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100m
https://www.dropbox.com/s/73yanh8sd7v020w/fifth%20cycle-%20100m.docx?dl=0
200m
https://www.dropbox.com/s/3wminuo99c25kge/fifth%20cycle-%20200m.docx?dl=0
110m Hurdles
https://www.dropbox.com/s/rv92lc4ndsa9qk5/fifth%20cycle-%20110m%20Hurdles.docx?dl=0
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As a Sprinter and Hurdler its super important to have a effective sprint and hurdleprogram. In the last 12 weeks we build up strengh and power, that we are able to push out of the start block. In this sprintprogram its getting more intense because you put your spikes on the first time. Blockstarts, working on the Sprintspeed and Temporuns are key to run fast. You still do a lot of jumps and runs on the gras, a good combination of running on the track and running on the gras helps the body to stay healthy th whole track and field season

▬ audio ▬▬▬▬▬▬▬▬▬▬▬▬
Infraction - No Copyright Music
https://www.youtube.com/channel/UCkRrhwhJ2Ia_ZlkTQ4XFWJA
Mokka - No Copyright Music
https://www.youtube.com/channel/UC2B3I6UesKFyI5E2B0QisOw