Reply To: Full Summer Sprint Program (Mar 2023)

#12568
Fraser_9to5
Keymaster

    SPP 2

    14 Apr

    Drills – AABB x 2
    Bike Tempo – 111,1212,3121,111 lvl 6, 150W
    MB Circuit – 1 x 10 in 3:27
    GS Circuit (no pushups) – 2 x 15 in 3:30, 3:18
    AH Mobility – 3 sets

    15 Apr

    Box Jumps – 3 x 5
    CMJ 57cm, Broad Jump 239cm
    Blocks – 4×10, 4x20m
    3 x EFE* 60m
    3 x FEF 60m
    Back Squat – 5 x 105, 2 x 5 x 110kg
    DB Rows – 3 x 6 x 37.5kg
    Pull ups – 3 x 6 x 10kg
    Prone Cobra – 3 x 25 secs

    *E = Easy or submax, F = fast or max, and these are 20m sections. So EFE 60m means 20m submax, 20m max effort and 20m submax again.

    I pushed myself a little more in the back squat, I don’t have many weeks where I can genuinely go for it so taking advantage early in SPP.

    16 Apr

    Drills – AABB x 2
    Bike Tempo – 111,212,212,111 lvl 6, 150W
    MB Circuit – 1 x 10 in 3:21
    Mobility, 6 exercises

    17 Apr

    MB Throws -3 x 5
    Accels – 2 x 30m in 4.44, 4.44 (tailwind)
    3 x 3 x 60m (25m IL)
    BB Step Ups – 3 x 6 x 60kg
    BB RLESS – 3 x 6 x 65kg
    Swiss Ball Reverse Hyper – 3 x 8
    RDL – 3 x 6 x 85kg
    Rotator Cuff – 3 x 8
    A1 Nordic Curls – 2 x 4 (4 secs)
    A2 Seated Leg Kicks – 2 x 8 secs
    L-Sit ISO – 3 x 20 secs

    19 Apr

    Plyo Series – 3 x 20m
    Broad Jump – 253cm
    Accels – 2 x 30m in 4.57,4.54 (tailwind)
    2 x 3 x 60m (25m IL)
    2 x 90m (25m IL), first run in 11.42
    Back Squat – 3 x 5 x 110kg
    DB Rows – 3 x 6 x 37.5kg
    Pull ups – 3 x 5 x 15kg
    Stomach Vacuums – 6 x 10 secs

    For some reason I jump better at the track, 253cm is the most I’ve managed in a while. Thought my accels would be faster given the broad jump. Happy with the 90’s, the extra 5m of acceleration allowed me to get a much faster time than last week. Three more full weeks of training and then a race.