u/BedAdministrative902

Wanting to get a solid 1x a week sprint workout to get faster. Sadly I only have track access once a week but want to make best of what I have. Plus I have gym access other days of the week for jumps and lifts. How is something like this?

• Warmup: A-march variations, A and B skips, some primer jumps, etc.
• Timed 10 yard accelerations x 5-6 from 3pt start. (1-2 minute rest between sprints)
• 40-50 yard sprints x 3-5 from standing or rolling start. (4-6 minutes rest between sprints)
• Depth jumps for height x8-12 total jumps with rest between as needed

This is all from a 3pt start video timed from when my hand first lifts to when my torso crosses the line and put in an editing app to find time.

These for example: https://www.amazon.com/Fitvids-Strength-Training-Weightlifting-Multiple/dp/B0FJ1ZBMT7

A huge goal of mine is to get a 142kg front squat. I am currently at a 111.13kg front squat at a bodyweight of 68kg. I’ve gotten there without much direct programming. I am now trying to create a plan, but am pretty inexperienced trying to write programs.

I’m thinking something like:

Day 1: 6x2 front squats (at a heavy but non-grindy weight)

Day 2: 3x5 back squats

But I’m not sure how to progress/periodized this. Advice/programming tips would be very appreciated!