Elite Sprint S&C Training Plan – 7 Mesocycles (Dec–Apr

This high-performance strength and conditioning training plan was developed for a provincial sprinting team in Liaoning and spans 7 mesocycles from early December to the end of April. Designed specifically for short sprints (100m–200m), the program integrates progressive overload, maximal strength, power development, and peaking strategies.

🏋️♂️ Proven Performance Gains:

Out of 20 athletes, 16 improved their personal bests, including:

• Chang Ji – 100m: 10.45 → 10.27

• Sun – 200m: 20.85 → 20.54

📅 Structured Periodization:

• 7 progressive mesocycles

• Strength, power, and peaking integration

• Weekly focus breakdowns and adaptations

📂 What You Receive:

• Full downloadable plan (Excel or PDF)

• Clear mesocycle structure & training goals

• Example workouts + team pictures

• Usable templates for your athletes or team

🎯 Who It’s For:

• Sprint coaches

• Elite or developing sprinters

• S&C professionals in track & field