Track & Strength: 4 week plan

(1 customer review)


This training plan requires dedication and strong willpower. The main relevance is given to the development of a strong and functional structure. A lot of attention is given to all biomechanical patterns involved in sprinting and hurdling.

It is based on more than a decade of experience in professional training and the influences received from the proximity of multiple Olympic medal-winning coaches encountered during the last decade across Europe, Asia and America.

The plan is designed to support the technical and biological development of the athlete. It is indicated for all athletes involved in studying or demanding work duties struggling to find time to train given the flexibility of the schedule. It includes track and strength sessions.

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Program duration:
The program duration is 4 weeks.

Program delivery and methods:
Programs will be shared confidentially through Final Surge for easy editing and fluent exchange of information in between athlete and coach. The athlete is required to fill in the program with training results and personal notes (timings, weights lifted, RPE, mood, etc.)

Additional monitoring:
Thanks to Polar technologies and Polar Flow platform highly detailed training report can be additionally shared to have a more in-depth valuation of the load for each session and improvements along with the program. It is necessary to possess a Polar sensor and activate a Polar Flow account. Here is an example of a training report.

Training programs are highly personal. Sharing and reselling to third parties is strictly prohibited.

Feel free to email any additional question to

1 review for Track & Strength: 4 week plan

  1. Abdulaziz Qarainais

    I found all what I wanted with this program, I tried doing that with Coach Alessandro in 2017 and I ended it with a big PB, now we are doing it for more than 5 months and we just got an amazing indoor PB.
    The best things are:
    1- Program suits you 100% with your weakness and your skills.
    2- Putting the sessions flexible with equipments you have in track and gym, and reschedule with the holidays and urgent changes.
    3- Putting everything clear with videos if you don’t understand the exercise.
    4- Always caring about your opinion and the athlete mental state.

    • Alessandro Vigo

      Thanks Aziz, your attitude is the key. The program simply helps you follow the path… Let’s go for a great outdoor season!

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