Reply To: Full Winter Sprint Program (Sept 2023)


    Break In Week

    29 Sep

    Mobility A
    Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
    Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
    2 x 40m Technical Runs
    MB Throws – 3 x 5 x 4kg
    Grass Tempo – 2 x 7 x 100m in 16.0,17.7,16.7,17.3,17.0,17.3,17.4 & 17.4, 17.4, 17.9, 18.0, 17.8, 17.9, 17.5

    Drills (320m), Tempo (1480m), Throws (15), Mobility (6 sets)

    Awful start, I rolled my ankle after the first set of tempo runs. My breakfast also hadn’t settled and I was incredibly bloated and having stomach cramps which affected my running. Tempo runs averaged 17.1 and 17.7.

    30 Sep

    Broad Jumps – 4, best of 235cm
    Box Jumps – 3 x 5
    Hill Runs – 2 x 5 x 15m
    Uphill Broad Jumps – 2 x 10
    RLESS – 10 x 40,40,45kg
    KB Jump Squat – 3 x 8 x 15kg
    A1 RDL – 3 x 8 x 60kg
    A2 Swiss Ball Hypers – 3 x 12
    B1 SL Swiss Ball HS Curls – 3 x 10
    B2 Lunge Jumps – 3 x 8
    Goblet Side Lunge – 3 x 10 x 10kg
    C1 Nordic Curls – 2 x 4 x 4 secs
    C2 Seated Leg Kicks – 2 x 8 secs
    Mobility B

    Jumps (63), Accels (150m), Lower Body weights (4900kg), Circuit (76 reps)

    I was wearing an ankle brace to complete this. Really pleased to open with a 235cm broad jump, I didn’t hit that until SPP 1 last season. I took it easy with the weights even though I will still end up with DOMS.

    1 Oct

    Mobility C
    Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
    Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
    2 x 40m Technical Runs
    Grass Tempo – 2 x 6 x 100m in 15.2,17.3,17.7,17.1,16.7,17.0 & 17.0,16.7,17.3,17.3,17.5,17.3
    GS Circuit (Waterloo) – 10 reps in 3:29

    Drills (320m), Tempo (1280m), Circuit (120 reps)

    Sore from yesterday and still in an ankle brace. The two sets of tempo runs average 16.8 and 17.2, I can still knock a few tenths off from improved fitness.

    2 Oct

    Box Jumps – 3 x 3
    MB Throws – 3 x 3
    Hill Runs – 2 x 10 x 10m
    A1 Banded Tib Raise – 3 x 10 x 2 secs
    A2 Standing Calf Raise – 3 x 10 x 30kg (2 sec ISO)
    Mobility D

    Jumps (9), Throws (9), Accels (200m), Lower Body Weights (900kg), Mobility (4 sets), Circuit (30 reps)

    Hopefully my final session with the ankle brace, it’s more for reassurance than anything. I need to start filming these hill runs so I can critique my technique and improve it, but it felt okay.

    3 Oct

    A1 BB Rows – 10 x 40,40,45kg
    A2 Plate Toss – 3 x 8 x 10kg
    B1 DB Incline Press – 3 x 10 x 15kg
    B2 Clap Pushups – 10,10,8
    BB Overhead Press – 3 x 10 x 30kg
    EZ Skull Crushers – 3 x 10 x 21kg
    Mobility E

    Circuit (52 reps), Upper Body Weights (3680kg), Mobility (6 sets)

    Another light session to avoid DOMS

    4 Oct

    Trek* – 3 x 20m
    Accels – 2 x 5 x 10m (Freelap timing in ~1.83 secs)
    Hard Tempo – 4,3,4 x 100m in 16.9,16.6,16.5,16.6 & 16.5,16.6,16.7 & 17.0,16.8,17.0,16.5
    Back Squat – 3 x 10 x 70kg
    A1 Banded Tib Raise – 3 x 12 x 2 secs
    A2 Kickstand Soleus Raise – 3 x 15 x 5kg
    Mobility F
    Drills (300m), Accels (100m), Tempo (1100m), Lower Body Weights (2100kg), Circuits (81 reps), Mobility (3 sets)

    *I’m going to use the names in the program going forward, so Trek is skips for height, skips for distance, straight leg scissor, bent leg scissor and alternate bounding.

    I only went and left my sprint spikes at home for this session! I did the 10m runs in trainers and it wasn’t actually that noticeable. I bought a Freelap timing system and tried it out, leaving myself quite underwhelmed. It failed to register five of my 10 runs, those it did time were all 1.82-1.85. If you add in a reaction time of something like 0.165 you would end up with 2 seconds flat. I’m not sure if my thumb would actually leave the starting button the millisecond that I first “react”, because I’d imagine my feet move first. I’m not sure I really care about a 10m time, it was more to use the new kit, though if it’s sensitive enough to be used as feedback I can tweak my technique and see what brings it down by a few hundredths. Also curious to see 3 point start vs block start.

    5 Oct

    Bench Press – 3 x 10 x 60kg
    Rotator Cuff – 3 x 10
    Mobility G

    Upper Body (1800kg), Mobility (8 sets)

    Surprisingly difficult to do that bench press with 60 seconds rest!

    Really pleased with that week, didn’t miss a rep of anything. Bring on GPP!!!