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100m
https://www.dropbox.com/s/vgt45kecigjc08x/seventh%20cycle-%20100m.docx?dl=0
200m
https://www.dropbox.com/s/9ln9w85pct4uj2t/seventh%20cycle-%20200m.docx?dl=0
110m Hurdles
https://www.dropbox.com/s/ubf0pnuizx8ys8l/seventh%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 month we build up strengh and power, that we are able to push out of the start block. In this sprintprogram its getting more intense .Blockstarts, working on the Sprintspeed and Temporuns are key to run fast. You also work with the Sled to build up power You do a lot of weightlifting and plyometrics to get bouncy. As a Sprinter you mostly working on strong hips. In this program you main lifts are double leg squats and Hip Thrust.

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