Linear 3-Part Start Technique
How to do the Linear 3-Part Start Technique
- 1
This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
- 2
Place your right hand onto the line, and thing bring your nose close to your left knee.
- 3
Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
- 4
Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.
How to program the Linear 3-Part Start Technique
Sets and reps
As a compound movement, the Linear 3-Part Start Technique responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Linear 3-Part Start Technique is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Linear 3-Part Start Technique work?
The Linear 3-Part Start Technique primarily targets the Hamstrings. It also recruits the Calves, Quadriceps as supporting muscles.
What equipment do I need for the Linear 3-Part Start Technique?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Linear 3-Part Start Technique should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
