HOW TO: Organize Your Speed Training Based on the Kinematics of the Sprint Cycle

Weeks 4-6: Acceleration Accumulation

1. Longer Ground Contact Time
2. Late Stance Propulsion Mechanics 
3. More Concentric Contractions 
4. Greater Range of Motion ~ 90 degrees + of hip flexion 
5. More Multi-Directional Start Based Variations 
6. More Pelvic Variability 
7. Closed Chained COD Work 
8. Weighted Unilateral Jumps 

SUPPLEMENTAL POWER PRINCIPLES 

1. Non-Counter Movement Bases Jumps 
2. Greater Range of Motion Jumps ~ 90 degrees + of hip flexion 
3. More Unilateral CMJ Jumps 

STRENGTH BASED PRINCIPLES

1. Unilateral Mid/Late Stance Weight Room Work 
2. Unilateral Upper Work 

Weeks 7-9: Power Intensification

1. Shorter Ground Contact Time
2. More output (speed based)
3. Less Variation
4. More Specific Exercise Selection
5. Less ROM for lower body
6. More Bilateral Work
7. Less Unilateral Work

Weeks 10-11: Absolute Speed Realization

- Shortest Ground Contact Time

- More Speed, Higher Velocity Based

- Less Variations

- Most Specific

- All Bi-Lateral Based Movements

- Least Amount of Volume

- Shortest ROM with Lower Body Movements

- Singles, Speed (Full ROM) for Upper Body

Keep it simple.