TrainersEye · Session of the Day · Sprinter · #054

Sprinter Speed Endurance & Race Modelling Day

60-150 m reps at 90-95% with FULL recovery — mechanics survive lactate · Stage · Specific Strength Build

Target ≈ 60 minDate Body Weight Session RPE cap 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	Inchwormsteady breathing rhythm	8 + 8
2	Calf Raisestiff ankle, toe up — land on a loaded spring	2 × 10
3	High Kneesfront-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	Broad Jumpcontacts under a tenth — the ground is LAVA	3 × 10
	2	Split-Stance Jump & Stickstiff ankle, toe up — land on a loaded spring	3 × 5

Phase 3 · Primary Sprint-Force Engine5 × 100 m @ 90-95% · full walk recovery 5-8 min · even splits

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	1	Flying Sprint90-95% effort — fast enough to matter, controlled enough to repeat	5 × 100 m
	2	Sprintrun tall, whip from the hip — jaw and hands loose	2 × 60 m relaxed

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	Back Extensionhamstrings loaded LONG — hips back, shin vertical, slow eccentric	2 × 6/side
2	Heel Walkstiff ankle, toe up — land on a loaded spring	3 × 15 s
3	Hanging Leg Raisesteady breathing rhythm	2 × 8/side

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

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1	Hip Flexor Stretchsteady breathing rhythm	45 s/side
2	Dead Hangsteady 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.