Track and field is a collection of disciplines that share a venue and a team score — but place radically different demands on the body. A 100-meter sprinter and a 3200-meter runner train for opposite ends of the energy system. A high jumper and a shot putter need completely different force profiles.
What every track and field athlete shares: the margin between good and great at the high school level is almost never event-specific. It's explosive strength. Reactive power. Hamstring resilience. The capacity to compete hard, recover fast, and do it again the next week.
This program was built for all of it.
The HPL Track & Field Athlete Performance Program is a 4-week, 4-days-per-week strength and power program for athletes ages 14–18 competing in any event on the track or in the field. It is designed to complement — not replace — your event-specific training and coaching.
What you'll build:
Explosive hip extension and triple extension mechanics — the force production pattern behind every sprint start, jump takeoff, and throwing rotation
Reactive ankle stiffness — ground contact efficiency that determines sprint speed and jump height
Single-leg power for the asymmetric demands of sprinting, hurdling, and jump events
Nordic hamstring curl protocol — the most evidence-supported hamstring injury prevention exercise available
Rotational power for throwers, hurdlers, and jumpers
Structural resilience to train hard, compete frequently, and stay healthy across a full season
Includes:
Event-group callouts for Sprinters/Hurdlers, Jumpers, Throwers, and Distance Runners — know your focus
Week 3 and Week 4 performance benchmarks (broad jump, single-leg broad jump, Nordic curl, power clean, vertical jump, lateral bound, rotational med ball throw)
Full coaching cue library applied throughout the program
Complete dynamic warm-up guide with sprint drill progression
Extended 7-group mobility guide — framed as performance work, not stretching
Full injury profile covering hamstring strain, patellar tendinopathy, Achilles, shin splints, IT band, rotator cuff, and growth plate stress
Nutrition and fueling guide including Female Athlete Triad, RED-S, and multi-event meet day fueling
Progress tracking sheet with all benchmark targets
Ohio-compliant Limitation of Liability disclaimer
The philosophy: the race is won in the weight room when nobody's watching.
$37 — one-time purchase, instant download, lifetime access.