Reply To: Full Winter Sprint Program (Sept 2022)

#11955
Fraser_9to5
Keymaster

    GPP Week 1 of 3

    26 Sept

    Exercise Bike Tempo – 2 x 9 x 45 on/15off, 100rpm, 120W

    This is less challenging than grass runs but a really good option when the weather is poor, which it will be for a lot of autumn & winter.

    27 Sept

    Box Jumps – 3 x 5
    Hills – 2 x 5 x 20m [walk back recovery]
    DB RLESS – 3 x 8 x 20kg
    SL Swiss Ball Curl – 3 x 8
    RDL – 3 x 8 x 80kg
    BB Hip Thrust – 3 x 8 x 90kg
    A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs

    Bumping all three lower body weights was a mistake and this was quite tough.

    28 Sept

    Hip Mobility (AH)
    Exercise Bike Tempo – 2 x 5 x 45 on/15 off 100rpm, 120W (level 4 of 32)
    General Strength Circuit – 15 reps

    I tried level 5 and my thighs said no so it seems like my first choice was spot on. This is probably the session I’ll do on the bike going forward as it’s the easier of the two and otherwise I’m using up every spare moment of free time to gym.

    1 Oct

    BB Rows – 3 x 8 x 45kg
    BB OHP – 8,8,7 x 40kg
    DB Incline Press – 8,8,6 x 20kg
    Plate Raises – 3 x 8 x 7.5kg

    This was right after a maximum pullup attempt (25 reps) and my upper body was toast. I didn’t do hill reps as I have a session the next day but I wanted to do upper body with a more respectable weight.

    2 Oct

    Plyometrics – 3 x 20m
    3 Point Starts – 2 x 5 x 10m [60 secs]
    Tempo Runs – 5,4 x 100m, 250m [30 secs / 2.5 mins] avg 15.5, 15.2, 250m in 38.2
    DB RLESS – 3 x 8 x 20kg
    SL Swiss Ball Curl – 3 x 8
    SLRDL – 3 x 8 x 40kg
    BB Hip Thrust – 3 x 8 x 90kg
    A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs

    I was much happier with my tempo runs and not even as out of breath as usual. I was aiming for 40 seconds in the 250m which is 16 secs per 100m but I held my speed really well. RDL tires my back so I switched to single leg with a barbell.

    I’m shifting my sessions as of next week because I have a compulsory office day which will fall on Thursdays.