Training Log — Speed
Training Log — Speed
Living journal for the 8-week speed block. Track sprint times, jump heights, , and — critically — how fresh you felt before the session. Speed is a quality; freshness is not optional.
How to Use This Log
- Log every sprint rep with distance, time, and .
- Log every jump with type and result.
- Log plyometric ground contacts (total for the session).
- Rate your freshness before training — this is the single most predictive field.
- Weekly reflection every Sunday. Testing weeks 1 and 8.
Progression Reminders
- Speed before strength. Same day → sprint first.
- Full recovery between reps. 90 sec minimum, 3–5 min for max velocity.
- Stop when speed drops. If a rep feels slow, end the set.
- Two speed sessions per week, max.
- Never sprint on sore hamstrings.
Sprint Time Benchmarks
For context — these are general high-school athlete ranges. Individual athletes vary widely.
| Distance | Beginner | Intermediate | Advanced |
|---|---|---|---|
| 10m | 2.0–2.2s | 1.85–2.0s | 1.75–1.85s |
| 30m | 4.5–5.0s | 4.2–4.5s | 4.0–4.2s |
| Flying 30m | 3.8–4.2s | 3.5–3.8s | 3.3–3.5s |
| Vertical Jump | 16–20” | 20–24” | 24–30”+ |
| Broad Jump | 5’0”–6’0” | 6’0”–7’6” | 7’6”–9’0”+ |
Track your own trend, not absolute numbers.
Daily Entry Template
Date: ______________________
Session: [ ] Speed A + Plyo [ ] Strength A [ ] Speed B + Plyo [ ] Strength B [ ] Test Day [ ] Rest
Freshness (1–10): ______
Sprint Work
| Distance | Reps | Best Time | Avg RPE |
|---|---|---|---|
Plyometrics
Type: ______________________ Contacts: ______ Best Result: ______
Strength Work
Lift: ______________________ Weight: ______ Sets x Reps: ______
Notes
Weekly Reflection (Every Sunday)
Week of: ______________________
Sessions completed: ______ / 4
1. Any sprint this week?
2. Average freshness before speed sessions:
3. Hamstring or calf tightness? [ ] None [ ] Mild [ ] Concerning
4. Plyometric contacts this week (total):
5. One adjustment for next week:
Test Day (Weeks 1 and 8)
Date: ______________________
Conditions: Weather ____________ Surface ____________ Shoes ____________ Time of day ____________
| Test | Result | Notes |
|---|---|---|
| 10m sprint | ||
| 30m sprint | ||
| Flying 30m | ||
| Vertical jump | ||
| Broad jump | ||
| 5-10-5 shuttle |
8-week change:
| Test | Week 1 | Week 8 | Change |
|---|---|---|---|
| 10m | |||
| 30m | |||
| Flying 30m | |||
| Vertical | |||
| Broad |
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- Speed Program README
- Speed (concept)
- Power (concept)
- (concept)
- (concept)