TrainersEye · Session of the Day · Sprinter · #019

Sprinter Acceleration 0-30 m — Horizontal Force Day

Horizontal impulse, 40-45° shin projection, long powerful contacts, block-start drive · Stage · GPP Foundation (positions & tissue prep)

Target ≈ 55 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

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1	Calf Raisesteady breathing rhythm	8 + 8
2	Inchwormstiff ankle, toe up — land on a loaded spring	2 × 10
3	Fast Feetfront-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

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	1	Hurdle Hopcontacts under a tenth — the ground is LAVA	3 × 8
	2	Pogo Jumpstiff ankle, toe up — land on a loaded spring	3 × 10

Phase 3 · Primary Sprint-Force Engine4 quality reps · walk-back 2-5 min · session ends when times slow

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	1	Sled Pushshin at 40-45° — push the track BEHIND you	4 × 20 m	kg
	2	Resisted Sprintwalk 2-5 min between reps — speed is trained fresh, always	4 × 30 m

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

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1	Glute-Ham Raisehamstrings loaded LONG — hips back, shin vertical, slow eccentric	2 × 6/side
2	Eccentric Calf Lowering — slow 4 sstiff ankle, toe up — land on a loaded spring	3 × 12 slow
3	Bird Dogsteady breathing rhythm	2 × 8/side

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

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1	Dead Hangsteady breathing rhythm	45 s/side
2	Calf Stretch Wallsteady 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.