3 Month Summer/Off-Season Training Program

Please note these important points before starting the training program:

It is recommended to take a break of 3-4 weeks after the post-season/competition before transitioning to this training program.
Engage in some form of yoga or mobility/flexibility movements daily to maintain mobility and prevent injuries.
The provided warm-up routine serves as a guide, but you can implement your own routine. Ensure that you allocate at least 20-30 minutes for warm-up prior to training.
Incorporate rolling out and activation drills before lifting.
The training program consists of four track sessions and three lifting sessions per week. Active recovery days are optional and can be scheduled on Wednesday and Sunday.
Progress in weight every two weeks during your lifting sessions.
The tempo of track work can be adjusted according to your sprint group, Long Sprints/Short Sprints. Feel free to reach out for questions or advice.
If you choose to compete during the summer, adjust the training schedule to fit the competition schedule. Take a day off after competition and schedule speed work two-three days prior to competing, with the day before the competition being a pre-meet.
For non-sprint specific event groups, please reach out for additional event work/training or any other questions.
Try your best to follow the routine and reach out for modifications due to lack of equipment.
Finally, take a break of 2-3 weeks before progressing into any pre-season training after the completion of this summer training routine.

Weekly Structure: