Reply To: 2022 Training Log

#11795
Fraser_9to5
Keymaster

GPP/SPP Transition Week 2 of 2

24 Oct

Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
Bike Tempo – 111,121,121,111 (level 5, 105rpm, 140W)
General Strength Circuit – 10 reps (3 mins 35)

25 Oct

Box Jumps – 3 x 5
Accels – 3 x 2 x 30m in ~4.4 secs
DB RLESS – 3 x 8 x 22.5kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 7 x 80kg
BB Hip Thrust – 3 x 7 x 105kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Ab Wheel – 3 x 10
B3 Russian Twists – 3 x 20

Great to do some accelerations beyond 20m and get a hand time. I was running similar for 30m in the summer and that translated to 12.6 hand timed 100m.

26 Oct

ILL – Missed the session

28 Oct

Around The Square – 3 x 4
CMJ – 5, best of 56cm
Broad Jumps – 5, best of 233cm
Hill Runs – 2 x 10 x 10m (90 secs / 3 mins)
BB Rows – 3 x 8 x 62.5kg
DB Incline Press – 3 x 9 x 22.5kg
Skull Crushers – 3 x 9 x 28.5kg
A1 BB OHP – 3 x 8 x 40kg
A2 Pull ups – 3 x 8 x 10kg
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Ab Wheel – 3 x 10
B3 Seated Twists – 3 x 20 x 1.25kg

The broad jump is a season’s best and the CMJ matches my SB. I’d like everything to trend upward as a sign that I’m on the right track. My last hill session for a while, good riddance! I know it’s useful for sprint mechanics but I love running on the track so much more, and the weather will only get worse so I’m glad to see the back of grass.

30 Oct

Plyometrics – 3 x 20m
3 Point Starts – 3 x 4 x 10m [60 secs]
Tempo Runs – 4 x 100m (14.8), 300m (46.3), 200m (30.3), 150m (22.3) [30 secs / 3 mins]
Back Squats – 8 x 90, 92.5, 95kg
Banded Rotator Cuff – 2 x 3 x 8
Bench Press – 3 x 8 x 70kg
Swiss Ball Hyperextensions – 3 x 8
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra Hold – 3 x 25 secs

I’m still carrying a bit of a cold so the session was a bit of a chore. Squats went up nicely, one of my biggest problems at University was “majoring in the minors” and putting far too much emphasis on how much I lifted in the gym. I finished with prone cobra after searching online for core exercises for sprinters.

Here’s one of my 30m runs from Tuesday