The Speed ProjectArticles / Programming and planning
Programming and planning
Seasons, training blocks, weekly structure and tapering: how to put the pieces together.
Strength Training for Increased Speed and Power: The Most Effective Methods
Not all strength work transfers to the track. The three types of strength training that matter for sprinters, when to use each, and sample sessions.
Read the article- How to pair your weight room with your track sessionsA quick reference for matching your weight room work to your track sessions by sprint phase.Article
- Periodisation in Sprint Training: The Science of Strategic Performance PlanningElite sprinters don't train at maximum intensity year-round. Instead, they follow carefully structured periodisation programs that systematically developArticle
- What Neuromuscular Fatigue Really Means for Sprint PerformanceUnderstand how neuromuscular fatigue affects sprint performance, how to spot CNS fatigue, and strategies for recovery and programming.Article
- Tapering for Speed Events: Can it Help Peak Performance?Effective tapers will help you prepare for major competitions and achieve peak performance. Here we'll provide you with information to implement a taper.Article
- When should your spikes go back on?Plus when to leave a flaw alone, the Premier League's fastest players, and Charlotte Henrich's less-is-more season24 Oct 2026
- What's the next block for?Decide what you're working on before you pick a single drill3 Oct 2026
- The season is over. Now what?The weeks between now and pre-season have a name, a purpose, and a place in every serious annual plan19 Sept 2026
- The gap between easy and fastThree of the best sprint coaches, three completely different answers29 Aug 2026
- Why am I not getting faster?Don't change the programme yet22 Aug 2026
- Bend running isn't a fitness qualityWhy the useful division is which part of the bend you're on15 Aug 2026
- Get them to top speed firstWhat the first block should look like, and why technique can wait25 Jul 2026
- You don't need a trackWhat a track is actually for, and why most of your training should happen off it18 Jul 2026
- What your race warm-up is forWhy the gap between your last primer and the gun matters23 May 2026
- Race your way fitWhy early-season meets are rehearsals, not verdicts.16 May 2026
- Speed endurance isn't special enduranceWhy the principle behind the work matters more than the label you put on it25 Apr 2026
- Does your lifting match your sprinting?Why the type of strength work matters as much as the load4 Apr 2026
- Your race calendar is a training decisionWhy every meet needs to earn its spot in your program.28 Mar 2026
- Fast-Twitch Fibers Part 2: What Strength and Training Age Actually ChangeWhy muscle size and fast-twitch quality are not the same thing.14 Mar 2026
- Don't get injuredFive training mistakes causing breakdowns, and how to fix them3 Jan 2026
- How To Keep Progressing With Your Training SessionsThe accommodation principle and how to structure training to keep progressing27 Dec 2025
- Why your training plan isn't making you fasterProgramming mistakes that sabotage speed development (and how to fix them)20 Dec 2025
- Speed First: Why Building a Base Doesn't Work for SprintersThe aerobic base mistake that programs bad mechanics, and what to do instead13 Dec 2025
- Understanding Low-Intensity TrainingWhy submaximal training builds the foundation for high-intensity work to succeed6 Dec 2025
- What High-Intensity Training Actually Does29 Nov 2025
- You can't train hard every dayWhy sprinters need both hard days and deliberately easy days22 Nov 2025
- Does LTS vs STL Even Matter?15 Nov 2025
- How long can you actually hold max velocity?The 3-second window most sprint programs ignore1 Nov 2025
- Don’t Waste Your Off-SeasonOff-season training insights18 Oct 2025
- Are you under-adapting or overtraining?Training insights, Beijing results, and more...13 Sept 2025
- Sprinters are Better off Going FishingMassage guns slow sprints? Diamond League results, and more...23 Aug 2025
- How to Structure a Year of Sprint TrainingA Practical Guide to Periodised Sprint Programming20 Aug 2025
- Rethinking Sprint Training Phase PrioritiesAI transforms sports medicine | Record-breaking performances | Grand Slam Track payment crisis2 Aug 2025
- Timing Peak Sprint PerformanceCompound vs isolation research | Oxidative strength methods | Jamaican sprint dominance5 Jul 2025
- Why Sprinters May Need More Training Volume Than You ThinkChallenging conventional wisdom on sprint development | Record-breaking performances across the globe | Pre Classic lineup takes shape28 Jun 2025
- Is Your Warm-Up Actually Making You Slower?Sprint-Specific Preparation That Works14 Jun 2025
- Training Tired vs Training SmartThe Science Behind Sleep, Fatigue, and Sprint Performance7 Jun 2025
- Neuromuscular Fatigue in SprintingUnderstanding, Identifying, and Managing CNS Fatigue for Improved Performance12 Apr 2025
- PAPE Protocols for Sprint PerformanceHow Strategic Activation Can Improve Your Warm-Up Effectiveness5 Apr 2025
- Can You Run Faster at 35 Than 25Why Age Isn't the Speed Killer You Think15 Mar 2025
- Mastering Hill Sprints for SpeedHow Incline Training Builds Acceleration, Power and Performance When Done Right8 Mar 2025
- Optimizing Sprint Performance with Tempo Runs & Technique CircuitsHow Controlled Effort and Precision Drills Build Speed and Efficiency22 Feb 2025
- Is Racing the 60m Worth It?How to Decide if Indoor Competition Will Help or Hinder Your Season15 Feb 2025
- In-Season Explosive Strength TrainingEvidence-Based Methods to Maintain Power When It Counts1 Feb 2025
- I Don’t Run LapsShould Sprinters Really Avoid Aerobic Training?25 Jan 2025
- Getting Back on TrackYour Post-Holiday Sprint Guide28 Dec 2024
- How Cold Weather Impacts Sprint Performance (And What to Do About It)Evidence-based methods for maintaining speed through cold weather21 Dec 2024
- Training Practices of Elite Sprint CoachesUnlock the Sprinting Strategies of World-Class Coaches14 Dec 2024
- Fine-Tuning Sprint Performance: Are Conditioning Drills Worth It?Insights and Innovations in Sprint Performance9 Nov 2024
- Optimizing Your Warm-Up for Maximum Speed and Power2 Nov 2024
- Breaking Through Sprint Plateaus: How to Keep Improving When Progress StallsWhy sprinters hit plateaus and how to push past them with smart adjustments.19 Oct 2024
- How to Track Your Speed Training Progress Like a ProDiscover the key metrics every athlete should track to improve performance.28 Sept 2024
- How Often Should You Do Speed Workouts?Striking the Right Balance for Maximum Speed Gains31 Aug 2024
- Can Versatile Sprint Training Help Build Speed and Long-Term Success?See how Tebogo’s versatile sprinting approach can build speed and long-term success.16 Aug 2024
Other topics
Starts and accelerationTop speed and techniqueSpeed endurance and racingStrength and powerRecovery, injuries and nutritionTeam sport speedCoachingMindsetElite athletes and the sport