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.
HPL Track & Field Athlete Performance Program
The programs, guides, and digital content provided by Human Potential Labs LLC ("HPL") are intended for general fitness and educational purposes only. By purchasing, downloading, or using any HPL digital product, you acknowledge and agree to the following:
Not Medical Advice The information contained in this program is not intended to diagnose, treat, cure, or prevent any medical condition. Nothing in this content should be construed as medical advice. Consult your physician or a qualified healthcare provider before beginning any new exercise or nutrition program, particularly if you have a pre-existing health condition, injury, or concern.
Assumption of Risk Physical exercise carries inherent risk of injury. By participating in any program or following any guidance produced by HPL, you voluntarily assume all risk of injury or harm. HPL, its owner, employees, and affiliates are not responsible for any injury, illness, loss, or damage arising from the use of this content.
Parental Responsibility Programs designed for youth athletes (ages 10–17) require direct parental or guardian supervision at all times. The parent or guardian assumes full responsibility for assessing the physical readiness of the minor and for ensuring all exercises are performed safely and appropriately.
Individual Results Results vary based on individual effort, adherence, fitness level, age, and other factors outside HPL's control. No specific outcome is guaranteed.
No Warranty HPL digital products are provided "as is" without warranty of any kind, express or implied. HPL reserves the right to update or modify content at any time without notice.
Governing Law This disclaimer is governed by the laws of the State of Ohio. Any disputes arising from the use of HPL products shall be subject to the jurisdiction of the courts of Summit County, Ohio.
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