TrainersEye · Session of the Day · Sprinter · #004

Sprinter Max Power — Contrast Training Day

Heavy + explosive within 20 s — 85-95% loads paired with assisted/loaded jumps · Stage · GPP Foundation (positions & tissue prep)

Target ≈ 60 minDate Body Weight Session RPE cap 8-9/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Kinetic priming · hips, foot-ankle stiffness, skips · 6-8 min

Time__ : __

1	Cat-Cowsteady breathing rhythm	8 + 8
2	Inchwormstiff ankle, toe up — land on a loaded spring	2 × 10
3	Butt Kicksfront-side mechanics — knee up, heel under hip, toe up	3 × 20 m

Phase 2 · Elastic Stiffness & SSC Primer8-10 min · contacts short and springy · full recovery between sets

Time__ : __

	1	Broad Jumpcontacts under a tenth — the ground is LAVA	3 × 8
	2	Box Jumpstiff ankle, toe up — land on a loaded spring	3 × 5

Phase 3 · Primary Sprint-Force Engine3 contrast pairs · heavy 2-3 + explosive within 20 s · rest 3 min

Time__ : __

1	High Pullheavy, then explosive within 20 s — then full walk	3 @ 75%	kg
2	Split-Stance Jump & Stickcontacts under a tenth — the ground is LAVA	× 5 within 20 s
3	Box Squatwalk 2-5 min between reps — speed is trained fresh, always	3 × 3	kg

Rounds

Progression: GPP rule: mechanics before metres — film every acceleration from the side; shin angle tells the truth. Foot and ankle work daily; the spring is built from the ground up.

Phase 4 · Hamstring & Structural Armor8-10 min · long-length eccentrics · slow down, never bounce

Time__ : __

1	Nordic CurlNordic: fight the fall to the last centimetre	2 × 4
2	Heel Walkstiff ankle, toe up — land on a loaded spring	3 × 15 s
3	Ab Wheel Rolloutsteady breathing rhythm	2 × 8/side

Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork

Time__ : __

1	Figure-Four Stretchsteady breathing rhythm	45 s/side
2	Standing Quad Stretchsteady breathing rhythm	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Speed is trained fresh — full 2-5 min recoveries, session ends when times slow; stop instantly at any hamstring twinge. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.