Sprinting Training Structure
This is a summary of my sprinting training structure as a speed- and power-based athlete.
I begin with low-intensity aerobic work to increase heart rate and promote blood flow, followed by mobility and dynamic drills to improve range of motion and movement quality. Sprint technique drills and submaximal strides are then used to gradually increase intensity and prime the muscles and nervous system for higher speeds.
The session finishes with maximal-effort sprints, focusing on high-quality work near top speed. Total volume is kept relatively low, and the session ends as soon as performance begins to drop.
The priority is always quality, efficiency, and intent—never just accumulating fatigue.
Acceleration Sprint Session
Session Overview:
1. Warm-Up:
Mobility work, dynamic stretching, and sprint drills to prepare the body and prime the nervous system.
2. Acceleration Work:
10m Starts: 3 reps
20m Starts: 3 reps
3. Plyometrics:
Alternating bounds: 3 Sets × 20 Meters
OPUS ATHLETIC // Built for those who relentlessly pursue greatness.
Acceleration Sprint Session | @timtonko
A full acceleration-focused session as @timtonko builds toward the upcoming season.
Session Overview:
1. Warm-Up:
Mobility work, dynamic stretching, and sprint drills to prepare the body and prime the nervous system.
2. Acceleration Work:
10m Starts: 3 reps
20m Starts: 3 reps
3. Plyometrics:
Alternating bounds: 3 Sets × 20 Meters
OPUS ATHLETIC // Built for those who relentlessly pursue greatness.
![Squats: 200kg x 4 Reps [RPE 8.5]New Rep PR](https://sp1.picnob.com/p/pt_6747361354321373143357_0_4fd3ed608ff35168df6ee6af51a42b85.jpg?o=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&h=f43715b7b370f790b89760baff4868f8)
