Full Summer Sprint Program (Mar 2023)

[Fraser_9to5]

Following on from the success of my indoor season (https://9to5strength.com/forums/topic/full-winter-sprint-program-sept-2022/) I wanted to continue on to the outdoors.

I trained from 5th Sept to 5th March, racing on 12 Feb (60m – 7.68) and 5 Mar (60m – 7.63) before taking 11 days off. The outdoor season won’t be as long, depending on the racing schedule I may stop early to mid August.

Break In Week

17 Mar

Drills – AABB x 2
MB Throws – 3 x 5
Bike Tempo – 3 x 6 x 45 on 15 off, lvl 6, 150W
MB Circuit – 3 x 15 reps in 6:53, 5:30, 5:15
DB Rows – 3 x 8 x 32.5kg
DB Incline Press – 7,7,6 x 27.5kg
Skull Crushers – 3 x 7 x 31kg
OHP – 4,4,3 x 45kg

18 Mar

Box Jumps – 3 x 5
CMJ 59cm, Broad Jump 246cm
Bike Accels – 2 x 5 x 10 secs, lvl 16, 620W & 590W
RLESS – 3 x 6 x 25kg
SL Swiss Ball Curls – 3 x 9
RDL – 3 x 6 x 70kg
BB Hip Thrust – 3 x 7 x 100kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

Thighs were toast after the accels, I had an energy drink and it didn’t sit well with me so this was an unpleasant session.

19 Mar

Drills – AABB x 2
MB Throws – 3 x 5
Bike Tempo – 3 x 6 x 45 on 15 off, lvl 6, 150W
MB Circuit – 3 x 15 reps in 6:53, 5:30, 5:15
Mobility – 6 exercises
DB Rows – 3 x 9 x 32.5kg
DB Incline Press – 3 x 7 x 27.5kg
Skull Crushers – 3 x 8 x 31kg
OHP – 5,4,3 x 45kg

Generally adding a rep in each set since last time.

20 Mar

Bike Accels – 2 x 6 x 10 secs, lvl 16, 590W
RLESS – 3 x 6 x 25kg
SL Swiss Ball Curls – 10,10,9
RDL – 3 x 7 x 70kg
BB Hip Thrust – 3 x 7 x 100kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 18 secs

Heavy DOMS, my adductor in particular was being pushed to its limit during RLESS. I want to do CMJ and broad jump in every session but I could barely dress myself this morning so there was no point in testing.

22 Mar

CMJ 56cm, Broad Jump 225cm
Bike Accels – 2 x 6 x 10 secs, lvl 16, 590W
RLESS – 2 x 6 x 25kg
SL Swiss Ball Curls – 2 x 10
RDL – 2 x 8 x 70kg
BB Hip Thrust – 2 x 8 x 100kg
DB Rows – 2 x 9 x 32.5kg
DB Incline Press – 2 x 8 x 27.5kg
Skull Crushers – 2 x 9 x 31kg
OHP – 2 x 7 x 45kg
MB Circuit – 3 x 15 reps in 2:52, 2:16, 2:36
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 6 x 10 secs

The MB circuit was different to last time. It’s written as all lower body weights then all upper body, but in the session I was jumping exercises upper/lower/upper/lower. Very pleased to get through this week and despite only an 11 day break from training it was a longer break from weights so I needed this. The real training starts on the 24th 🙂

[Fraser_9to5]

GPP / SPP 1

24 Mar

Drills – AABB x 2
MB Throws – 3 x 7
Bike Tempo – 2 x 6 x 45 on 15 off, lvl 6, 150W
MB Circuit – 1 x 15 reps in 5:04
MB Circuit – 2 x 15 reps in 2:37, 2:42
DB Rows – 3 x 8 x 35kg
DB Incline Press – 3 x 8 x 27.5kg
Skull Crushers – 3 x 8 x 33.5kg
OHP – 6,5,4 x 45kg

I had pain in my neck/upper trap on the right side when pressing, it felt like an electric shock.

25 Mar

Box Jumps – 3 x 5
CMJ 56cm, Broad Jump 230cm
Accels – 2 x 3 x (20m push up, 20m 3 point) in 3.25 secs
RLESS – 3 x 6 x 25kg
SL Swiss Ball Curls – 3 x 10
RDL – 3 x 7 x 72.5kg
BB Hip Thrust – 3 x 7 x 102.5kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

Wrecked after this, I can barely move my head so the CMJ and broad jump was just to make sure I was capable enough to do the session.

26 Mar

Drills – AABB x 2
Bike Tempo – 3 x 6 x 45 on 15 off, lvl 6, 150W

Still in pain, decided to split this session and do most of it another day. Had a high fever since the previous day and also a sore throat.

27 Mar

Box Jumps -3 x 5
CMJ 56cm, Broad Jump 236cm
Accels – 3 x (20m pushup, 20m 3 point) in 3.35secs
3 x EFE 60m, last 20m in 2.30, 2.33, 2.33
RLESS – 3 x 7 x 25kg
SL Swiss Ball Curls – 3 x 10
RDL – 3 x 8 x 72.5kg
BB Hip Thrust – 3 x 8 x 102.5kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 18 secs

Slight headwind for the runs, happy enough with 2.33 as a starting point.

28 Mar

MB Throws – 3 x 7
DB Rows – 3 x 8 x 35kg
DB Incline Press – 3 x 8 x 27.5kg
Skull Crushers – 3 x 8 x 33.5kg
Mobility – 3 exercises

29 Mar

Plyo Series – 2 x 20m
Accels – 3 x 10m pushup
Accels – 3 x 20m 3 point, 3 x 30m 3 point, 30m in 4.47, 4.55, 4.50
Hard Tempo – 3 x 4 x 100m avg 15.6 secs, 15.8 secs, 16.1 secs
RLESS – 2 x 7 x 25kg
SL Swiss Ball Curls – 2 x 12
RDL – 2 x 7 x 75kg
BB Hip Thrust – 2 x 8 x 105kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 6 x 10 secs

Comfortable tailwind this time, gusting but probably an illegal one, maybe 2.5-3.0 m/s. The hard tempo is basically a split 400m as you only get 30 secs rest, then 3 mins between sets. I didn’t have my second set of spikes so expected to be slower given it’s slippery and I was in trainers.

Happy to get back on the track, ready for some nicer weather and longer runs, highest was 12 degrees and that was already more pleasant than most of my winter season.

[Fraser_9to5]

GPP / SPP 2

31 Mar

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
MB Throws – 3 x 7
DB Rows – 3 x 9 x 35kg
DB Incline Press – 3 x 6 x 30kg
Skull Crushers – 3 x 6 x 36kg
OHP – 7,6,6 x 45kg

Time constrained so skipped med ball circuits

1 Apr

Box Jumps – 3 x 5
Broad Jump 233cm
Accels – 5 x 10m pushup, 3 x (20m pushup, 20m 3 point)
Accels – 5 x 30m in 4.47, 4.48, 4.50, 4.52, 4.42
RLESS – 3 x 8 x 25kg
SL Swiss Ball Curls – 3 x 11
RDL – 3 x 6 x 80kg
BB Hip Thrust – 3 x 6 x 110kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

The cue for the final 30m run was to be moving as fast as possible by 30 metres, as if there’s a speed camera I’m trying to set off.

2 Apr

Drills – AABB x 2
MB Throws – 3 x 7
Bike Tempo – 111,212,212,111 lvl 6, 150W
MB Circuit – 1 x 15 in 5:00
MB Circuit – 2 x 15 in 2:30, 2:18
DB Rows – 3 x 6 x 37.5kg
DB Incline Press – 3 x 6 x 30kg
Skull Crushers – 3 x 6 x 36kg
OHP – 6,6,5 x 45kg

3 Apr

Box Jumps -3 x 5
CMJ 58cm, Broad Jump 234cm
Accels – 3 x (20m pushup, 20m 3 point)
4 x EFE 60m, last 20m in 2.33, 2.32
RLESS – 3 x 6 x 27.5kg
SL Swiss Ball Curls – 3 x 12
RDL – 3 x 6 x 80kg
BB Hip Thrust – 3 x 6 x 110kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 18 secs

5 Apr

Plyo Series – 3 x 20m
Broad Jump 247cm (at the track)
Accels – 3 x 10m pushup
Accels – 3 x 20m 3 point, 3 x 30m 3 point, 30m in 4.44, 4.46, 4.48
Hard Tempo – 3 x 4 x 100m avg 15.8 secs, 15.6 secs, 15.4 secs
RLESS – 2 x 6 x 27.5kg
SL Swiss Ball Curls – 2 x 12
RDL – 2 x 6 x 80kg
BB Hip Thrust – 2 x 6 x 110kg
DB Rows – 2 x 6 x 37.5kg
OHP – 2 x 6 x 45kg
Stomach Vacuums – 6 x 10 secs

My hamstring troubled me slightly in the hard tempo, though it felt more like cramp. I was in spikes and paced myself so I didn’t burn out, was able to do the last set quite quickly considering. I had to skip a few upper body exercises as this was a really long session. Also skipped the Nordic curls due to hamstring problems.

Really pleased to get through this week as it’s been pretty high volume and I could do with some respite.

[Fraser_9to5]

SPP 1

7 Apr

Drills – AABB x 2
Bike Tempo – 111,1212,1212,111 lvl 6, 150W
MB Circuit – 1 x 15 in 4:48
GS Circuit (no pushups) – 2 x 15 in 3:28, 3:28
AH Mobility – 3 sets

I’m following a pushup program alongside this and actually the total reps in that were almost perfectly aligned to what I would have done in 2 sets of circuits.

8 Apr

Box Jumps – 3 x 5
CMJ 56cm, Broad Jump 243cm
Accels – 2 x (20m pushup, 20m 3 point)
Accels – 2 x 30m in 4.50, 4.48
Sprints – 2 x 2 x EFE 60m
Back Squat – 3 x 6 x 100kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 6 x 10kg
Prone Cobra – 3 x 25 secs

Squats were hard, expect to pick it up again fairly quickly.

9 Apr

Drills – AABB x 2
Bike Tempo – 111,212,111 lvl 6, 150W
MB Circuit – 1 x 15 in 5:00
AH Mobility – 2 sets

I was tired here so I skipped a middle set of 212 in bike tempo.

10 Apr

MB Throws -3 x 5
Accels – 2 x 30m in 4.57, 4.59
3 x 3 x 60m (25m IL)
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 7 x 60kg
Swiss Ball Reverse Hyper – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 18 secs

Miserable weather, no surprise on the 30m times. I loved the step ups, also breezed the RLESS and could have gone heavier but didn’t want to tempt fate with the new-exercise-DOMS.

12 Apr

Plyo Series – 3 x 20m
Accels – 2 x 30m in 4.40, 4.43
2 x 3 x 60m (25m IL)
2 x 90m (20m IL), second run in 11.65
Back Squat – 3 x 6 x 100kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 6 x 10kg
Stomach Vacuums – 6 x 10 secs

Huge tailwind today. No reference point for the 90m given I’m stopping acceleration after 20 metres but I was curious how far off the pace I was. My fastest in the winter season was an 11.21. Back squats were immediately easier, I don’t want to rush the weight increase as I need to focus on speed of execution.

It’s only in SPP7 that I get to run without an intensity limit which seems a bit silly but I suppose I have all summer to work on top speed. If not already stated earlier, my first race is likely to be the Sussex County Championships on 13th May and depending on what the wind is doing I’m probably looking at a 12.20 for 100m

[Fraser_9to5]

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.

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