SportSprinter's Build
A 50-minute advanced session for building sprint speed. Power cleans at five sets of five train triple extension, Romanian deadlifts and hip thrusts strengthen the hamstrings and glutes that produce top speed, box jumps add reactive power, and high knees plus butt kicks finish.
Sprinter's Build at a glance
- Level
- Advanced
- Duration
- 50 minutes
- Exercises
- 6
- Estimated burn
- ~550 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Glutes, Hamstrings, Quads, Core, Calves
- Category
- Sport
- Made for
- Everyone
- Price
- Free
6 exercises in Sprinter's Build
- 5 × 5
- 4 × 8
- 3Box Jump4 × 8
- 4Barbell Hip Thrust4 × 10
- 5High Knees4 × 30s
- 6Butt Kicks4 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Sprinter's Build
Power cleans first while the nervous system is fresh, with three minutes of rest between sets. Hamstrings do most of the work in a sprint — never skip the Romanian deadlifts. Schedule this away from track sessions rather than stacking them on the same day.
Sprinter's Build — questions
How long does Sprinter's Build take?
About 50 minutes from the first set to the last. The session contains 6 exercises and burns roughly 550 kcal for an average trainee.
What equipment do you need for Sprinter's Build?
Barbell and plates. The session is built around Power Clean, Barbell Romanian Deadlift, Box Jump and more, and every exercise comes with a demo video in the GymiaFit app.
Is Sprinter's Build suitable for beginners?
Sprinter's Build is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Sprinter's Build work?
Glutes, Hamstrings, Quads, Core, Calves. 6 exercises, starting with Power Clean, Barbell Romanian Deadlift, Box Jump.
Is Sprinter's Build free?
Yes. Sprinter's Build is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Sprinter's Build into the GymiaFit app — free, no account tricks, no paywall.
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