Reply To: Full Summer Sprint Program (Mar 2023)

#12573
Fraser_9to5
Keymaster

    SPP 4 (easy)

    28 Apr

    Drills – AABB x 2
    Bike Tempo – 111,3121,3121,111 lvl 7, 160W

    Skipped circuits, my upper body is wrecked from a pushup program.

    29 Apr

    Box Jumps – 3 x 5
    CMJ 57cm, Broad Jump 240cm
    Blocks – 3x30m
    3 x 30E20F
    2 x 60m (35m IL) in 7.89, 35m in 5.00
    Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
    Prone Cobra – 3 x 20 secs

    The squats are something called a “power matrix” and based on my 1RM that’s what I should follow. I had been repping at 115kg but it was singles with a focus on speed (and therefore power).

    30 Apr

    Drills – AABB x 2
    Bike Tempo – 111,131,212,111 lvl 7, 160W
    MB Circuit – 1 x 10 in 3:07
    Mobility, 6 exercises

    1 May

    MB Throws – 3 x 5
    3 x 30m in 4.38, 4.39, 4.40 +1 m/s wind
    2 x 3 x 60m (35m IL) first 35m in 4.96
    Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
    A1 Nordic Curls – 2 x 4 (4 secs)
    A2 Seated Leg Kicks – 2 x 8 secs
    L-Sit ISO – 3 x 20 secs

    I was hoping for something “easier” for my easy week than just a reduction in strength training but it suits me ahead of a race on the 13th.

    3 May

    Plyo Series – 3 x 20m
    3 x 30m in 4.53,4.47,4.48 headwind -0.5m/s
    3 x 60m (35m IL)
    2 x 90m EFE
    Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
    Stomach Vacuums – 6 x 10 secs

    Despite poor sleep I was happy with that session and enjoyed the 90’s.

    This was a solid week of training and I’m glad I’ve been able to build on the indoor season and run consistently well. My first 100m of the year is on Sat 13th May but I don’t plan on doing much of a taper, other than reducing the volume of the conditioning session scheduled for the 12th.

    If I’m slower than 12.35 over 100m I’ll consider it a wasted trip, anything 12.15-12.35 is expected, 12.00-12.15 is really good and if I break 12 seconds at the first attempt (with a legal wind) I’ll be thrilled.