts in the program.
a. Certainly! Here are some endurance training exercises along with recommendations
on frequency:
b.
c. 1. Tempo Runs:
d. - Description: Tempo runs are moderate-intensity runs performed at a steady pace,
typically at or slightly below lactate threshold intensity. These runs improve aerobic
endurance and help athletes develop the ability to sustain faster speeds for longer
durations.
e. - Frequency: Athletes can perform tempo runs 1-2 times per week.
f. - Distance: Start with shorter distances (e.g., 800 meters to 1 mile) and gradually
increase to 2-3 miles or more.
g. - Intensity: Maintain a pace that feels comfortably hard but sustainable for the
duration of the run.
h.
i. 2. Interval Training:
j. - Description: Interval training involves alternating between periods of high-
intensity effort and recovery. This method improves anaerobic and aerobic endurance,
as well as speed.
k. - Frequency: Athletes can incorporate interval training 1-2 times per week.
l. - Examples:
m. - 200-meter repeats: Sprint at near-maximum effort for 200 meters, then jog or
walk for recovery. Start with 6-8 repetitions and gradually increase.
n. - Tabata intervals: Perform 20 seconds of high-intensity sprinting followed by 10
seconds of rest, repeated for 4 minutes (8 rounds total).
o. - Intensity: Sprint at maximum effort during work intervals, and allow for active
recovery during rest intervals.
p.
q. 3. Long Aerobic Workouts:
r. - Description: Long aerobic workouts involve sustained, low-to-moderate intensity
exercise over an extended duration. These workouts improve cardiovascular
endurance and enhance recovery.
s. - Frequency: Include long aerobic workouts once a week.
t. - Distance: Start with a distance that challenges athletes but is manageable, such as
5-8 miles for experienced runners or 30-60 minutes for beginners.
u. - Intensity: Maintain a conversational pace, where athletes can comfortably hold a
conversation while running.
v.
w. 4. Fartlek Training:
x. - Description: Fartlek training combines continuous and interval training by
alternating between periods of varying intensity. Athletes can vary their speed and
terrain throughout the workout.
y. - Frequency: Incorporate fartlek training 1-2 times per week.
 z. - Example: During a run, athletes can alternate between jogging, moderate-paced
running, and short bursts of faster sprinting. The duration and intensity of each
segment can vary based on preference and fitness level.
aa.
bb. 5. Cross-training:
cc. - Description: Cross-training involves engaging in alternative forms of exercise,
such as cycling, swimming, or elliptical training, to improve overall fitness and
reduce the risk of overuse injuries.
dd. - Frequency: Athletes can cross-train 1-2 times per week in addition to running
workouts.
ee. - Intensity: Choose activities that provide a cardiovascular challenge while
minimizing impact on the joints.
ff.
gg. Encourage athletes to listen to their bodies and adjust the intensity and duration of
workouts based on their individual fitness levels and recovery capabilities. Gradually
increase the volume and intensity of endurance training as athletes progress
throughout the training program.

7. Flexibility and Mobility: Don't overlook the importance of flexibility and mobility for injury
prevention and optimal performance. Incorporate dynamic stretching, foam rolling, and
mobility exercises into warm-ups and cooldowns.
a. Covered

8. Nutrition and Recovery: Ensure that athletes are fueling their bodies adequately to support the
demands of training and optimize recovery. Hydration, balanced nutrition, adequate sleep, and
recovery modalities like ice baths and massage should be prioritized.
a.

9. Monitoring and Adjustments: Regularly monitor athletes' progress and adjust the training
program as needed based on performance feedback, fatigue levels, and any signs of
overtraining or injury risk.
a.

10. Mental Preparation: Incorporate mental skills training techniques such as visualization, goal
setting, and stress management to help athletes develop a competitive mindset and enhance
their mental toughness.
a. Absolutely! Here's a list of mental preparation strategies along with links and
resources for further guidance:
b.
c. 1. Visualization:
d. - Description: Visualization involves mentally rehearsing specific aspects of
performance, including technique, strategy, and success scenarios.
e. - Resources:
f. - "The Power of Visualization in Sports" (Article by Psychology Today): [Link]
(https://www.psychologytoday.com/us/blog/the-power-prime/201904/the-power-
visualization-in-sports)
g. - "The Science of Visualization" (Video by TED-Ed):
[Link](https://www.youtube.com/watch?v=hHHBU1ThkGw)
h.
i. 2. Goal Setting:
j. - Description: Goal setting involves establishing clear, specific, and challenging
objectives to work towards, both short-term and long-term.
k. - Resources:
l. - "Goal Setting in Sports" (Article by The Sport Psychologist):
[Link](https://thesportdigest.com/2020/03/goal-setting-in-sports/)
m. - "The Power of Goal Setting" (Video by Brian Tracy):
[Link](https://www.youtube.com/watch?v=YcCPThiC9mk)
n.
o. 3. Self-Talk:
p. - Description: Self-talk refers to the internal dialogue athletes use to motivate
themselves, stay focused, and maintain confidence during competition.
q. - Resources:
r. - "The Power of Positive Self-Talk" (Article by Positive Psychology): [Link]
(https://positivepsychology.com/self-talk/)
s. - "How to Use Positive Self-Talk for Better Performance" (Video by
BelievePerform): [Link](https://www.youtube.com/watch?v=i5hRxlkGcZk)
t.
u. 4. Mindfulness and Relaxation Techniques:
v. - Description: Mindfulness and relaxation techniques help athletes manage stress,
stay present, and maintain focus during competition.
w. - Resources:
x. - "Mindfulness for Athletes" (Article by Mindful):
[Link](https://www.mindful.org/mindfulness-for-athletes/)
y. - "5-Minute Mindfulness Exercise for Athletes" (Video by Dr. Justin Ross): [Link]
(https://www.youtube.com/watch?v=sg2Kb6iQl-A)
z.
aa. 5. Pre-Performance Routines:
bb. - Description: Pre-performance routines help athletes establish a structured series of
actions and mental cues to prepare for competition and manage nerves.
cc. - Resources:
dd. - "Developing Pre-Performance Routines in Sports" (Article by
SportPsychologyToday): [Link](https://sportpsychologytoday.com/sport-psychology-
for-coaches/developing-pre-performance-routines-in-sports/)
ee. - "How to Create a Pre-Game Routine" (Video by TheCoachingManual): [Link]
(https://www.youtube.com/watch?v=bfCpkl1p1FQ)
ff.
gg. 6. Resilience Training:
hh. - Description: Resilience training helps athletes develop the ability to bounce back
from setbacks, adversity, and failure.
ii. - Resources:
jj. - "Building Resilience in Athletes" (Article by The Sport Journal):
[Link](https://thesportjournal.org/article/building-resilience-in-athletes/)
kk. - "Resilience: The Power to Bounce Back" (Video by TEDx Talks): [Link]
(https://www.youtube.com/watch?v=1rT6YpjJHG8)
 ll.
mm. Encourage your athletes to explore these resources and incorporate mental
preparation techniques into their training regimen. Consistent practice of these
strategies can help enhance their mental toughness and optimize performance during
competition.

By combining these elements into a well-structured and individualized training program, you can help
your athletes build the physical and mental foundation they need to achieve their performance goals
come competition season.