Reply To: 8 Week Sprint Program (Mar 2022)

#11480
Fraser_9to5
Keymaster

25 April

Runner’s Yoga
Core – 3 supersets

Here’s the yoga, it’s under 10 minutes but really opens up the hips

26 April

Overhead Plate Squat – 2 x 6 x 20kg
Weighted Jump to High Pull – 4 x 4 x 30kg
Velocity Squat – 4 x 4 x 70kg
Achilles Combo – 2 x 35 secs, 7 reps

For the velocity squat the aim was a 0.5 second concentric. It’s a 1-2 second eccentric then a 1 second pause. It’s meant to be about 60% of your 1RM and I felt like 70kg was the right intensity.

28 April

Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Weighted Jump to High Pull – 4 x 4 x 30kg
Velocity Squat – 4 x 4 x 70kg
Achilles Combo – 2 x 35 secs, 7 reps

I forgot my Cossacks and my adductors let me know about it so I put them back in.

29/30 April

Runner’s Yoga
Core – 3 supersets

I had a really busy Friday and only squeezed in some core, then I did the yoga and other core on the Saturday morning.

1 May

Trek (plyometrics) – 2 x 20m
Accelerations
2 x 20m, 1 x 30m, 1 x 40m in ~3.3, 4.5, 5.6 secs
Sprints
4 x 120m EFM (10 mins) timed flying 80m in 9.53, 10.00, 9.66, 9.78

As explained earlier in the log, EFM is Easy-Fast-Maintain and the 120m is broken up into 40m sections. I timed the final 80m and it’s roughly where I’d expect to be (averaging 1.2 secs per 10m). My top speed is closer to 1.1 secs but I can’t expect to hold that with no real speed endurance training. While accelerating for the second run I felt my right hamstring tighten up so that was 90-95%. I had my massage stick with me so I used that prior to the 3rd and 4th runs. I can probably go sub 13 seconds for 100m but not as close to 12 seconds as I’d like. I’m not running the County Champs so I’ll find an open meeting near me in May/early June and sign up.

Here’s the velocity squats.