Here’s a sprinter specific 4 part circuit I have several of NFL, CFL, & collegiate GSP sponsored athletes hitting Eli Harvy, Julian Williams, Brandyn Bartlett, & Bryce Bartlett. Let’s talk briefly about each. Eli is performing a dead bug sprinter pullover using bottoms up kettlebells. Besides blasting the shoulder stabilizers, grip, lats, & triceps, these are a phenomenal core strengthening & spinal stabilization drill that has tremendous transfer to sprinting mechanics & athletics due to contralateral hip activation patterns (one leg in hip flexion & opposite in extension) similar to oblique slings.
Julian is performing half kneeling overhead presses using the hanging band technique & earthquake bar from bandbell (use code AHPBANDBELL to get 10% off). The combination of the oscillating kinetic energy combined with an unstable base does wonders for cleaning up form aberrations, misalignment, & energy leaks. Also notice how Julian is hitting 90 deg mechanics which is optimal not only for joint & tissue health but also for maximizing functional strength & size.
Brandyn is hitting an eccentric isometric reverse lunge/split squat with a single leg jump. This protocol is one of my favorites as it involves hip mobility, stability, balance, power, acceleration, deceleration, impact, & unilateral firing patterns. Make sure to focus on keeping the hips back with a slight hip hinge rather than staying overly upright (a common mistake made on lunges & split squats).
Bryce is hitting eccentric isometric sprinter ring pullups which not only crush the lats, arms, & core but address sprinting mechanics by emphasizing contralateral hip flexion & hip flexion with 90 deg joint angles.
As you’ve probably noticed most of these involve 90 deg joint angles & brief eccentric isometrics as I’ve found this to be the most effective training method in existence. Read more in my book MOVEMENT REDEFINED at website.
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Links for each exercise variation below.
Article on Pullovers at
Article on Hanging Band Technique
Article on jump training at
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