What type of exercise program should sprinters/ hurdlers do in the winter?

After completing the fall training cycle (September-November) which consisted of a potpouri of activities, the winter training cycle (December-February) starts to become specialized. The tempo runs that were done in the fall now become faster and the recovery time will get shorter. The volume of the speed and speed endurance workouts will reduce to roughly one-quarter of what was completed during the fall workouts, and the intensity will be greater, but so will the rest. Even the road runs start to get faster due to improved conditioning. The time spent in the weight room is less due to reuction in resistance training frequency to only twice per week, and the repetitions begin to get lower while the weight loads begin to get heavier. Plyometrics are done after every lifting session, but the volume will be lower and the intensity higher than during the fall. The medicine ball and multi throw exercises are still done weekly, but the repetitions are one-third lower (from 15 repetitions down to 10 for example). More time is spent working on your craft (block starts, hurdle drills, hurdling, and sprinting form) in the winter than the general conditioning that was done in the fall.