8 Week Sprint Program (Mar 2022)

Viewing 4 posts - 11 through 14 (of 14 total)
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  • #11558
    Fraser_9to5
    Keymaster

    25 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

    27 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

    29 May

    Trek (plyos) – 2 x 20
    Accels – 20m bend
    Sprints – 3 x 200, 2 x 200 (2.5 mins / 10 mins) in 28.5, 28.7, 28.9 & 29.1, 29.5

    My series on 8th May was 27.7, 28.7, 28.9, 29.7, 30.9 so 0.8 slower on the first run (which was too fast last time) and 0.6 / 1.4 seconds faster on the final two reps. Pleased with that, I didn’t feel too horrible lining up for the final 200m and knowing my best is 26.2 I think a target of 28.5 is reasonable.

    Thanks to the Jubilee I’ll have Thurs/Fri off so I plan to do a speed session on the Thursday and maybe some tempo on the Saturday or Sunday, meaning if I can work from home on Tuesday 7th I can finish a bit early and go to the local track meet.

    #11559
    Fraser_9to5
    Keymaster

    25 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

    27 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

    29 May

    Trek (plyos) – 2 x 20
    Accels – 20m bend
    Sprints – 3 x 200, 2 x 200 (2.5 mins / 10 mins) in 28.5, 28.7, 28.9 & 29.1, 29.5

    My series on 8th May was 27.7, 28.7, 28.9, 29.7, 30.9 so 0.8 slower on the first run (which was too fast last time) and 0.6 / 1.4 seconds faster on the final two reps. Pleased with that, I didn’t feel too horrible lining up for the final 200m and knowing my best is 26.2 I think a target of 28.5 is reasonable.

    Thanks to the Jubilee I’ll have Thurs/Fri off so I plan to do a speed session on the Thursday and maybe some tempo on the Saturday or Sunday, meaning if I can work from home on Tuesday 7th I can finish a bit early and go to the local track meet.

    #11599
    Fraser_9to5
    Keymaster

    1 June

    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

    3 June

    Trek (plyos) – 2 x 20
    Accels – 4 x 30m in ~4.5 secs
    Sprints – 80, 100, 120m (10 mins / 12 mins) in ??.??, 12.72, 15.13

    Always seem to screw up the hand timing with at least one rep. There was a slight headwind so I was pleased with the times.

    5 June

    10 minute run

    I went online to register for the open meeting on 7th June but the deadline had already passed so if they decline my late entry I’m simply going to run a 100m / 200m on the evening of the 7th at my local track and then finish there.

    #11621
    Fraser_9to5
    Keymaster

    8 June

    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

    11 June

    Trek (plyos) – 1 x 20
    Accels – 2 x 20m, 2 x 30m
    100m – 12.56
    200m 25.75

    These runs were into a headwind so I was pleased with the times, especially the 200 which is 0.44 seconds faster than a month ago. I’ll probably do something else for legs in the summer but I’d love to pick up sprinting again next year or even to do the indoor 60m in Feb/Mar 2023.

Viewing 4 posts - 11 through 14 (of 14 total)
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