Track and Field Off-Season Program Phase 1 V2 – 3 Days Per Week

This is phase 1 of 4, Version 2 of a comprehensive off-season strength and conditioning program designed specifically for short- and mid-distance sprinters and jumpers. Each phase is 4-weeks.

The off-season programming focuses on minimizing injuries and maximizing performance by strengthening tendons, reinforcing basic movement patterns, and conditioning the body in preparation for more intense pre-season training. This program includes (2) strength workouts, (1) athletic conditioning workout, (3) 15-minute Full Body HIIT workout variations to keep your base training varied and challenging. Ideal for intermediate to advanced athletes.

Program Focus: Athletic Performance

Workout Duration: ~45mins

Workouts: 3 per week

Level: Intermediate to Advanced

App Access: 4-Weeks

Equipment Needed: Full Gym Setup (dumbbells, barbells, mini band loops, sliders, soft medicine ball with wall, adjustable exercise bench, pull-up bar, lat pull machine, leg press machine, hamstring curl machine, mobility stick, TRX suspension straps, 1-3” box, stability/yoga ball, 15-30 yards of running space)

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Make a one-time purchase to access and track this program through our training app, or get unlimited access with a Workout Library Membership. This is an on-demand program that you can access and complete anytime.