Getting Back on Track

I hope you all had an amazing Christmas celebration (for those who celebrate) and enjoyed some well-deserved time with family and friends! With leftover turkey still in the fridge and holiday cookies calling your name, I wanted to drop a quick Speed Brief about getting back into training after the festive break.

Smart Steps for Resuming Training

Let's be real - whether you've been enjoying holiday treats or just taking a break, jumping straight back into intense sprint work isn't the best move. Here's your quick guide to making a strong comeback:

First 3-4 Days:

• Focus on movement quality over intensity - think technique drills and controlled runs at 70-80%
• Your nervous system needs time to wake back up, so emphasize clean mechanics over speed
• Include extra mobility work - those holiday movie marathons might have left you stiffer than usual!

Week One Game Plan:

• Start with shorter sessions (30-40 minutes) focusing on fundamental sprint mechanics
• Gradually reintroduce explosive movements through basic plyometrics
• Listen to your body - soreness is normal, but sharp pain is a signal to dial it back

The key is progressive loading - giving your body time to readjust to the demands of sprint training. This approach helps you build back to peak performance while minimizing the risk of early-season setbacks.

Quick Win for Your First Session Back

Here's a simple but effective first session back:

1. Extended dynamic warm-up (15 mins)
2. 4-6 x 30m buildups (focus on smooth acceleration)
3. 2-3 x short hill runs (perfect for regaining power without maximal speed)
4. Light mobility work to finish