Sprint Training Leg Workout Plan
Intermediate sprint-prep lower-body plan: hinge and hip extension power, unilateral control, and knee-drive step-ups. Builds posterior-chain strength, elastic stiffness, and sprint-specific mechanics. 45–60 minutes.
Routines
Day 1 — Posterior Chain Power
Hinge strength and hip extension focus with knee-drive step-ups to support acceleration.
Intermediate
43 mins
125 Kcal
Day 2 — Squat Strength & Unilateral Balance
Squat pattern for force, then single-leg progression and step-ups for stability and sprint carryover.
Intermediate
39 mins
123 Kcal
Day 3 — Acceleration Finishers
Hinge and thrust top-up with mixed knee-drive step-ups to groove sprint mechanics under fatigue.
Intermediate
38 mins
107 Kcal
