Training Flow
Run the sessions in this order
Session 1 High load, low volume
Sprint Drive Strength
Force production for acceleration
Session 2 Moderate
Upper-Body Force Transfer
Rings, trunk stiffness, arm drive
Session 3 Very high intensity
Max Velocity Practice
Top-speed exposure
Session 4 Moderate
Shoulder Recovery Flow
Blood flow + external rotation
Session 5 Low load, high velocity
Reactive Power + Deceleration
Jumps, lateral bounds, clean stops
Session 6 Low-moderate intensity
Aerobic Base Builder
Steady state run, row, bike, or swim
Session 7 Very low
Recovery Reset
Active recovery: walk or stretch
Why It Works
The order protects sprint quality
- Sprint drive strength sits 48 hours before max-velocity work, which sets up supercompensation.
- Max-velocity practice happens fresh after an upper-body-only session.
- Reactive power work is light enough that it will not drain aerobic base work.
- Aerobic base work lands after the explosive session and before full recovery.
- Upper-body days do not interfere with leg recovery.
Every Session
Warmup and cooldown
Keep these short and consistent. They are there to make the work feel better, not to become another workout.
Warmup
- Lower + Sprint Days: 5-10 min easy movement, knee-to-wall ankle rocks, leg swings, 90/90 switches, Cossack pry, A-skips or pogos.
- Upper Days: Arm circles, wrist prep, scapular push-ups, band pull-aparts, light ring rows, support hold practice.
Cooldown
- After Lower + Sprints: Easy walk/jog, hamstring stretch, calf stretch, hip flexor stretch, adductor rock-backs.
- After Upper: Doorway pec stretch, lat hang or child pose reach, wrist/forearm stretch, easy thoracic rotations.
Session 1
Sprint Drive Strength
Builds max strength for the sprint drive phase.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Double kettlebell RDL | 4 | 5-6 | 90s | Go heavy. This is your hinge. |
| Bulgarian split squat (2 kettlebells) | 4 | 6/side | 90s | Quad and glute strength. Front foot elevated if possible. |
| Heavy kettlebell swing | 5 | 12 | 60s | Explosive but heavy. Not metabolic conditioning. |
| Offset farmer's carry | 4 | 30 yd/side | 90s | Heavier on one side. Switch sides. |
| Nordic curl (bodyweight or assisted) | 3 | 5-8 | 90s | Slow eccentric: 3 sec down. Hamstring injury prevention. |
| Single-leg calf raise (weighted) | 3 | 12/side | 60s | Full range, pause at bottom. |
Progression: Add 2-5 lbs to the RDL and split squat every 1-2 weeks. When you cannot add weight, add 1 rep.
Session 2
Upper-Body Force Transfer
Strength and hypertrophy with perfect form. Keep the volume moderate because max-velocity work comes next.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Vertical Pull (Alternating A) - Wide grip pulls | 3-4 | 8-12 | 90s | Arched body, elbows to waist. Focus on lat stretch at bottom. |
| Bulgarian dips | 3-4 | 6-10 | 90s | Chest-focused, 1990 shoulder position. Go deep but controlled. |
| Rows | 3 | 10-15 | 75s | Shoulder-width grip, tucked elbows. Squeeze upper back. |
| Push-ups | 3 | 10-15 | 75s | Slow eccentric, 2-3 sec down. Feet elevated if too easy. |
| Y/T raises | 3 | 12-15 | 60s | Light and strict. Focus on lower traps, rear delts, and external rotation. |
| Bicep isolation | 2 | 10-12 | 60s | Lean back, big squeeze at top. Control the lowering. |
| Tricep extensions | 2 | 10-12 | 60s | Elbows tucked. Adjust ring height for difficulty. Full range of motion. |
| Pallof press | 3 | 10/side | 45s | Anti-rotation core. Tall posture, ribs down, slow press-out. |
| Ring support hold (finisher) | 1 | 60 sec | - | Top of dip position, lean forward slightly. |
Session 3
Max Velocity Practice
Keep this as the highest-intensity session of the week.
| Phase | Duration | Details |
|---|---|---|
| Warmup | 10-15 min | Light jog, dynamic stretches, A-skips, B-skips, butt kicks. |
| Build-ups | 3 x 40m | 60%, 70%, 80% effort. Walk back recovery. |
| Main set | 6-8 x 40-60m | 100% max velocity. Full recovery: walk back + 30-60 sec. Stop when form breaks. |
| Cool down | 10 min | Easy jog, hamstring stretch, calf stretch, hip flexor stretch. |
Rule: Do not do lower-body gym work on sprint day. Upper body only is fine.
Progression: Add 1-2 sprints per week until 10 reps, then reduce rest slightly, then increase distance to 80m.
Session 4
Shoulder Recovery Flow
Blood flow, external rotation emphasis, and joint recovery after max-velocity work. Lower volume, no failure.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Vertical Pull (Alternating B) - Strict pull-ups | 2 | 8-12 | 60s | Arms overhead, chin over rings. Full dead hang each rep. |
| Bulgarian dips | 2 | 8-12 | 60s | Lighter than the upper-strength session. Focus on stretch. |
| Rows | 2 | 12-15 | 45s | Faster tempo, pump focus. |
| Push-ups | 2 | 12-15 | 45s | Normal tempo, no failure. |
| Face pulls (using rings) | 3 | 20 | 45s | High reps for rotator cuff. Replaces Y/T raises. |
| Bicep isolation | 2 | 12-15 | 45s | Light, squeeze only. |
| Tricep extensions | 2 | 12-15 | 45s | Light, full ROM. |
| Dead bug or side plank | 2-3 | 8/side or 30 sec/side | 45s | Core stability. Keep it easy and precise, no fatigue chasing. |
| Ring support hold (finisher) | 1 | 45 sec | - | Easier than the upper-strength session. |
Why face pulls instead of Y/T raises: Sprints fatigue the upper traps and rhomboids. Face pulls add external rotation and rear delt volume with lower CNS demand.
Session 5
Reactive Power + Deceleration
Builds rate of force development, lateral force, deceleration, and tendon stiffness.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Box jumps or broad jumps | 4 | 5 | 60s | Focus on minimal ground contact time. |
| Kettlebell swing (light, max speed) | 3 | 15-20 | 60s | As fast as humanly possible. Light weight. |
| Lateral bounds | 3 | 4/side | 90s | Stick the landing. Full reset between reps. |
| Deceleration drops / snap-downs | 3 | 3-5 | 60s | Drop into athletic position fast, quiet, and balanced. |
| Pogo jumps (ankle hops) | 3 | 20 | 45s | Stiff ankles, minimal knee bend. |
| Single-leg RDL (light) | 3 | 10/side | 60s | Balance-focused, not heavy. |
| Bodyweight Cossack squat | 3 | 8/side | 60s | Mobility and adductor prep. Hold kettlebell goblet style if too easy. |
Progression: Increase jump quality, lateral distance, and landing control. Reduce ground contact time. Do not chase load.
Session 6
Aerobic Base Builder
This should not be hard. It builds aerobic base without blunting sprint speed.
| Option | Duration | Intensity |
|---|---|---|
| Running (easy) | 45-60 min | Conversational pace, zone 2. |
| Rowing | 45-60 min | Conversational pace, zone 2. |
| Cycling | 60-90 min | Conversational pace, zone 2. |
| Swimming | 45-60 min | Conversational pace, zone 2. |
Warning: Do not run long and hard. If you are breathing heavy, you are too fast. Save intensity for sprint day.
Progression: Slowly add 5-10 min per week. Max out at 75 min running or 90 min cycling.
Upper Body Progression
Alternation, progression, and guardrails
Use this section to run the ring work over 12 weeks without overloading elbows, shoulders, or sprint recovery.
Warmup Required
- 5 minutes of arm circles, wrist mobility, and band pull-aparts.
- 5 light ring rows or support hold practice before the work sets.
Injury Prevention
- If elbow pain appears, reduce tricep extensions to 2 sets and add 2 minutes of wrist/forearm stretching daily.
- Never skip upper-strength Y/T raises, recovery-flow face pulls, or ring support holds. They are not optional.
- Deload every 6-7 weeks. Rings are hard on connective tissue.
Vertical Pull Alternation
Alternate wide-grip pulls for full lats with strict pull-ups for lower lats and teres major.
| Week | Upper-Body Force Transfer | Shoulder Recovery Flow |
|---|---|---|
| 1 | Wide grip pulls | Strict pull-ups |
| 2 | Strict pull-ups | Wide grip pulls |
| 3 | Wide grip pulls | Strict pull-ups |
| 4 (Deload) | Wide grip pulls (2 sets) | Strict pull-ups (2 sets) |
Form notes: Wide grip pulls use an arched body with elbows tracking toward the waist and chest to rings. Strict pull-ups use hollow body or slight arch, arms fully overhead at the bottom, and chin clearly over rings.
12-week progression
Run the upper-body work in phases across 12 weeks.
| Phase | Duration | Change |
|---|---|---|
| Foundation | Weeks 1-4 | Bodyweight only. Upper-body force transfer: 3 sets of 8-10 reps. Shoulder recovery flow: 2 sets of 10-12 reps. Rest as prescribed. |
| Volume | Weeks 5-8 | Increase upper-body force transfer to 4 sets on main lifts. Shoulder recovery flow: add 1 set to face pulls. Reps stay the same. |
| Intensity | Weeks 9-12 | Add weight to upper-body force transfer only, using a vest or dumbbell between feet. Drop reps to 6-8. Shoulder recovery flow remains bodyweight. |
| Deload | Week 7 and 12 | Cut sets to 50%. Upper-body force transfer: 2 sets. Shoulder recovery flow: 1 set. No support hold. |
Expected Outcomes
| Timeframe | Result |
|---|---|
| 4 weeks | Improved ring stability, less elbow and shoulder fatigue after sprints. |
| 8 weeks | Visible lat and chest development, better posture during sprint arm drive. |
| 12 weeks | 10-20% more reps or +10-15 lbs added weight on the upper-body force transfer session. More stable shoulders during heavy carries and dips. |
Final 10/10 Checklist
- Run upper-body force transfer before max-velocity practice.
- Run shoulder recovery flow after max-velocity practice, with face pulls instead of Y/T raises.
- Alternate vertical pull variation each session.
- Ring support hold at the end of every session.
- Deload every 6-7 weeks.
- Never do this routine on sprint day or heavy lower day.
- Warm up shoulders and wrists before every session.
- Reactive power work should stay crisp: no sloppy lateral bounds or snap-downs.
Supporting Routines