Reply To: 8 Week Sprint Program (Mar 2022)

#11341
Fraser_9to5
Keymaster

4 Apr

Mobility & Core

5 Apr

A1 TKE Squat – 2 x 15
A2 Glute/HS Activation – 2 x 8 x 5 secs
Alternating Ankle Hops – 2 x 40 secs
Standing Vert – 2 x 6
Oscillating Squat – 3 x 12 x 40kg
DB RLESS ISO – 3 x 4 x 20kg
B1 – Reverse Plank – 3 x 25 secs
B2 – SL Calf Raise – 3 x 15

7 Apr

A1 TKE Squat – 2 x 15
A2 Glute/HS Activation – 2 x 8 x 5 secs
Alternating Ankle Hops – 2 x 40 secs
Standing Vert – 2 x 6
Oscillating Squat – 3 x 12 x 40kg
DB RLESS ISO – 3 x 4 x 20kg
B1 – Reverse Plank – 3 x 25 secs
B2 – SL Calf Raise – 3 x 15

The RLESS is the hardest part of the session but this was the easiest of the four times I’ve done it.

8 Apr

Mobility & Core

10 Apr

Trek (plyometrics) – 2 x 20m
Accelerations
2 x 20m in ~3.3 secs
2 x 25m in ~3.9 secs
2 x 30m in ~4.45 secs
Sprints
3, 2 x 80m [27.5m IL] (5 mins / 8 mins)
10.47, 10.31, 10.31
10.19, 10.41

Good session, slight tailwind but I felt a lot sharper than last week. I had a tight left adductor and on the final rep I needed to ease off because I could feel my right hamstring. Neither would be considered a strain but I’m happy to check my ego and run everything 95% from now on instead of chasing times.

I skipped the last rep because otherwise I’d be late for work, but given my hamstring I would have stopped anyway. Using an online timer last week’s runs equated to 13.1 for 100m and this week would be 12.8, so I’m moving in the right direction. Anything under 12.50 would be enough for me.