EVAD
EVAD for track & field

Your event decides
what you lift.

Sixteen events sit behind the Track tile, and picking 100m gets you a different block than picking javelin. EVAD builds the power base your event runs on — heavy explosive lower body, Olympic pulls or jump variants, triple extension — then adds what the event actually asks for. And it keeps the thing most sprint programs cut first: pressing and pulling, every week.

GET EVAD ON THE APP STORE → SEE A REAL SESSION
BUILT ON YOUR EVENT UPPER BODY EVERY WEEK LIGHTER NEAR MEETS
An EVAD training day: today's gym session is a full upper day, with Max Velocity Mechanics up next tomorrow
The rules EVAD follows

What it builds — and what it will not cut.

NEVER

A legs-only sprint program

Sprinting is a whole-body action driven by arm swing, and pressing and pulling hold posture and shoulder position at top speed. EVAD's track rules keep horizontal and vertical pressing and pulling in a sprinter's and a jumper's week — compact work beside the lower-body priority, never instead of it.

BUILDS

The event's power base

Squat and hinge loaded heavy and moved fast, Olympic pulls or jump variants, and the triple extension every event shares: out of the blocks, off the board, across the ring.

BUILDS

Sprints, jumps, throws — separately

Sprinters and jumpers get max strength plus reactive plyometrics, written for contact quality rather than rep count. Throwers keep the same base and add rotational and overhead power.

PROTECTS

Hamstrings and Achilles

Those two are named in EVAD's track rules, so the block is written around them — eccentric hamstring work, calf and Achilles loading that climbs instead of appearing all at once, and no heavy plyometric volume stacked on a hard speed day. That is load management. Nobody can promise you a clean season, and EVAD doesn't.

ACCOUNTS FOR

Meets and hard speed days

Gym volume comes down near a meet and beside a hard speed day — both, not just the meet. Your practices and your meet dates go into the calendar first, and the lifting is written around them rather than over them.

ADAPTS

A session that took more than it should

Say how practice actually went and the next lift is re-offered smaller. You see exactly what came out before you accept it.

A day from a real block

What one lift looks like.

A long jumper five weeks out from the conference meet, lifting three days a week around four track sessions.

WEEK 7 · DAY 2 — MAX STRENGTH + REACTIVE

Power Base & Upper Support

5 WEEKS TO CONFERENCE · 48 MIN · GYM
A Ankle, Hip & Hamstring PrepPogo hops, banded hip series, leg swings 8 MIN
B Hang CleanFinish the extension, catch tall, full reset each rep 5 × 2 @ 80%
C Back SquatHeavy triples — end the set when the bar slows down 4 × 3 @ 85%
D Depth Jump to StickMinimum ground contact, hold the landing, step down 4 × 4
E Incline Bench PressThe press a jumper's program usually deletes 3 × 6
F Weighted Pull-UpPulling that holds shoulder position at top speed 3 × 5
G Single-Leg Romanian DeadliftEccentric hamstring work — slow down, don't chase weight 3 × 8/LEG
Representative session — your block is generated from your event, the marks you entered, your schedule and your equipment, and it adapts when practice runs hot.
Why it fits

The weight room's job changes as the meets stack up.

In December the gym carries the block: max strength is cheap to build when nothing is being raced. By April the same session is a tax on the day you actually compete. EVAD writes those as different blocks instead of one routine you run all year — a general-strength base through the winter, work that turns into speed once the season opens, and a meet week that gets the gym out of the way.

Setup asks what you have to train on, and the answer changes the plan. Confirm a track, starting blocks, hurdles or a sled and EVAD puts sprint work on the surface you actually have, for the days your coach is not already running one. Leave them out and it builds the same power base with what is in your gym. It asks who programs your training too, so the lifting lands around your coach's sessions rather than on top of them.

"I don't touch your coach's practice. I make sure you show up to it stronger." — COACH EVAD

Start

Build your block.

A few minutes of setup — your event, your marks, your practice schedule, the meet you are pointing at. Every answer is editable before you build, and the account comes last.

GET EVAD ON THE APP STORE →

Cross country in the fall too? See every sport EVAD programs →