Reply To: Full Winter Sprint Program (Sept 2022)

January 4, 2023 at 7:12 pm #11985
Fraser_9to5
Keymaster

    Pre Comp Week 2 of 2

    31 Dec

    Box Jumps – 3 x 5
    MB Throws – 2 x 5
    Blocks – 20,30,40,50m
    4 x 70m in ~9.00 secs
    Back Squat – 3 x 5 x 95kg
    Bench Press -3 x 5 x 80kg
    SL calf raise – 2 x 8 x 30kg
    A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs
    Stomach Vacuums – 8 x 8 secs

    1 Jan 2023

    Bike Tempo – 2 x 6 x 45 secs (level 5, 100rpm, 140W)
    Hip Mobility (AH)
    Drills – ABAB x 2
    A1 Pull ups – 2 x 10
    A2 Dips – 2 x 20
    A3 L-Sit Hold – 2 x 15 secs

    2 Jan

    Around The Square – 3 x 4
    CMJ – 3, best of 58cm
    Broad Jump – 4, best of 239cm
    MB Throws – 4 x 5
    Accels – 2 x 30m, 2 x 40m
    4 x 70m (40m IL) – 9.30, 9.22, 9.02 & a first 40m in 5.57
    Bench Press – 3 x 5 x 87.5kg
    Back Squat – 3 x 5 x 107.5kg
    Sprinter Sit Ups – 3 x 9 x 20kg

    I was surprised to run a similar time to last week but then I focused more on the acceleration and managed 9.0. I also timed the first 40m of the final run to confirm I’m at least accelerating maximally (I am). That means I am still accelerating at 40m because when I hold my speed I only run 9.20. I used an audio recording to start myself and then used video footage to work out how fast I am to 30m. The answer is about 4.70 secs, or ~0.25 seconds slower than my hand times. With a decent reaction I could probably call that 0.20 secs as a conversion, meaning my fastest 60m of 7.80 is around 8 flat. This was from a 3 point so it’s possible I’m a bit faster out the blocks, I’ll leave that video for another day.

    3 Jan

    Bike Tempo – 111,212,212,111 (level 5, 100rpm, 140W)
    Hip Mobility (AH) – 1 set
    Drills – ABAB x 2

    I was meant to do the circuits in the evening but life got in the way.

    4 Jan

    Hops: Left, Right, 3L3R – 3 x 30m (12 hops to cover 30m)
    Blocks – 20,30,40,50m
    2 x 60m in 7.65 secs (strong tailwind)
    300m, 200m in 45.8, 30.3 secs
    Bench Press – 3 x 5 x 87.5kg
    Back Squat – 3 x 5 x 107.5kg
    A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs
    Prone Cobra – 3 x 25 secs

    I don’t know how much the wind helped me, I want to think that I’m getting under 7.80 and making progress but we’ll see in the next week or so. Last set of back squat went up nicely.

    Here’s my 30m with a second mobile phone being used as a starting gun