20 Week Sprint Training Program

SPRINTS TRAINING PLAN

Title: Sprints Training Plan - 20-Week Periodized Program

Description:

This is the complete 20-week sprint development program used with University of Illinois sprinters during the 2020-2021 indoor and outdoor seasons. Built on the same foundation that developed elite Big Ten and national-level athletes.

What You Get:

• The exact week-by-week periodized progression (General Prep through Peak)
• 9 training units per week: warm-up, dynamic flexibility, sprint mechanics, acceleration work, plyometrics, strength training, and mobility
• Specific rep schemes, distances, and recovery protocols for each microcycle
• Day-by-day training structure (Monday-Saturday)
• Framework tested and refined with University of Illinois elite athletes

The Program Includes:
✓ Acceleration mechanics development (10m-30m work)
✓ Maximum velocity training (wickets, sled work, speed endurance)
✓ Multi-jump progressions (Saturn, Venus/Mars, Gemini complexes)
✓ General strength blocks with periodized intensity
✓ Sport-specific plyometrics and throwing patterns
✓ Built-in recovery days and deload weeks

BONUS INCLUDED:
✓ Full Inventory Sheet - all circuits and warmups used in the program
✓ Wicket Spacing Guide - exact measurements and setup specifications

VIDEO DEMONSTRATIONS:
Most circuits and exercises are demonstrated on the Pirate Ship Athletics YouTube channel (@PirateShipAthletics).

Program Track Record:

This training foundation has developed world-class athletes including:

Jonathan Wells - Horizontal Jumps: 7x All-American | 2021 Big Ten Field Athlete of the Championships | Holds Illinois High Jump School Record (7'5"/2.26m) | Long Jump School Record (25'10.25"/7.88m) | NCAA Second Team All-American Long Jump (15th place NCAA Championships) | 2021 Big Ten Outdoor Long Jump Champion (25-2.5 ft) and High Jump Champion (7-2.5 ft) | First Big Ten athlete since 1985 to win both high jump and long jump at same championship meet

Jarvis Gotch - Long Jump: Personal Best 27-5.5" (8.37m) | Holds Texas Relays meet record (27-0.5") | World-leading marks across multiple seasons | Professional long jumper competing internationally

Who This Is For:

• Sprinters wanting to train like a Big Ten program
• Coaches building team training protocols
• Athletes looking for a proven, results-based program
• Programs seeking evidence-based speed development from a championship system

Format: PDF, one week per page, landscape layout for easy printing and field reference.