Full Summer Sprint Program (Mar 2023)

[Fraser_9to5]

SPP 8 (easy)

26 May

Bike Tempo – 111,312,312,111 lvl 7, 160W
GS Circuit – 20 reps

27 May

MB Throws – 4 x 3
MB Throws – 2 x 3
Broad Jump 244cm
Blocks – 4 x 30m
5 x 60m (95%) in 7.75, 7.77, 7.79, 7.67, 7.87 (+2 m/s wind)
Bench Press – 8 x 75, 5 x 85, 3 x 90, 3 x 1 x 102.5, 5 x 87.5kg
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg

My penultimate run I pressed the stop button slightly before the line, then on the last run I over-compensated and pushed it too late. I imagine all runs were around ~7.78 secs

28 May

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 7, 160W
Copenhagen Plank – 2 x 20 secs
Side Plank Hip Abduction – 2 x 8
The Speed Code – Week 3 Day 2 (core/mobility)
A1 Pull ups – 12,10
A2 Handstands – 25 secs, 25 secs

I put in adductor/abductor work which appears elsewhere in The Speed Code. The next phase of core is only 20 mins long which is great.

29 May

The Speed Code – Week 1 Day 5 (Warm up, Decels, Drills, Plyos)
MB Throws – 4 x 3
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 70kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 80kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs

I was spray painting my 2.5kg plates but it worked out well as 80kg was much nicer on RDL.

30 May

The Speed Code – Week 3 Day 4 (core/mobility)

31 May

Plyo Series – 3 x 3
Broad Jump – ??
2 x 30m in 4.37, 4.42 (another +5 m/s wind)
1 x 40yd in 5.19
5 x 80m (95%) in 10.25,10.03,10.12,10.08,10.02
Bench Press – 8 x 75, 5 x 85, 3 x 90, 3 x 1 x 102.5, 5 x 87.5kg

What is up with this wind! I don’t know why I think I can not write down my broad jump and remember it later. First 80m was well below 95%, glad I time these.

1 Jun

The Speed Code – Week 3 Day 6 (core/mobility)

Another good training week, I don’t mind an illegal wind but it’s so strong I’ve no idea what I can actually run for these distances.

I have 100m on Tues 6th so the plan is to do a speed session as normal on the 3rd but drop the lower body weights, then on the 4th I’ll do the 10 x 100m with stretching which I always add before races.

[Fraser_9to5]

SPP 9

2 Jun

Drills – A Skip, Run A, B Skip, Run B 2 x 20m
Bike Tempo – 111,313,313,111 lvl 7, 160W

3 Jun

MB Throws – 4 x 3
MB Throws – 2 x 3
Broad Jump 250cm
Blocks – 10,20,30,40m
80,100,120m in 9.82, 12.26, 14.35 (+5 m/s wind)
Bench Press – 8 x 75, 5 x 85, 3 x 90, 3 x 1 x 102.5, 5 x 87.5kg

The wind continues to be insane. I didn’t transition well in the second run and should have really landed around 12.10 based on the other two times. My quads were aching during the acceleration phase and I feel quite tired. I don’t know if doing bike tempo all the time is hitting my quads too much, it could be I try to mix it up on Sundays.

4 Jun

Drills – A-Skip, A-Run, B-Skip, B-Run 2 x 20m
Drills – Ankle, Calf, Knee dribble, SL scissor 2 x 20m
2 x 40m build ups
Tempo – 8 x 100m with stretching between reps
Massage Gun – 90 secs on calves

This is my standard session before a meet but I cut the tempo short as I’d already been quite active earlier in the day.

6 Jun – Race Day

Tonbridge AC Open Meeting – 100m

12.01 (+0.6 m/s wind)

Having got there early I then dawdled and didn’t start my warm up on time, leaving me a little rushed. It was also crowded on the back straight so I was having to wait longer between each warm up run.

I timed myself for 30m at 4.40 and a flying 30m in 3.39, both slower than my County Champs in May. In that race I stumbled out the blocks to a wind assisted 11.95 and here I had a near perfect race execution. I reacted well and was in front to 30 metres, but lost ground at top speed and ended up last. I don’t care about the position, given I felt average during the warm up I’m really pleased with the time and hope to build on it this summer.

My race was uploaded to YouTube so you can see it below, I’m in lane 5 in the blue vest

[Fraser_9to5]

Pre-Comp 1

10 Jun

MB Throws – 4 x 3
MB Throws – 2 x 3
Blocks – 20,30,40,50m
2 x 60m in 7.75, 7.73 (-1 m/s wind)
Back Squat – 4 x 3 x 110kg
Bench Press – 4 x 3 x 95kg
DB Row – 2 x 6 x 40kg
Pull ups – 14

Relieved to see the back of the power matrix purely because it takes so much time to do 7 sets of squats and bench.

11 Jun

Drills – AABB x 2
Bike Tempo – 111,312,212,111 lvl 6, 140W
The Speed Code – Week 4 Day 2 (core/mobility)
A1 Pull ups – 2 x 8 (30 bpm)
A2 Handstands – 2 x 25 secs

My quads haven’t been recovering so I dropped a level on the exercise bike and my output went from 160w to 140w.

12 Jun

The Speed Code – Week 3 Day 1 (Warm up, Drills, Plyos)
MB Throws – 4 x 3
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 70kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 80kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs

13 Jun

The Speed Code – Week 4 Day 4 (core/mobility)

14 Jun

Plyo Series – 3 x 3
Broad Jump – 247cm
3 x 30m in 4.46, 4.28, 4.36 (+1.5 m/s wind)
2 x 120m (95%) split time 40/30f/50f
First rep from falling start in 5.41/3.31/5.76
Second rep from 3 point start in 5.52/3.37/5.70
Seated calf raise – 2 x 8 x 30kg
Bench Press – 4 x 3 x 95kg
Back Squat – 4 x 3 x 110kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

New stopwatch that does multiple splits. It has quite soft buttons which means it takes a few hundredths longer to stop the timer, which I feel is impacting my hand times. I might stick with my wrist watch when timing a single distance e.g. 30m and use the fancy stopwatch for split runs. I’m happy with 3.31 for 30m fly given I was 95% and accelerating off the bend.

15 Jun

The Speed Code – Week 4 Day 6 (core/mobility)

Pleased to progress through the second phase of the speed code core work. I’m trying to do the same for the speed work but I’m only dedicating one session a week to that. My times are coming along, I’ve been stuck at 4.40 for 30m for a while and it’s starting to drop to consistent 4.3’s.

My two options for July races are 11th and 19th. The one on the 11th is at a track I’ve raced on already and the 19th would be new to me. No preference yet, I’ll see how my training goes.

[Fraser_9to5]

Pre-Comp 2

16 Jun

Drills – AABB x 2
Bike Tempo – 111,313,313,111 lvl 6, 140W
GS Circuit 2 x 10 in 4:45, 5:05
GS Circuit 2 x 10 in 3:10, 3:07

17 Jun

MB Throws – 4 x 3
MB Throws – 2 x 3
Broad Jump – 252cm
Blocks – 20,30,40m
4 x 60m in 7.57, 7.69, 7.58, 7.79
SL Seated Calf Raise – 2 x 8 x 30kg
Back Squat – 3 x 3 x 110kg
Bench Press – 3 x 3 x 95kg
DB Row – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

18 Jun

Drills – AA x 2
Bike Tempo – 2 x 5 x 45 secs lvl 6, 140W

Not feeling it at all today so did the bare minimum.

19 Jun

The Speed Code – Week 3 Day 3 (Warm up, Drills, Plyos)
Hip Ext Pulses – 3 x 15 secs
SL Step Downs – 3 x 8 x BW
Kickstand Soleus Raise – 3 x 12
MB Throws – 4 x 3
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 70kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 80kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs

That soleus raise was brutal, I got an insane burn and couldn’t get near the suggested 20 reps. Both step ups and RLESS can be moved up, it’s feeling very light for me now.

21 Jun

Drills – AABB x 2
Bike Tempo – 111,313,313,111 lvl 6, 140W
GS Circuit 2 x 10 in 4:50, 4:46
GS Circuit 2 x 10 in 3:16, 2:56

22 Jun

Plyo Series – 3 x 3
Broad Jump – 250cm
4 x 30m in 4.37, 4.34, 4.32, 4.29 (+1.5 m/s wind)
2 x 120m (95%) split time 40/30f/30f/20f
5.41/3.40/3.42/2.40 (14.64)
5.54/3.35/3.44/2.31 (14.66)
Bench Press – 3 x 3 x 95kg
Back Squat – 3 x 3 x 110kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

I tried multiple intermediate times with my new stopwatch and felt it worked well. Any more and I’d end up distracting myself from actually running fast. 30m runs were really promising even with the favourable wind. With the splits I can also work out my 100m times, which would be 12.24 and 12.35. In the winter I didn’t break 7.80 hand timed but ran 7.63 indoors so these could well be ~12.1 run submaximally.

I’m away 23rd-26th at a wedding which is why I moved my speed session to the Thursday. The plan is to do my next speed session on the Tuesday and then get back on track by the end of the next week.

[Fraser_9to5]

Comp 1

23-26 Jun

Away in Germany, not the best sleep but ate a lot of good food so feeling moderately recovered.

27 Jun

MB Throws – 4 x 3
MB Throws – 2 x 3
Broad Jump – 254cm
Blocks – 20,30,40m
4 x 60m (30/30f) – swirling wind
4.37/3.38 (7.75)
4.40/3.39 (7.79)
4.42/3.41 (7.83)
4.36/3.45 (7.81)
Back Squat – 3 x 3 x 110kg

PM Session
Bench Press – 3 x 3 x 95kg
DB Row – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

I’m pushed for time in my lunch break so I moved my upper body to after work. The 60m runs were all 95%, maybe more like 98%, but I didn’t feel great so no surprise the times reflect that.

28 Jun

Drills – AABB x 2
Bike Tempo – 111,312,212,111 lvl 6, 140W
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 25 secs

My next race is Wed 19th July and I’ve planned my sessions up to then. There will be a decent taper this time and then up to 3 more races in August depending on how I feel. If the earlier races go well I can end the season on 16th August, if not I’ll do a final run on the 28th.

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