8 Week Sprint Program (Mar 2022)

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  • #11466
    Fraser_9to5
    Keymaster

    18 Apr

    Yoga for athletes

    19 Apr

    Overhead Plate Squat – 2 x 6 x 20kg
    Cossack Squat – 2 x 8 x 15kg
    Hex DL/RDL Combo – 3 x 4 x 100kg
    DB Oscillating RLESS – 3 x 8 x 10kg
    Achilles Combo – 2 x 35 secs, 7 reps

    20 Apr

    Core – 3 supersets

    21 Apr

    Overhead Plate Squat – 2 x 6 x 20kg
    Cossack Squat – 2 x 8 x 15kg
    Hex DL/RDL Combo – 3 x 4 x 100kg
    DB Oscillating RLESS – 3 x 8 x 10kg
    Achilles Combo – 2 x 35 secs, 7 reps

    Same as last week, I breezed through it.

    22 Apr

    Yoga for athletes

    24 Apr

    Trek (plyometrics) – 2 x 20m
    Accelerations
    3 x 30m in ~4.45 secs
    Sprints
    80m, 100m, 120m (12 mins / 14 mins) in 10.06, 12.41, 15.15

    Big tailwind, like a +4m/s, wouldn’t have been a legal time if it was an official race. I did feel good though, it’s probably more like 12.7 for 100m and with reaction time maybe 12.85-90.

    #11480
    Fraser_9to5
    Keymaster

    25 April

    Runner’s Yoga
    Core – 3 supersets

    Here’s the yoga, it’s under 10 minutes but really opens up the hips

    26 April

    Overhead Plate Squat – 2 x 6 x 20kg
    Weighted Jump to High Pull – 4 x 4 x 30kg
    Velocity Squat – 4 x 4 x 70kg
    Achilles Combo – 2 x 35 secs, 7 reps

    For the velocity squat the aim was a 0.5 second concentric. It’s a 1-2 second eccentric then a 1 second pause. It’s meant to be about 60% of your 1RM and I felt like 70kg was the right intensity.

    28 April

    Overhead Plate Squat – 2 x 6 x 20kg
    Cossack Squat – 2 x 8 x 15kg
    Weighted Jump to High Pull – 4 x 4 x 30kg
    Velocity Squat – 4 x 4 x 70kg
    Achilles Combo – 2 x 35 secs, 7 reps

    I forgot my Cossacks and my adductors let me know about it so I put them back in.

    29/30 April

    Runner’s Yoga
    Core – 3 supersets

    I had a really busy Friday and only squeezed in some core, then I did the yoga and other core on the Saturday morning.

    1 May

    Trek (plyometrics) – 2 x 20m
    Accelerations
    2 x 20m, 1 x 30m, 1 x 40m in ~3.3, 4.5, 5.6 secs
    Sprints
    4 x 120m EFM (10 mins) timed flying 80m in 9.53, 10.00, 9.66, 9.78

    As explained earlier in the log, EFM is Easy-Fast-Maintain and the 120m is broken up into 40m sections. I timed the final 80m and it’s roughly where I’d expect to be (averaging 1.2 secs per 10m). My top speed is closer to 1.1 secs but I can’t expect to hold that with no real speed endurance training. While accelerating for the second run I felt my right hamstring tighten up so that was 90-95%. I had my massage stick with me so I used that prior to the 3rd and 4th runs. I can probably go sub 13 seconds for 100m but not as close to 12 seconds as I’d like. I’m not running the County Champs so I’ll find an open meeting near me in May/early June and sign up.

    Here’s the velocity squats.

    #11503
    Fraser_9to5
    Keymaster

    2 May

    Runner’s Yoga
    Core – 3 supersets

    3 May

    Overhead Plate Squat – 2 x 6 x 20kg
    Cossack Squat – 2 x 8 x 15kg
    Weighted Jump to High Pull – 4 x 4 x 30kg
    Velocity Squat – 4 x 4 x 70kg
    Achilles Combo – 2 x 35 secs, 7 rep

    5 May

    Overhead Plate Squat – 2 x 6 x 20kg
    Cossack Squat – 2 x 8 x 15kg
    Weighted Jump to High Pull – 4 x 4 x 30kg
    Velocity Squat – 4 x 4 x 70kg
    Achilles Combo – 2 x 35 secs, 7 rep

    7 May

    Core – 3 supersets

    8 May

    Trek – 1 x 20m
    Sprints – 3 x 200, 2 x 200 (2.5 mins / 10 mins) in 27.7, 28.7, 28.9, 29.7, 30.9

    This is one from my University sprint training days, known as “The Dirty 200” session. The goal is to run all five around 2 seconds slower than your personal best. At the time my PB was 23.8 but today the aim was to a) complete the session and b) try and hit a 28.0 average.

    The third run ruined me even with the 10 minute break, but I’m pleased I dragged myself over the line on the last rep. The first rep is always fast so if you try it imagine giving 85% in all reps but the first one should be run at 80% to end up with the right time. I was actually quite pleased with 27.7, it was very smooth and casual, able to look around as I run and not exert myself much.

    It looks like my local athletics club (Tonbridge) host an evening track meet on 1st June so I plan to do a “fake” meet next weekend, where I run a flat out 100m and 200m, then I’ll do another few weeks and get a real electronic time on the 1st.

    #11506
    Fraser_9to5
    Keymaster

    9 May

    Runner’s Yoga
    A1 Sprinter Situps – 3 x 8 x 20kg
    A2 Bear Dogs w single arm move – 3 x 10
    A3 Leg Lowers – 3 x 15

    I took out some of the mobility exercises and put all the core together into a superset.

    10 May

    Around The Square – 3 x 4
    Tuck Jumps – 2 x 10
    Floor to Ceiling Jumps – 3 x 10
    High Knee Running – 3 x 40 contacts

    This was my deload, some simple plyos and then a speed endurance drill.

    11 May

    Around The Square – 3 x 4
    Single Leg Bench Hops – 2 x 8
    Depth Jumps – 3 x 5 x 45cm
    Seated Box Jumps – 3 x 8

    Depth jumps are quite intense but hopefully my CNS recovers for Sunday’s time trial.

    13 May

    Runner’s Yoga
    A1 Sprinter Situps – 3 x 8 x 20kg
    A2 Bear Dogs w single arm move – 3 x 10
    A3 Leg Lowers – 3 x 15

    15 May

    Full warm up, plyos etc.
    100m in 12.60
    200m in 26.19

    This was the weekend of the County Championships but I’d made other plans so I did a hand timed 100/200m at the local track instead. It’s hard to know how much to add on for reaction time because I’m not exactly pressing the timer on first movement. I would say 12.75 and 26.35 sound about right, though I’d like to think if I was racing other people I’d go faster.

    I have another two weeks to maintain speed and hopefully there’s a local meet on 1st June.

    Here’s my 100m

    #11534
    Fraser_9to5
    Keymaster

    17 May

    Around The Square – 3 x 4
    Tuck Jumps – 2 x 10
    Floor to Ceiling Jumps – 3 x 10
    High Knee Running – 3 x 40 contacts

    18 May

    Around The Square – 3 x 4
    Single Leg Bench Hops – 2 x 8
    Depth Jumps – 3 x 5 x 45cm
    Seated Box Jumps – 3 x 8

    19 May

    Uphill Sprints – 4 x 20m
    Uphill Broad Jumps – 3 x 15
    Plate Snatch to Box – 3 x 4 per leg

    The plate snatch to box I got from here https://youtu.be/wd6UESSBOk0?t=216

    22 May

    Trek – 2 x 20m
    Accels – 3 x 30m in 4.45
    Sprints – 80m, 100m, 120m (10 mins / 12 mins) in ??, 12.81, 15.22

    My spike plates were hanging off my shoes for the longer runs, I’ve just got home and glued them back on. Always annoying to incorrectly press the start/stop on my watch and not get a time as the 80m felt fast. Slight tailwind here so pleased with the times, I ran 15.15 with a big tailwind in late April.

    The local track meet is on the 7th June so I may not take part, especially since I’d need to register at 5.30pm for the 100m and I’m very unlikely to be done with work by then. It would be nice to register an official electronic time but I’m not overly bothered by it so I may stop next week.

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