Full Summer Sprint Program (Mar 2023)

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  • #12521
    Fraser_9to5
    Keymaster

      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 🙂

      #12523
      Fraser_9to5
      Keymaster

        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.

        #12526
        Fraser_9to5
        Keymaster

          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.

          #12549
          Fraser_9to5
          Keymaster

            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

            #12568
            Fraser_9to5
            Keymaster

              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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