The Sprinter
You live in the first three seconds — the launch, the drive, the top-end. Your body is a spring, and the win comes from putting maximum force into the ground, fast. Train the posterior chain and core that turn power into speed.
Your priority muscles
Out of the 13 muscle groups on the map, these are the ones the sprinter wins or loses with. Click any of them for the full breakdown — what it does, how to build it, and the exercises that target it.
What the 12-week program trains
Explosive posterior chain + bracing core for top-end speed. 4 sessions a week across 12 weeks, periodized in three phases with built-in deloads.
Foundation
Movement quality + base volume
Build
Progressive overload, heavier work
Peak
Intensity up, sport-specific power
Week 1 is free. See it before you buy it.
Preview the full first week of the The Sprinter program — every exercise, set, rep and form cue — then decide if the other eleven are worth $49.
Free tools for the Sprinter
Every calculator on the site that actually applies to this archetype — no signup, no paywall.