Reply To: 8 Week Sprint Program (Mar 2022)

#11506
Fraser_9to5
Keymaster

9 May

Runner’s Yoga
A1 Sprinter Situps – 3 x 8 x 20kg
A2 Bear Dogs w single arm move – 3 x 10
A3 Leg Lowers – 3 x 15

I took out some of the mobility exercises and put all the core together into a superset.

10 May

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Floor to Ceiling Jumps – 3 x 10
High Knee Running – 3 x 40 contacts

This was my deload, some simple plyos and then a speed endurance drill.

11 May

Around The Square – 3 x 4
Single Leg Bench Hops – 2 x 8
Depth Jumps – 3 x 5 x 45cm
Seated Box Jumps – 3 x 8

Depth jumps are quite intense but hopefully my CNS recovers for Sunday’s time trial.

13 May

Runner’s Yoga
A1 Sprinter Situps – 3 x 8 x 20kg
A2 Bear Dogs w single arm move – 3 x 10
A3 Leg Lowers – 3 x 15

15 May

Full warm up, plyos etc.
100m in 12.60
200m in 26.19

This was the weekend of the County Championships but I’d made other plans so I did a hand timed 100/200m at the local track instead. It’s hard to know how much to add on for reaction time because I’m not exactly pressing the timer on first movement. I would say 12.75 and 26.35 sound about right, though I’d like to think if I was racing other people I’d go faster.

I have another two weeks to maintain speed and hopefully there’s a local meet on 1st June.

Here’s my 100m