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100m & 200m Speed Training

The speed training for Off-Season Sprinters is based on the 100m and 200m, as most athletes run both events. The training addresses short, front end speed with finishing or top end speed. Speed endurance is also accounted for, since the accomplished sprinter will be required to run in prelims, finals, and possible relays over the course of a long meet day or multiple days. Considering that many sprinters are also jumpers (long and triple), it is recommended that athletes who jump exclusively also do these workouts. Starts, handoffs, or other technical training is not accounted for in this program. The coach may want to adjust reps or volume to allow time and energy for other requirements.

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Week 1

Day 1 - 0-10
Day 2 - Conditioning
Day 3 - Top End
Day 4 - Conditioning
Day 5 - Active Rest

Week 2

Day 1 - 0-30
Day 2 - Conditioning
Day 3 - Top End
Day 4 - Conditioning
Day 5 - Active Rest

Week 3

Day 1 - 0-10
Day 2 - Conditioning
Day 3 - Top End
Day 4 - Conditioning
Day 5 - Active Rest

Week 4

Day 1 - 0-30
Day 2 - Conditioning
Day 3 - Top End
Day 4 - Conditioning
Day 5 - Active Rest
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Athletic developement is all about maximizing your genetic potential. Athletic development isn't about a single drill, it is about a comprehensive approach that combines strength and speed.

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As you advance, sport specific training isn't enough. It needs to be level, season and position specific. As your progress through the program, your training will become more specific to your goals.

Meet your coach

Coach Bob King

Sport specific training isn't enough. It needs to be level, season and position specific. As your progress through the program, your training will become more specific to your goals.

  • 3x Super Bowl Champion
  • Gold & Silver Medal Speed Coach, USA Skeleton
  • 7 Years NBA Strength & Conditioning Coach
  • 7 Years MLS Strength. & Conditioning Coach
  • Numerous Professional athletes across various sports.

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