Full Summer Sprint Program (Mar 2023)

[Fraser_9to5]

Comp 2

30 Jun

MB Throws – 4 x 3
The Speed Code – Week 4 Day 1 (Drills)
Non-CM Contrast Jumps – 3 x 4
Straight Leg Band Pull Through – 3 x 8
BB Step Ups – 3 x 6 x 65kg
BB RLESS – 3 x 6 x 75kg
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

1 Jul

The Speed Code – Week 5 Day 2 (core/mobility)

2 Jul

Plyo Series – 3 x 3
Broad Jump – 248cm
Blocks – 3 x 30m
4 x 150m (60/30f/30f/30f) -2.5 m/s wind on the bend
7.86/3.54/3.59/3.66 (18.67)
7.99/3.55/3.60/3.73 (18.89)
8.04/3.63/3.62/3.89 (19.19)
8.16/3.79/3.89/3.98 (19.83)

These were 95% runs with 8 mins between reps. The prescribed session was 5 reps but I almost didn’t even do the 4th because I knew it would be poor. The first 3 runs are comparable up to 120m and it’s in the final 30m that fatigue is very clear. Given I don’t plan on running any 200’s in competition it doesn’t seem worth doing this session again.

I skipped weights to let my body recover.

3 Jul

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 140W
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 30 secs

4 Jul

The Speed Code – Week 5 Day 4 (core/mobility)

5 Jul

Plyo Series – 3 x 3
Broad Jump – 254cm
Blocks – 3 x 30m
80m (40/20f/20f) in 5.46/2.12/2.18 (9.77) +1 m/s wind
100m (40/30f/30f) in 5.49/3.36/3.32 (12.18)
120m (40/30f/30f/20f) in 5.52/3.35/3.38/2.28 (14.53)
Back Squat – 3 x 3 x 110kg
Bench Press – 3 x 3 x 95kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

Much better session, I really hit that 80m run. The wind dropped for the later runs but they were still a good pace. I’m a bit surprised the drop off in top speed from my first to second run was so dramatic.

6 Jul

The Speed Code – Week 5 Day 6 (core/mobility)

Another good training week. The weights come down to 3 x 2 and I drop the weights session with step ups and RDL so I’m expecting to see my times improve. I’d be happy with any wind legal time faster than 11.95 on the 19th.

[Fraser_9to5]

Comp 3

7 Jul

Drills – AABB x 2
Bike Tempo – 111,33,33,111 lvl 6, 150W
GS Circuit – 2 x 10 (3:05, 2:55)

8 Jul

MB Throws – 4 x 3, 2 x 3
Broad Jumps – 251cm
Blocks – 2 x 20m, 2 x 30m
30m 3 point (4.45 secs)
40E20F (2.18)
40E30F (3.38)
Squat – 3 x 2 x 112.5kg
Bench Press – 3 x 2 x 97.5kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

9 Jul

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 30 secs
The Speed Code – Week 6 Day 2 (Core/mobility)

Drills (160m), Bike Tempo (1600m), Upper Body (1120kg), Core sets (9), Mobility sets (9)

I’m tracking volume elsewhere and it helps to add it here. Part of it is just seeing what my volume looks like across macrocycles, but it’s also a nice reference the following year should I wish to dedicate more to drills etc.

10 Jul

Massage Gun – Calves, 90 secs

11 Jul

MB Throws – 4 x 3
The Speed Code – Week 4 Day 3 (Max Velocity)
A1 Nordic Curls – 2 x 5 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs

Throws (12), Drills (600m), Jumps (15), Circuit reps (123)

12 Jul

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

Core sets (9), Mobility sets (9)

13 Jul

Plyo Series – 3 x 3
Broad Jump – 252cm
Blocks – 3 x 30m
80m (40/40f) in 5.45/4.52 (9.98) -1.5 m/s wind
100m (40/30f/30f) in 5.51/3.30/3.40 (12.22)
120m (40/30f/30f/20f) in 5.54/3.36/3.40/2.27 (14.59)
Back Squat – 2 x 2 x 112.5kg
Bench Press – 2 x 2 x 97.5kg

Jumps (48), Accel (180m), Max Velocity (210m), Lower body (450kg), Upper body (390kg)

I ran a 12.18 with a tailwind last week so 12.22 into a headwind was nice. Weights are winding down and I hopefully have an extra tenth in me to come.

Really pleased with how training is going, I’m probably in 12.00 shape in the sessions themselves so with a taper and a neutral wind I’ll say the following for the race on the 19th:
– 12.00 or slower: Demotivating but I have races to come
– 11.9*: Pleased enough to get a wind legal sub 12 but hoped for more
– 11.8*: This is where I feel I should be at this stage of the season
– 11.7* or faster: knocking on the door of my all time PB (11.70) so I’d be really excited with this run in a legal wind

[Fraser_9to5]

Comp 4

14 Jul

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

Core sets (9), Mobility sets (9)

15 Jul

Drills – AABB x2
Drills – ACK, SL Scissor x 2
2 x 40m build ups
Grass Tempo – 10 x 100m with stretching
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 30 secs

Drills (400m), Tempo (1000m), Upper Body (1120kg)

16 Jul

MB Throws – 4 x 3
Blocks – 3 x 30m
60, 80, 120m (95%)

Throws (12), Accels (180m), Max Velocity (170m)

I didn’t time my longer runs because then I might not focus on the relaxation aspect of running 95%. The 120m was into a big headwind but the other two runs felt very fluid.

17 Jul

Drills – AABB x2
Drills – ACK, SL Scissor x 2
2 x 40m build ups
Grass Tempo – 10 x 100m with stretching

19 Jul – Race Day

Sutcliffe Park Open Meeting – 100m

11.90 (+1.9 m/s wind)

My warm up is a quite ridiculous 80 minutes so I tried to cut it to 60 mins. I ditched a lot of drills and didn’t time myself for 30m or a flying run because it potentially fatigues me too much.

The race itself was good, someone was twitching a lot and we must have been held for 5 seconds on “set” which didn’t help things. The guy next to me ran a similar time but I left him out the blocks and he came back in the middle part of the race. I thought I held speed much better to the line and I generally felt fast on the day.

A bit surprised by the wind reading, I noticed a tail wind warming up but it had settled by the time the races started. Given that I’m carrying a bit of a cold I will take that time and look to run similar if not a little faster in the final race of the season.

Edit: Didn’t realise the race was filmed

[Fraser_9to5]

Comp 5

21 Jul

Drills – AABB x 2
Bike Tempo – 111,212,111 lvl 6, 150W
GS Circuit – 2 x 10 (3:16, 3:06)

Drills (160m), Bike Tempo (1100m), Circuits (240 reps)

22 Jul

Drills – A Walk, A March, A Skip, A Switch, Triple A – 2 x 20m
Skips for Height, Distance – 2 x 20m
2 x 5m with cones
2 x 10m with cones
Falling 2 x 10m, 3 pt 2 x 10m
Falling 2 x 20m, 3 pt 2 x 20m
Accel Drill – 4 x 2 sets
Non-CM Jumps – 3 x 5
A1 Reverse Plank March – 3 x 8
A2 Terminal Knee Extension (banded) – 3 x 10

Drills (280m), Accels (150m), Jumps (15), Drills (28 reps), Circuit (24 reps), Mobility (3 sets)

I did a Speed Code workout as a way of taking it easy the next two weeks. I’m aware that the 10 and 20m runs are probably something that belong in October of SPP but I’m getting a feel for whether I want to incorporate anything next season.

23 Jul

Cooper Test – 2908m
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 30 secs

I’m doing a six week experiment that had to finish with a 12 minute Cooper test. I set off way too fast and did not enjoy anything beyond 800m.

24 Jul

MB Throws – 4 x 3
Drills – A Walk, A March, A Skip, A Switch, Triple A – 2 x 20m
Drills – ACK, Dribble Bleed, SL bound w run out – 2 x 20m
Wicket runs – 4 x 20m
4 x 20E20F
DB Power Skips – 3 x 20m x 5kg per leg
Bosch Snatch – 3 x 4
A1 Nordic Curls – 2 x 5 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Airborne Lunge – 3 x 8

Throws (12), Drills (440m), Accels (40m), Max Vel (40m), Circuit (70 reps), Drills (12 reps)

I’ve seen wicket drills (in my case small cones) on Instagram but never done them myself. I did actually notice a difference in my front side mechanics so there’s potentially something there to help me improve. I was playing around with the distances because I’ve no idea what suits my stride length.

25 Jul

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

Core sets (9), Mobility sets (9)

I was jumping ahead on the core so having to repeat a few weeks. Next week I’ll move on to week 7 even though the speed sessions will be week 6.

26 Jul

Plyo Series – 3 x 3
Broad Jump – 252cm
Accels – 30m in 4.37 (-1 m/s wind)
Blocks – 3 x 30m
80m (40/40f) in 5.41/2.26/2.23 (9.91)
100m (40/30f/30f) in 5.43/3.32/3.39 (12.15)
120m (40/30f/30f/20f) in 5.48/3.29/3.30/2.35 (14.42)
Back Squat – 2 x 2 x 112.5kg
Bench Press – 2 x 2 x 97.5kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

Jumps (48), Accel (210m), Max Velocity (210m), Lower body (450kg), Upper body (2310kg)

Slightly less wind and slightly faster than last week.

I am struggling a bit this week because I’m using PDFs of the sprint coaching I had at University but I’ve lost the one for late July & August so I’m making it up as I go along. That’s why I’ve been including the Speed Code workouts as there’s at least some progression.

Looking at the race calendar the open on 8th August is probably too soon, meaning I could do one or both of the 21st and 28th August. The 28th is a Bank Holiday which is ideal because I’ll be able to run at peak time rather than 7pm at night, so while it means training another 4 weeks it’s probably the best option for me.

[Fraser_9to5]

27 Jul

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

Core sets (9), Mobility sets (9)

Comp 6

28 Jul

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
GS Circuit – 20 reps (6:03)

Drills (160m), Bike Tempo (1600m), Circuits (240 reps)

29 Jul

Drills – A Walk, A March, A Skip, A Switch, Triple A – 2 x 20m
Skips for Height, Distance, Bounds – 2 x 20m
2 x 5m with cones
4 x 10m with cones
3 x 30m in 4.30, 4.35, 4.30
Accel Drill – 4 x 2 sets
Non-CM Jumps – 3 x 5
A1 Reverse Plank March – 3 x 8
A2 Terminal Knee Extension (banded) – 3 x 10

Drills (320m), Accels (140m), Jumps (15), Drills (28 reps), Circuit (24 reps), Mobility (3 sets)

30 Jul

ILL – stomach bug

31 Jul

The Speed Code – Week 7 Day 2 (core/mobility)
Drills – AA x 2
Bike Tempo – 111,111,111 lvl 6, 150W

Drills (80m), Core sets (9), Mobility sets (9), Bike Tempo (900m)

1 Aug

MB Throws – 4 x 3
Drills – A Walk, A Skip, A Switch, Triple A – 2 x 20m
Drills – ACK, Dribble Bleed, SL bound w run out – 2 x 20m
Wicket runs – 4 x 20m
4 x 40E30F in 3.31, 3.29, 3.33, 3.26 +1 m/s wind
DB Power Skips – 3 x 20m x 6kg per leg
Bosch Snatch – 3 x 4
A1 Nordic Curls – 2 x 5 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Airborne Lunge – 3 x 8

Throws (12), Drills (400m), Max Vel (120m), Circuit (70 reps), Drills (12 reps)

I added more top end speed work to this session and converted the final session of this week to a fast tempo session.

2 Aug

The Speed Code – Week 7 Day 4 (core/mobility)

Core sets (9), Mobility sets (9)

3 Aug

Plyo Series – 3 x 3
Broad Jump – 252cm
3 x 30m in 4.38,4.37,4.39
3 x 200m, 2 x 200m (90 secs/5 mins) in 28.1,30.0,28.5 & 28.7,29.9
Back Squat – 2 x 2 x 112.5kg
Bench Press – 2 x 2 x 97.5kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

Jumps (48), Accel (90m), Tempo Runs (1000m), Lower body (450kg), Upper body (2310kg)

Having done an acceleration and top speed focused session this week I made this a tempo session. This was the “Dirty 200 session” I did with a friend at University, ideally you should hit all times 2 seconds slower than your 200m best. I’ve no idea what I can run for 200m but I was aiming for all 28 flat as a starting point. I was far too casual in the second run (and dead for the very last one) so there’s work to be done on pacing.

Another good week, I’m not panicking about the lack of weights and with my consistent measurements of top speed and 30m time each week I’ll be able to tell if it starts having a negative effect.

[Author]

Posts