Reply To: Full Winter Sprint Program (Sept 2022)

February 1, 2023 at 9:33 pm #12406
Fraser_9to5
Keymaster

    Comp Week 4 of 8

    27 Jan

    Bike Tempo – 2 x 6 x 45 on/15 off (level 5, 100rpm, 140W)
    Mobility – 6 exercises
    Drills – ABAB x 2
    A1 Pull ups – 2 x 11
    A2 L-Sit Hold – 2 x 18 secs

    Having a five day block is tiring so I spun this out into a Friday session.

    28 Jan

    Box Jumps – 3 x 3
    MB Throws – 2 x 3
    Blocks – 20,30,40,50m
    70,80,90m flying 30,40,50m in 3.51, 4.63, 5.83
    Back Squat – 2 x 2 x 115kg
    Bench Press – 2 x 2 x 95kg
    Stomach Vacuums – 6 x 10 secs

    I was reading up on how others approach training and the focus was very much on what top speed you’re reaching. I decided to time myself from 40m onwards in the longer runs, and ended up with a value of around 1.17 secs per 10m.

    29 Jan

    Bike Tempo – 111,21312,111 (level 5, 100rpm, 140W)
    Mobility – 3 exercises
    Drills – ABAB x 2
    L-Sit Hold – 2 x 18 secs

    I was short of time so I ditched the pull ups and some of the mobility.

    30 Jan

    Box Jumps – 3 x 3
    CMJ – 3, best of 57cm
    Broad Jump – 4, best of 245cm
    Accels – 3 x 40m in 6.00 (huge headwind), 5.65 (tailwind)
    5 x 80m (95%) flying 40m in 4.64-4.68
    Back Squat – 2 x 2 x 115kg
    Bench Press – 2 x 2 x 95kg
    Sprinter Sit Ups – 3 x 9 x 20kg

    I gave myself a tailwind for most of the session by switching to the other side of the track. The 80’s were good, 1.16-1.17 secs per 10m as per Saturday, though with a strong tailwind here.

    1 Feb

    Plyometrics – 3 x 20m
    Blocks – 30,40,50m
    60,70,80,90m in 7.98 then flying 30,40,50m in 3.53, 4.60, 5.86
    Bench Press – 2 x 2 x 95kg
    Back Squat – 2 x 2 x 115kg
    A1 Nordic Curls – 2 x 4 (4 secs lower)
    A2 Seated Leg Kicks – 2 x 8 secs
    Prone Cobra – 3 x 25 secs

    Flying times equivalent to 1.17ish, again a gusting tailwind. The 4.60 was probably not accurate as it would mean 1.15 secs.

    I really don’t know what to think about the last few weeks, my times are getting slower and I was doing 7.98 back in November with a 25 metre intensity limit. I’m taking some comfort in the fact I ran 11.21 for 90 metres two weeks ago which would put me around 7.80 or lower for 60m. My hope is that I’ve just run myself too far into the ground and the reduced volume next week will allow me to run sub 8.00 on the 12th.