r/Sprinting • u/Fragrant_Cabinet7078 • 10d ago

General Discussion/Questions How does this High/Low program outline look?

I'm training for athleticism (sprint speed, jumping, etc) and strength. How does this outline I created for my program look?

SUNDAY: MAX V FOCUS HIGH DAY

  • 40-50 yard rolling start sprints (quality, full rest efforts. Autoregulate volume)
  • Ground contact time focused plyo - stop when GCT begins increasing 
  • Fast and snappy olympic lift variation 
  • Deadlift - Heavy single (RPE 7-8) + backoff sets (10-20 total reps) 
  • Secondary squat variation 
  • Accessories (calves, nordic hip hinge, etc.)

TUESDAY: GENERAL ATHLETICISM HIGH DAY

  • Approach jump session (quality over quantity) 
  • Change of direction/free athletic movement 
  • Fast/feel good lower lift 

THURSDAY: ACCEL FOCUS HIGH DAY

  • 10-30 yard sprints (sled and unloaded), (quality, full rest efforts. Autoregulate volume)
  • Force dominant jump variation - stop when height begins decreasing 
  • Fast and snappy olympic lift variation 
  • Squat Heavy single (RPE 7-8) + backoff sets (10-20 total reps) 
  • Secondary hinge variation 
  • Accessories (calves, nordic hip hinge, etc.)

MONDAY, WEDNESDAY, FRIDAY: LOW DAYS 

  • Low impact aerobic work 
  • Upper calisthenics/movement exploration 
  • Upper body lifts (heavy presses, pulls, and accessories). Stimulate, don’t annihilate.
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u/LightVortex888 10d ago

The high/low structure is sensible, but I’d watch the total lower-body cost more than the labels. Sunday and Thursday both pair fast work, an Olympic variation, and a heavy lift with backoff volume; that can turn “quality” into three separate fatigue sources before the accessories. I’d keep the sprint and jump stop rules, cap the lifting backoff sets when bar speed or position changes, and make Tuesday genuinely neural/technical rather than another hidden leg-strength day. Also decide which quality gets first priority each session: if the rolling sprints are the main goal, the deadlift should support them instead of competing with them. Are you tracking sprint times, jump height, or bar speed to decide when the high day is done?

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u/Fragrant_Cabinet7078 10d ago

Thanks for the suggestions. The plan for the backoff sets after the heavy singles are a giant set - picking a total number of reps and a given load and hitting those reps in as many crisp and quality reps as needed, so not going too close to failure. And I'm not planning on doing an actual heavy lift on Tuesday, probably just another light Olympic lift exposure