When I first started sprint training I constantly had the question of:
1. Is what I’m doing enough?
2. Why doesn’t sprint training feel hard, does that mean I’m not improving?
3. Do I need to change my workouts week to week?
To answer:
1. If you copy this workout, yes it’s enough
2. Sprint training trains the creatine - phosphagen system which means no acidity(burn or fatigue) but will be a different kind of tiring
3. No, changing workouts can actually slow progress, I like to keep it 95% identical week to week, to truly maximize the results before changing it
Or if you comment “I’m in” I’ll send you the invite to my online sprint group where I’ll coach you personally🙌🏼
Rotger Elite Performance
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Coach Jason Rotger MSc. Exercise science - certified strength coach, PT , and nutrition specialist
Swipe through if you want to see how I’ve added 5” to my vert in the last 3 months
And how you can too
Workout:
OC Hip/Glute Iso: 2x2x3sec each (not shown)
1a Power Clean: 4x1 @ 75-80%
1b Broad Box Jump: 4x3 - 12-16” box
2a Split Jerk: 4x1e @ 75-80%
2b Approach Box Jump or 1 step: 4x3
3a Split Lunge Iso: 3x15sec each HEAVY
3b Nordic: 3x1 maximal
Comment “I’m in” to join the online training team where I give you workouts and coach you through it weekly👇🏼
08/27/2026
3 ways to improve your start in the 40yd dash
1. Shoulder pressure directly over the hand (if you hand moves your going to fall, that’s ok)
- it should not be a comfortable position to chill in
2. Load the front leg
3. Impulse is imitated by BOTH legs, then finished with the front leg
- the back leg doesn’t do all of the work, but it gets the start rolling
Good luck to all of the PEAK 360 CrossFit athletes competing at World Fitness Project this weekend!
And getting APEX | ATHLETICISM IS THE SPORT™️ ready October 10th at tropical park🙌🏼
08/24/2026
1. Time your sprints using OVR Performance
2. Film yourself using a tripod
In order of importance, this is how I make training by yourself MUCH more enjoyable
08/24/2026
Another 1” PR on vert
12 weeks ago starting point was 28”
Today was 34.3”
Currently going through a 8 week cycle or true speed work, decreased weight training, and dropping sprint + jumps PRs weekly
The fatigue is gone! Let’s get fast and explosive for APEX | ATHLETICISM IS THE SPORT™️
Can’t wait to see the Rotger Elite Performance Group drop PRs in the coming weeks also🫡
08/21/2026
These workouts are straight from my online sprint group
If you’re tired of not seeing improvements in your sprint speed, comment “free”
I’ll send you a free 2 week sprint + weight training plan💪🏼
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