Reply To: Full Winter Sprint Program (Sept 2022)

#12149
Fraser_9to5
Keymaster

    Comp Week 2 of 8

    14 Jan

    Box Jumps – 3 x 5
    MB Throws – 2 x 5
    Blocks – 2×20,2x30m
    Falling Start – 2 x 30m
    2 x EFE 60m
    2 x 60m (40m IL), 40m in ~5.70
    Back Squat – 3 x 5 x 95kg
    Bench Press -3 x 5 x 80kg
    SL calf raise – 2 x 8 x 35kg
    A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs
    Stomach Vacuums – 8 x 8 secs

    15 Jan

    Bike Tempo – 111,121,121,111 (level 5, 100rpm, 140W)
    Mobility – 6 exercises
    Drills – ABAB x 2
    GS Circuit – 2 x 15 reps in 4:02, 4:30
    A1 Pull ups – 2 x 11
    A2 L-Sit Hold – 2 x 18 secs

    I can tell my body needs a break and so a reduced volume here was most welcome.

    16 Jan

    Box Jumps – 3 x 5
    CMJ – 3, best of 57cm
    Broad Jump – 4, best of 232cm
    MB Throws – 2 x 5
    Bike Accels – 2 x 10, 2 x 15 secs (lvl 13-14, 500W)
    Bike Speed – 2 x 3 x 20 secs [3 min/6 min] (lvl 12, 435W)
    Bench Press – SKIP
    Back Squat – 3 x 4 x 110kg
    Sprinter Sit Ups – 3 x 9 x 20kg

    It’s been negative temperatures overnight and the track is unusable. I tried to do the same number of accels & longer sprints on the bike as I would have done in the session. 15 secs is a long time to do heavier resistance so I might cut that to 12 secs in future. The other week I jumped straight into bench press in cold temperatures with no warm up and I strained my right pec/bicep so I gave it a break today.

    17 Jan

    Bike Tempo – 111,312,312,111 (level 5, 100rpm, 140W)
    Mobility – 6 exercises
    Drills – ABAB x 2
    GS Circuit – 15 reps in 4:25

    Absolutely no enthusiasm today so I cut the last part of the workout, I need a rest.

    18 Jan

    Bike Accels – 2 x 3 x 12 secs [90 secs/ 5 mins] (lvl 14-15, 540W)
    Bike Speed – 3 x 20 secs (lvl 12, 435W)
    Bench Press – 3 x 4 x 90kg
    Back Squat – 3 x 4 x 110kg
    A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs
    Prone Cobra – 3 x 25 secs

    110kg was going up nicely in squats, next week is down to sets of 2 but I might do triples. Again too cold for the track to be used, hoping it’s better for Saturday.