Reply To: 8 Week Sprint Program (Mar 2022)

#11435
Fraser_9to5
Keymaster

11 April

Yoga for Athletes – 35 mins

I did want to do the Jumper’s Yoga from Vert Code Elite but I can’t find the link, so I found something on YouTube

12 April

Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Hex DL/RDL Combo – 3 x 4 x 100kg
DB Oscillating RLESS – 3 x 8 x 10kg
Achilles Combo – 2 x 35 secs, 7 reps

After feeling my adductor on Sunday I threw in some cossack squats today. The DL/RDL combo is just a concentric deadlift and eccentric RDL. The achilles combo is a single leg hop at 60% intensity for the given time, then 2 up 1 down calf lowers.

13 April

Core – 3 supersets

This was meant to be right after the yoga but I’m happy to give it its own day.

14 April

Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Hex DL/RDL Combo – 3 x 4 x 100kg
DB Oscillating RLESS – 3 x 8 x 10kg
Achilles Combo – 2 x 35 secs, 7 reps

15 April

Yoga for Athletes – 35 mins

17 April

Trek (plyometrics) – 2 x 20m
Accelerations
3 x 20m in ~3.4 secs
2 x 30m in ~4.5 secs
Sprints
3 x 150m EFM (10 mins) ??, ??, 12.8 secs

EFM here is Easy-Fast-Maintain, 50 metres of each. That means a submax acceleration then full effort from 50-100m before maintaining the speed rather than pushing in the final 50m. I failed to start and stop my timer correctly not once but twice, and only got a time for my third run.

The times are for the flying 100m but are not a true flying time. At Uni my best was around 10.7-10.8 when I was running 11.8, which left me a little concerned about what that means when I manage 12.8. I didn’t feel like I was fading but I don’t have that strong winter training base so it’s no real surprise. It’s only 7.8 m/s though was also into a headwind. At the moment I’m not confident about signing up for the county championships on the 14th and I’ve already made other plans that day.