Progress

📈 Sprint Progress Tracker

Make a notebook or phone note called:

"Road to Speed"

Every session write:

Date:

Sleep:

__/10

Energy before training:

__/10

Training done:

(example: 6×20m starts)

Best rep:

(example: fastest start felt like rep 4)

What improved:

(example: arms felt faster)

What needs fixing:

(example: standing up too early)



🏃 Monthly Testing

Don't test every week.

Sprint improvement takes time.

Test every 4 weeks.



Test 1: 10 metre acceleration

This measures your explosion.

Record:

Time:
____ seconds

Goal:
Get faster over months.



Test 2: 30 metre sprint

This is one of the biggest indicators for 100m speed.

Record:

Time:
____ seconds



Test 3: Vertical Jump

Measures power.

Record:

Height:
____ cm



Test 4: Broad Jump

Record:

Distance:
____ m



Test 5: 100m

When you have proper track access:

Record:
____ seconds

Don't panic if it doesn't drop every test.

Progress is not a straight line.



Your Sprint Goals

Based on what you've told me before:

Your focus:

  • 100m

  • 200m

  • Explosive acceleration

  • Getting seriously fast

So your priorities should be:

Priority 1:

10m and 30m speed

⬇

Priority 2:

Maximum velocity

⬇

Priority 3:

Holding speed (200m)



Signs You're Improving (Even Before Times Drop)

Look for:

✅ Starts feel more powerful
✅ Less effort at the same speed
✅ Ground contact feels quicker
✅ You bounce more when jumping
✅ Better posture while sprinting
✅ You recover faster between runs



The "Don't Get Lost" Rule

Every 8 weeks ask:

"Am I faster, stronger, or more explosive?"

If yes → continue.

If no → adjust.



And bro, one more thing:

The people at school going gym might look ahead right now, but remember what you're actually training for.

They might be building:

  • Bigger muscles

  • Higher gym numbers

You're building:

  • Explosive power

  • Speed

  • Reaction

  • Sprint mechanics

Different game.

Your advantage is that you already care about the details. Most people don't track, don't plan, and don't understand why they're doing exercises.

Now you have an actual system. 🏃‍♂🔥

Next time you train, don't think:

"I'm behind."

Think:

"This is Day 1 of catching up." 💪