Reply To: 2022 Training Log

#11674
Fraser_9to5
Keymaster

Sprint Training – Winter

5 Sept

Drills (8) – 2 x 20m
Build Ups – 2 x 40m
MB Throws – 4 x 5 x 5kg
Tempo Runs – 2 x 6 x 100m [50 jog/50 walk] avg 16.2, 16.2 secs

The drills are your standard running drills like A Skip, B Skip. Medicine ball throws were overhead backwards, between legs forward, hip toss and a chest pass. Tempo runs on grass, quite firm ground and I would have maybe liked 16 flat.

6 Sept

Box Jumps – 3 x 5
Hills – 2 x 5 x 15m [walk back recovery]
DB RLESS – 3 x 8 x 15kg
SL Swiss Ball Curl – 3 x 8
RDL – 2 x 8 x 70kg
BB Hip Thrust – 3 x 8 x 70kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

I need to measure the workbench I jump onto but probably ~90cm. The hills were good, I did this at 7am before work and it’s very peaceful. Never done a single leg swiss ball curl before, the top of my left calf wasn’t enjoying it. I had to cut the RDL short as my right hamstring didn’t like that.

7 Sept

Hip Mobility (AH)
Drills (8) – 2 x 20m
Build Ups – 2 x 40m
Tempo Runs – 2 x 5 x 100m [50 jog/50 walk] avg 16.2, 16.0 secs

AH stands for Adonis Harrison, an Instagram coach I follow. He posted a hip mobility and ankle strength series which I copied down and went through.

8 Sept

BB Rows – 3 x 8 x 20kg
BB OHP – 3 x 8 x 20kg
Plate Raises – 3 x 8 x 5kg

While I could have done the intended hill runs today, there’s a harder session on the Saturday that I wanted to be fresh for. As I’m still wrapping up a pull up program I kept the weights extremely light, effectively only practicing the bar path.

10 Sept

Plyometrics – 3 x 20m
3 Point Starts – 2 x 5 x 10m [45 secs]
Tempo Runs – 4x100m, 3x100m, 4x100m [30 secs / 2.5 mins] avg 16.0
Bench Press – 3 x 8 x 40kg
Back Squats – 3 x 8 x 80kg
Rotator Cuff (2 directions) – 3 x 8
Rev Hyper Extension (Swiss ball) – 3 x 8

Great session, very fresh. I was on an athletics track so the tempo runs were a touch faster, nice to do some 3 point starts already. Again upper body weights kept light, squats close to max effort with 60 secs rest. Doing reverse hyper extensions with a swiss ball is a game changer, I can’t believe I didn’t think of that. I put the ball on an exercise bench and hold onto my squat rack.

Overall a great first week, I’ll need to trim some of the exercises to squeeze it in during lunch breaks or before work but I’d love to do that more consistently.