Sprint Faster With A Structured Training System That Eliminates The Guesswork
A complete year-round system for coaches and athletes with ready-to-use templates, programming guidelines, and phase-by-phase plans for the 100m and 200m.
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The Sprint Manual Bundle includes everything you need to structure effective sprint training across an entire season and beyond
What You Get:
The Complete Sprint Manual
8 comprehensive sections (200+ pages):
1. Philosophy & Principles
The speed-first approach, high-low training structure, CNS fatigue management, and recovery principles that separate effective sprint training from generic conditioning programs.
2. Programming Guidelines
Training phases (GPP, SPP, Competition, Transition), session types, volume/intensity guidelines across the season, weekly structure examples, and how to integrate strength training without frying your nervous system.
3. Sprint Mechanics & Technical Model
The 3 phases of sprinting, acceleration mechanics, max velocity development, curve running (for 200m), and the technical progression timeline so you know what to teach and when.
4. Warm-Up & Session Preparation
The 3-phase sprint warm-up system with activation protocols and phase-specific adjustments.
5. Sample Training Plans
Full-year templates for GPP, SPP, and Competition phases for both 100m and 200m athletes. Includes programs for 3, 4, 5, and 6-day training weeks so you can adapt to your schedule and facility access.
6. Drill Library & Technique Guide
Written instructions and coaching cues for marching, skipping, bounding, acceleration drills, max velocity work, block starts, and curve running. Each drill includes execution details, common mistakes, and coaching points.
7. Coaching Cues & Troubleshooting
Common problems and specific fixes for acceleration mechanics, max velocity issues, speed endurance execution, curve running, strength/power integration, and recovery management.
8. Bonus Resources
Equipment alternatives (for limited facilities), testing protocols, nutrition basics for sprinters, mental preparation strategies, and glossary of terms.
Year-Round Training Template Library
Ready-to-use programs you can follow directly or customize:
- GPP programs (early/mid/late phases)
- SPP programs (early/mid/late phases)
- Competition phase programs (non-racing/racing/championship weeks)
- Templates for 3, 4, 5, and 6-day training weeks
- Separate programs for 100m vs. 200m focus
Each template includes warm-ups, main work, volumes, intensities, rest intervals, strength training integration, and weekly structure.
4 Bonus Guides
Equipment & Facility Alternatives: What to do when you don’t have track access, blocks, weights, or resistance tools.
Sprint Testing Protocols: How to assess acceleration (10m, 20m, 30m), max velocity (flying 10m/20m), and speed endurance. Plus how to use testing data to adjust programming.
Nutrition Basics: Pre/post-training fueling, competition day nutrition, supplements that matter, body composition for speed.
Mental Preparation: Pre-race routines, managing nerves, visualization techniques, building confidence through technical mastery.
Lifetime Access to Updates
When I add new sections, update templates, or expand the manual, you get all future updates free. Forever.
Customizable or ready to use training programs and templates
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How It Works:
The Sprint Manual is built on three core principles:
1. Speed-First Training
Sprint training prioritizes maximum velocity development above all else. Not conditioning. Not fitness. Speed.
For 100m and 200m sprinters, the ability to reach and hold top-end speed determines performance. Training is structured to develop this quality first, with everything else supporting it.
2. High-Low Training Structure
Sprint work taxes the central nervous system. Max velocity runs, acceleration from blocks, and explosive lifting require 48-72 hours to recover from properly.
The high-low model alternates CNS-intensive work (speed, acceleration, heavy lifting) with active recovery days (tempo runs at 70-75%, mobility, light circuits).
No medium-intensity work. Sessions are either fast and fresh, or easy and aerobic.
This allows higher total training volume across the week because recovery is built into the structure rather than ignored.
3. Phase-Based Periodization
The training year is divided into four phases, each with specific focuses:
General Preparation (8-12 weeks): Build the foundation through general physical development, acceleration work, and max strength training
Specific Preparation (6-8 weeks): Increase specificity with max velocity development, speed endurance work (for 200m athletes), and power conversion
Competition Phase (8-12 weeks): Maintain fitness while sharpening race-specific qualities and managing competition schedules
Transition (2-4 weeks): Active recovery and preparation for the next training cycle
Each phase includes specific guidelines for sprint work, strength training, tempo volume, and plyometric progression.
Who This Is For:
For Sprint Coaches:
- Complete programming framework for planning training across the season
- Ready-to-use templates that can be customized for individual athletes
- Drills with coaching cues for teaching technique
- Troubleshooting guide for common technical and training issues
For Self-Coached Athletes:
- Structured training plans you can follow without guessing
- Clear explanations of WHY each phase and session type matters
- Technical guidance for improving mechanics
- Programming options for different training frequencies and facility access
Can Be Adapted For:
- High school athletes and coaches
- College/university sprinters
- Club athletes
- Masters athletes
- Athletes training 3-6 days per week
- Athletes with full track access or limited facilities
What Happens After You Buy
1. You receive access to the complete Sprint Manual Bundle.
2. You get lifetime access to all future updates. Any future updates I make to the manual, templates, or bonus guides get sent to you automatically at no additional cost.
3. 14-Day Money-Back Guarantee: If you’re not satisfied for any reason, email me within 14 days for a full refund.
Questions
Can I customize the training templates?
Yes. The templates are editable so you can adjust them for specific situations, athletes, or create your own from scratch using the manual.
Is this only for athletes with track access?
No. Section 8 includes equipment and facility alternatives for athletes training on grass, with limited equipment, or in non-ideal situations.
What if I train fewer than 5 days per week?
The sample programs include options for 3, 4, 5, and 6-day training weeks. The programming principles scale to whatever frequency fits your schedule.
Is there support after purchase?
The manual is designed to be comprehensive and self-contained. However, I’m happy to answer questions. And if you want personalized programming and ongoing coaching, I offer 1-on-1 online coaching (see below).
What about future updates?
Customers get lifetime access to all future updates at no additional cost. If I add sections, update templates, or expand the manual, you get those updates free.
Want A Completely Customized Program?
If you want a sprint training plan designed specifically for you, with ongoing video analysis, monthly adjustments, and direct coaching, I offer 1-on-1 online coaching. Limited spots are available for serious applicants. If interested, please fill out an application here.