Reply To: Full Winter Sprint Program (Sept 2022)


    SPP Week 6 of 8

    5 Dec

    Box Jumps – 3 x 5
    MB Throws – 2 x 5
    Back Squat – 5 x 60,70,80,90,100kg
    Bench Press -3 x 5 x 85kg
    A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs
    Sprinter Sit Ups – 3 x 8 x 20kg

    Foot injury so no sprinting, also been reading up on velocity training so filmed myself lifting 60-100kg for reps in order to go frame by frame and establish speed.

    6 Dec

    Bike Tempo – 111,321,321,111 (level 5, 100rpm, 135W)
    Hip Mobility (AH)
    GS Circuit – 2 x 18 reps in 6:10, 7:35

    The circuit includes decline push ups and when I get stuck on those the clock just runs and runs.

    7 Dec

    Foot prehab work
    Massage Gun – Calf & Glutes 90 secs

    I had a look at Vert Code Elite as he had some really good foot training protocols. I lifted an exercise called wide foot / short foot and will do that 3x/week. I also want to step up my recovery measures in the form of regular soft tissue therapy on my trouble spots.

    8 Dec

    Around The Square – 3 x 4
    MB Throws – 4 x 5
    Broad Jumps – 5, best of 236cm
    High Knees – 3 x 60 per leg (60 secs rest)
    Bench Press – 3 x 5 x 80kg
    Back Squat – 5 x 90,95,100,105kg
    Sprinter Sit Ups – 3 x 8 x 20kg

    Further explorations into bar speed in the back squat. I still can’t sprint but I introduced high knees, which sucked as always.

    10 Dec

    Triple Broad Jump – 7.10m (wet track)
    Blocks – 10,20,30,40m
    4 x 60m (36m IL) in ?, 7.95,7.91,8.02 secs
    Tempo Runs – 300m, 200m (45.3, 30.6)
    Bench Press – 3 x 5 x 85kg
    Back Squat – 3 x 5 x 100kg
    A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs
    Stomach Vacuums – 8 x 8 secs

    I misread the text, it was a standing triple jump I was meant to be tracking over time. The broad jump wasn’t 100% as the track was slippery in my trainers. I read online about my foot injury and it said sprinting should be fine, which it was. It must be something to do with the spikes hugging the arch of the foot. I was a little rusty but pleased to stay under 8 seconds on average. I put in stomach vacuums as it helped with stability in the bottom of the squat and that’s something I’ve noticed is lacking from all my bar speed footage.

    Here’s some of my bar speed training