Swiffers Sprint Speed Strong Core Training

Winning Team

Day 1: Lower Body Strength

  1. Back Squats:
    • 4 sets x 6-8 reps
    • Rest: 2-3 minutes between sets
  2. Deadlifts (or RDLs for more hamstring emphasis):
    • 3 sets x 6-8 reps
    • Rest: 2-3 minutes between sets
  3. Walking Lunges:
    • 3 sets x 10-12 steps per leg
    • Rest: 1-2 minutes between sets
  4. Box Jumps (Plyometrics):
    • 3 sets x 8-10 jumps
    • Rest: 2-3 minutes between sets

Day 2: Upper Body, Core, and Abs

  1. Push-Ups or Bench Press (depending on age and experience):
    • 4 sets x 8-10 reps
    • Rest: 2-3 minutes between sets
  2. Pull-Ups or Lat Pulldowns (age-dependent):
    • 3 sets x 6-8 reps
    • Rest: 2-3 minutes between sets
  3. Medicine Ball Throws:
    • Overhead throws: 3 sets x 8-10 throws
    • Chest passes: 3 sets x 8-10 throws
    • Rest: 1-2 minutes between sets
  4. Planks:
    • 3 sets x 30-45 seconds
    • Rest: 1-2 minutes between sets
  5. Abdominal Exercises (e.g., Leg Raises, Russian Twists, or Bicycle Crunches):
    • 3 sets x 15-20 reps
    • Rest: 1-2 minutes between sets

Day 3: Hill Sprints

  1. Hill Sprints:
    • 6-8 sprints of 20-30 meters (focus on sprinting uphill)
    • Rest: Walk down the hill for recovery (2-3 minutes between sprints)

Day 4: Lower Body Strength & Power

  1. Front Squats:
    • 4 sets x 6-8 reps
    • Rest: 2-3 minutes between sets
  2. Power Cleans (age-appropriate, with proper technique):
    • 3 sets x 4-6 reps
    • Rest: 2-3 minutes between sets
  3. Step-Ups:
    • 3 sets x 10-12 reps per leg
    • Rest: 1-2 minutes between sets
  4. Resisted Sprints (using resistance bands):
    • 4 sets of 20-30 meters
    • Rest: 3-4 minutes between sets

Day 5: Speed and Agility Training

This day is dedicated to sprint-specific drills, agility work, form training, and any additional ab exercises you prefer. You can include exercises like planks, Russian twists, or bicycle crunches to target the core and abs during this day.

Including ab exercises in your training program can help improve core strength and stability, which are essential for sprinting and overall athletic performance.