Sprinter Off-Season Workout Plan

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	P
1	Week 0	Day 1			Day 2			Day 3			Day 4 - Plyos			Day 5 - Active Recovery (Optional)	Week 0 Notes
2		Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	1RM is 1 rep max, or the maximum weight you can do for 1 rep. You will use your 1RM to calculate the weight to use for pyramids in future weeks. Make sure to slowly build up in weight when maxing out.
3		Squat	1RM	MAX	Bench	1RM	MAX	Deadlift	1RM	MAX	Warmup			Long Run, Cycling, Rowing, Walking
4		DB incline bench	3x10		Power Clean	1RM	MAX	DB bench press	4x10		Box Jumps	3x10		Core Workout 2 (located on the "Core" sheet)
5		Bulgarian split squats	3x8		Seated shoulder press	3x8		Bent over rows	3x10		Bulgarian Split Squat Jumps	3x20 sec each leg
6		DB Lateral raises	3x12		Pull ups	3xFail		DB step ups	3x20	Light	Vertical Lunge Jumps for Height	3x6 each leg
7		Bicep Curls	3x15		Tricep Extensions	3x12		Hamstring Curls	3x8		Burpies	3x30 sec
8											Core Workout 1 (located on the "Core" sheet)
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10	Week 1	Day 1			Day 2			Day 3			Day 4 - Sprints			Day 5 - Active Recovery (Optional)	Week 1 Notes
11		Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	PYR refers to a pyramid, and WK 1 refers to the week 1 schedule of the pyramid. The pyramid schedules are on the "Pyramid Schedule" sheet. For each set in a pyramid, multiply the corresponding percentage by your 1RM to calculate the weight you should use. For example, if your 1RM for squat is 200 pounds, then your first set for WK 1 will be 10 reps @ 80 pounds (200 * 0.4).
12		Squat	PYR	WK 1	Powerclean	PYR	WK 1	Bench	PYR	WK 1	Long Warm Up			Long Run, Cycling, Rowing, Walking
13		Bench	PYR	WK 1	Deadlift	PYR	WK 1	Squat	PYR	WK 1	Curved Treadmill	5 sets, 45 second run (70% effort), 2 minutes rest		Core Workout 1 (located on the "Core" sheet)
14		Lat Pulldown	3x10		Dips	3xFail		Military press	3x8		Full Recovery
15		Calf Raises	4x12	Heavy	Bent Over Rows	3x10		Lying Hamstring Curls	3x12		Curved Treadmill	2 sets, 10 second all out run. Full Recovery between sets
16		Seated Shoulder Press	3x6		Bicep Curls	3x15		Hip Adductors	3x12		Core Workout 2 (located on the "Core" sheet)
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19	Week 2	Day 1			Day 2			Day 3			Day 4 - Plyos			Day 5 - Active Recovery (Optional)
20		Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise
21		Squat	PYR	WK 2	Deadlift	PYR	WK 2	Bench	PYR	WK 2	Warmup			Long Run, Cycling, Rowing, Walking
22		Bench	PYR	WK 2	Powerclean	PYR	WK 2	Squat	PYR	WK 2	Squat Jumps	3x45 sec		Core Workout 2 (located on the "Core" sheet)
23		Bent over rows	3x10		Seated Shoulder Press	3x6		Single leg hamstring curls	3x12		Alternating Lunge Jumps	3x30 sec
24		Tricep Extensions	3x12		Pull ups	3xFail		Bulgarian Split squat	3x8		Sinlge Leg Box Jumps	3x6 each leg
25		Single-Leg Leg Extensions	3x12	Light	Cable chest flies	3x12		DB Lateral Raises	3x12		Burpies	3x30 sec
26											Core Workout 1 (located on the "Core" sheet)
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28	Week 3	Day 1			Day 2			Day 3			Day 4 - Sprints			Day 5 - Active Recovery (Optional)
29		Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise
30		Squat	PYR	WK 3	Powerclean	PYR	WK 3	Bench	PYR	WK 3	Warmup			Long Run, Cycling, Rowing, Walking
31		Bench	PYR	WK 3	Deadlift	PYR	WK 3	Squat	PYR	WK 3	Curved Treadmill	5 sets, 45 second run (70% effort), 2 minutes rest		Core Workout 1 (located on the "Core" sheet)
32		Leg Press	3x15	Light	DB Incline bench	3x10		DB Lateral Raises	3x12		Full Recovery
33		Bicep Hammer Curls	3x15		Step Ups	3x20	Light	Lying Hamstring Curls	3x12		Curved Treadmill	2 sets, 10 second all out run. Full Recovery between sets
34		Pull ups	3xFail		Tricep Extensions	3x12		Bent Over Rows	3x10		Core Workout 2 (located on the "Core" sheet)
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37	Week 4	Day 1			Day 2			Day 3			Day 4 - Plyos			Day 5 - Active Recovery (Optional)
38		Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise
39		Squat	PYR	WK 4	Deadlift	PYR	WK 4	Bench	PYR	WK 4	Warmup			Long Run, Cycling, Rowing, Walking
40		Bench	PYR	WK 4	Powerclean	PYR	WK 4	Squat	PYR	WK 4	Box Jumps	3x10		Core Workout 2 (located on the "Core" sheet)
41		Hip Thrusts / Glute Bridges	3x10		Lat Pulldowns	3x10		Bent Over Rows	3x10		Bulgarian Split Squat Jumps	3x20 sec each leg
42		Jumping Alternating Lunges	3x8 each leg		Bicep Curls	3x15		Military Press	3x8		Vertical Lunge Jumps for Height	3x6 each leg
43		Tricep Extensions	3x12		Hamstring Curls	3x12		Leg Extensions	3x12	Light	Burpies	3x30 sec
44											Core Workout 1 (located on the "Core" sheet)
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46	Week 5	Day 1			Day 2			Day 3			Day 4 - Sprints			Day 5 - Active Recovery (Optional)
47		Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise
48		Squat	PYR	WK 5	Powerclean	PYR	WK 5	Bench	PYR	WK 5	Warmup			Long Run, Cycling, Rowing, Walking
49		Bench	PYR	WK 5	Deadlift	PYR	WK 5	Squat	PYR	WK 5	Curved Treadmill	6 sets, 30 second run (75% effort), 2 minutes rest		Core Workout 1 (located on the "Core" sheet)
50		Hip Adductors	3x12		Dips	3xFail		Seated shoulder press	3x6		Full Recovery
51		DB Lateral Raises	3x12		Bulgarian Split Squat	3x8		Bicep Hammer Curls	3x15		Curved Treadmill	2 sets, 10 second all out run. Full Recovery between sets
52		Lat Pulldowns	3x10		Overhead Tricep Extensions	3x12		Back Hypers	3x12		Core Workout 2 (located on the "Core" sheet)
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55	Week 6	Day 1			Day 2			Day 3			Day 4 - Plyos			Day 5 - Active Recovery (Optional)
56		Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise
57		Squat	PYR	WK 6	Deadlift	PYR	WK 6	Bench	PYR	WK 6	Warmup			Long Run, Cycling, Rowing, Walking
58		Bench	PYR	WK 6	Powerclean	PYR	WK 6	Squat	PYR	WK 6	Squat Jumps	3x45 sec		Core Workout 2 (located on the "Core" sheet)
59		Calf Raises	3x25	Light	Pull Ups	3xFail		Bent Over Rows	3x6		Alternating Lunge Jumps	3x30 sec
60		Bicep Curls	3x8	Heavy	Incline Bench press	3x10		Military Press	3x8		Sinlge Leg Box Jumps	3x6 each leg
61		Reverse Lunges	3x8		Tricep Extensions	3x8	Heavy	Hamstring Curls	3x8		Burpies	3x30 sec
62											Core Workout 1 (located on the "Core" sheet)
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64	Week 7	Day 1			Day 2			Day 3			Day 4 - Sprints			Day 5 - Active Recovery (Optional)
65		Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise
66		Squat	PYR	WK 7	Powerclean	PYR	WK 7	Bench	PYR	WK 7	Warmup			Long Run, Cycling, Rowing, Walking
67		Bench	PYR	WK 7	Deadlift	PYR	WK 7	Squat	PYR	WK 7	Curved Treadmill	6 sets, 20 second run (90% effort), 2 minutes rest		Core Workout 1 (located on the "Core" sheet)
68		Hip Adductors	3x8		Dips	3xFail		Seated Shoulder Press	3x6		Full Recovery
69		Step Ups	3x8	Heavy	Bulgarian Split Squats	3x8		Lat Pulldowns	3x8		Curved Treadmill	2 sets, 10 second all out run. Full Recovery between sets
70		DB lateral Raises	3x8		Bicep Hammer Curls	3x8	Heavy	Lying Single Leg hamstring Curls	3x8		Core Workout 2 (located on the "Core" sheet)
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73	Week 8	Day 1			Day 2			Day 3			Day 4 - Plyos			Day 5 - Active Recovery (Optional)
74		Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise	Reps/Sets	Weight	Exercise
75		Squat	PYR	WK 8	Deadlift	PYR	WK 8	Bench	PYR	WK 8	Warmup			Long Run, Cycling, Rowing, Walking
76		Bench	PYR	WK 8	Powerclean	PYR	WK 8	Squat	PYR	WK 8	Box Jumps	3x10		Core Workout 2 (located on the "Core" sheet)
77		Reverse Lunges	3x8		Bent Over Rows	3x6		Military Press	3x10		Bulgarian Split Squat Jumps	3x20 sec each leg
78		Hip Abductors	3x10		Dips	3xFail		Hip Thrusts / Glute Bridges	3x10		Vertical Lunge Jumps for Height	3x6 each leg
79		Overhead tricep Extensions	3x8	Heavy	Bicep Curls	3x8	Heavy	Hamstring Curls	3x8		Burpies	3x30 sec
80											Core Workout 1 (located on the "Core" sheet)
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