r/Sprinting•
BrofessorOCon

How does my off-season schedule look? Any tips?

Programming Questions

Hey everyone, how does my off season schedule look? Il be doing 3 workouts a week and il be racing in the winter time come December/January. I'm a variety sprinter 100,200,400 but my main event is the 100, which means for the winter season my main focus will be the 60m with my goal of breaking my pb of 8.01 and going sub 8. Do i have too much volume for my weight lifting?

Day 1

Track work - warm up, 2-3 plyos, 10m Flys 2x3

Weight lifting 3x8 - Deadlifts, Squats, Dumbbell press, Pulls ups

Day 2

Track work - warm up, 2-3 plyos, 30m 2x3 accel

weight lifting 3x5 - Deadlifts, Squats, Dumbbell press, Pulls ups

Day 3

Track work - warm up, 2-3 plyos, 10m Flys 2x3

Weight lifting 3x8 - Power cleans, Barbell step ups, Barbell squat jumps, Hip thrust

Let me know if you have any suggestions

Posted Sep 7, 2025, 10:18 PM UTC

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