Weeks 1-4: general prep
Heavy lifting (squat, deadlift, RDL, single-leg) 3x/week. Tempo runs and extensive sprints (60-150m at 70-85% effort). No race-specific work yet.
Off-season is where sprinters get faster. In-season is too tactical, too peaked. Off-season is when strength goes up, base speed builds, and technique fixes get drilled in. Here is the 12-week off-season template most successful HS and college sprinters use. Pair with the sprint drive phase training and 100m form analysis guides for technique-specific work.
Heavy lifting (squat, deadlift, RDL, single-leg) 3x/week. Tempo runs and extensive sprints (60-150m at 70-85% effort). No race-specific work yet.
Lifting drops to 2x/week. Sprint volume drops, intensity rises: 30-60m at 95% effort, fly-ins, resisted starts. Block-start work begins.
Lifting at maintenance (1-2x/week). Sprint sessions are race-specific: 80-150m at race pace, broken 200s, full block starts. Time trial in week 11 to set spring targets.
Off-season work shows up in spring. AI form check pulls the technique fixes from off-season reps and compares them to the season opener, so you know exactly what carried over.
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Common questions athletes and coaches ask about this topic.
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