TrainersEye · Session of the Day · Sprinter · #053

Sprinter Hamstring Armor & Structural Integrity Day

Long-length high-velocity eccentric hamstring, anti-rotation transfer, foot-ankle armor · Stage · Specific Strength Build

Target ≈ 50 minDate Body Weight Session RPE cap 7-8/10Coach: MMSx Team of Experts

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

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1	Hip Circlessteady breathing rhythm	8 + 8
2	Cat-Cowstiff ankle, toe up — land on a loaded spring	2 × 10
3	Jump Ropefront-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 × 10
	2	Depth Jumpstiff ankle, toe up — land on a loaded spring	3 × 5

Phase 3 · Primary Sprint-Force Engine8-10 min · long-length eccentrics · slow down, never bounce

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	1	Romanian Deadlifthamstrings loaded LONG — hips back, shin vertical, slow eccentric	3 × 6/side	kg
	2	Stability Ball Leg Curlhamstrings loaded LONG — hips back, shin vertical, slow eccentric	3 × 8

Progression: Strength rule: sprint work is CNS work — full 2-5 min recoveries, zero speed degradation allowed. The session ends the moment times slow or posture leaks, never at a rep count.

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

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1	Stiff-Leg Deadlifthamstrings loaded LONG — hips back, shin vertical, slow eccentric	2 × 6/side
2	Pogo Jumpstiff ankle, toe up — land on a loaded spring	3 × 15 s
3	Dead Bugsteady breathing rhythm	2 × 8/side

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

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1	Child's Posesteady breathing rhythm	45 s/side
2	Couch 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.