TrainersEye · Session of the Day · Sprinter · #099

Sprinter Elastic Stiffness — Reactive Strength (RSI) Day

Achilles-patellar-plantar spring — short contacts, tall rebounds, RSI rising weekly · Stage · Competition Sharpener (fresh & fast)

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

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

Time__ : __

1	Inchwormsteady breathing rhythm	8 + 8
2	Leg Swingstiff 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

Time__ : __

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

Phase 3 · Primary Sprint-Force Engine8-10 min · contacts short and springy · full recovery between sets

Time__ : __

1	Broad Jumpcontacts under a tenth — the ground is LAVA	4 × 5
2	Depth Jumpstiff ankle, toe up — land on a loaded spring	4 × 5
3	Calf Raisestiff ankle, toe up — land on a loaded spring	3 × 12

Progression: Competition rule: 2-3 quality efforts keep the nervous system lit without stealing race legs. Hamstring eccentrics stay weekly but drop 60% volume; nothing new near race day.

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

Time__ : __

1	Romanian Deadlifthamstrings loaded LONG — hips back, shin vertical, slow eccentric	2 × 6/side
2	Single-Leg Calf Raisestiff 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

Time__ : __

1	Calf Stretch Wallsteady breathing rhythm	45 s/side
2	Child's Posesteady 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.