Full Summer Sprint Program (Mar 2023)

[Fraser_9to5]

Comp 7

4 Aug

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
GS Circuit – 20 reps (5:44)

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

5 Aug

Drills – A Walk, A March, A Skip, A Switch, Triple A – 2 x 20m
Skips for Height, Distance, Bounds – 2 x 20m
4 x 10m falling with cones
2×20,2×30,40m, 30’s in 4.50, 4.47 and 40m in 5.70
Accel Drill – 6 x 2 sets
Broad Jumps – 4 x 3 (avg 227cm, 235cm, 235cm, 230cm)
Depth Jump – 3 x 3
Banded RDL – 3 x 6

Drills (320m), Accels (180m), Jumps (21), Drills (40 reps), Circuit (18 reps)

Horrible weather, lashing it down with rain and I was in a hoodie and a waterproof jacket. It made running fast a bit challenging and it feels like I should introduce a precipitation rule on top of my temperature rule and have an indoor session if it’s miserable weather.

6 Aug

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
Speed Code Week 7 Day 2

Drills (160m), Bike Tempo (1600m), Upper Body (1120kg), Core (8 sets), Mobility (6 sets)

7 Aug

MB Throws – 4 x 2
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 – 6 x 20m (2x183cm,191,199,206,211,216)
3 x 40E30F in 3.29, 3.22, 3.26 +1 m/s wind
40 yards (36.58m) in 5.11 secs
Reactive Step Up Jump – 3 x 5
Ankle Overcoming Isometric – 4 x 5 secs
Glute Overcoming Isometric – 4 x 5 secs

Drills (400m), Max Velocity (150m), Accels (30m), Jumps (15), Circuit (40 reps), Throws (8)

This was the best wicket session, I took 2 steps back from 20m and that seemed to be the right place in my stride to roll right into the wickets without stuttering.

8 Aug

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

Core sets (8), Mobility sets (6)

I’m doing the same volume in fewer sets, so it’s slightly misleading to go from 9 mobility sets to 6.

9 Aug

Plyo Series – 3 x 3
Broad Jump – 253cm
3 x 30m in 4.37,4.45,4.38 (no wind)
3 x 200m, 2 x 200m (90 secs/5 mins) in 27.6,28.3,29.0 & 29.1,29.7
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)

Last week my average 200m was 29.04 for the 5 reps, this week it was 28.74 so progress is being made. I couldn’t believe the last rep was under 31 seconds as it felt painfully slow. My quads were clearly fatigued, more cumulative workload but also from 3 x 30m beforehand, so perhaps less acceleration in this session.

I’m going to run on Mon 28th August as my final race and have written out my workouts leading up to that. I’m excited to drop weights and see if there’s a step change in my speed. I can’t see me running much faster than my 11.90 so posting another similar time will be good enough for me.

[Fraser_9to5]

Comp 8

11 Aug

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
GS Circuit – 10 reps (5:02)

Drills (160m), Bike Tempo (1600m), Circuits (110 reps)

12 Aug

Drills – A Walk, A March, A Skip, A Switch, Triple A – 2 x 20m
Skips for Height, Distance, Bounds – 2 x 20m
4 x 10m falling with cones
2×20,2x30m in 4.40, 4.47 (2nd run in headwind)
60m – 7.73 (+2 wind)
Broad Jump Triples – 4 sets (7.28m, 7.60m, 7.78m, 7.62m)

Drills (320m), Accels (180m), Jumps (12), Max Vel (30m)

13 Aug

Drills – AABB x 2
Bike Tempo – 111,31213,111 lvl 6, 150W
Speed Code Week 8 Day 2

Drills (160m), Bike Tempo (1600m), Core (8 sets), Mobility (6 sets)

14 Aug

MB Throws – 4 x 2
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 – 6 x 20m (2x183cm,191,199,206,211,216)
80m (40/20/20) in 5.43, 2.20, 2.24 (9.89)
100m (40/30/30) in 5.52, 3.50, 3.45 (12.49)
120m (40/30/30/20) in 5.61, 3.39, 3.48, 2.36 (14.85)
Reactive Step Up Jump – 3 x 5
Ankle Overcoming Isometric – 3 x 5 secs
Glute Overcoming Isometric – 4 x 5 secs

Drills (400m), Max Velocity (270m), Accels (90m), Jumps (15), Circuit (35 reps), Throws (8)

The wind was -2 m/s gusting up to -5 m/s. Quite hard to judge any of the times when it’s gusting as you can’t tell how strong it’s blowing as you run.

15 Aug

The Speed Code – Week 8 Day 4 (core/mobility)

Core sets (8), Mobility sets (6)

17 Aug

Plyo Series – 2 x 3
Broad Jump – 251cm
30m in 4.34 (+2 m/s wind)
60m (40/20) in 5.52/2.18 (7.70)
80m (40/20/20) in 5.46/2.16/2.20 (9.82)
100m (40/30/30) in 5.43/3.28/3.29 (12.00)
Bench Press – 2 x 2 x 97.5kg

Jumps (33), Accel (120m), Max Vel (150m), Upper body (390kg)

I decided this session on the fly and was happy with the execution. Someone else was doing sprints (rare at my track) so I asked if he’d like to race for my last rep. He was Spain’s U18 400m champion and could probably run 11.1 if not faster, but it was really nice to get that added focus of competing.

I’ve revised the final week of training to reduce the volume even further. From reading one of Verkhoshansky’s textbooks I remember that no longer feeling sore still means there’s about 8 days before you actually peak so I’d like to err on the side of lower volume.

I have absolutely no expectations for my final race and would be very pleased with another legal sub-12 and thrilled with a season’s best (currently 11.90).

[Fraser_9to5]

Comp 9

19 Aug

Drills – AABB x 2
Bike Tempo – 2 x 6 x 45 secs, lvl 6, 150W

Drills (160m), Bike Tempo (1200m)

20 Aug

Drills – A Walk, A March, A Skip, A Switch, Triple A – 2 x 20m
Skips for Height, Distance, Bounds – 2 x 20m
2 x 30m in 4.40, 4.33
60m (40/20) in 5.60/2.37 (7.97) 95% pace
80m (40/20/20) in 5.63/2.33/2.33 (10.30) 95% pace
100m (40/30/30) in 5.66/3.61/3.75 (13.02) 95% pace
Broad Jump Triples – 3 sets (7.63m, 7.77m, 7.81m)
3D RDL – 3 x 6

Drills (320m), Accels (150m), Jumps (9), Max Vel (150m), Circuit (18 reps)

There was a -2 m/s wind and the longer runs were at 95%. I struggled to gauge that intensity and the final run was a lot slower.

21 Aug

Drills – AABB x 2
Bike Tempo – 2 x 5 x 45 secs lvl 6, 150W
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 30 secs
Speed Code Week 9 Day 2

Drills (160m), Bike Tempo (1000m), Upper Body (1120kg), Core (8 sets), Mobility (6 sets)

22 Aug

MB Throws – 2 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
4 point starts – 20,30,40m
80m (40/20/20) in 5.44, 2.22, 2.33 (10.05) 95% pace
Bench Press – 2 x 2 x 97.5kg

Drills (400m), Max Velocity (60m), Accels (110m), Upper Body (390kg)

I didn’t have a car so couldn’t bring my blocks, instead I did a 4 point start. I was much better at judging 95% this time, I was pretending to run the first 80m of a 200m.

23 Aug

The Speed Code – Week 9 Day 4 (core/mobility)

Core sets (9), Mobility sets (9)

Week 9 is quite a lot of volume so I went back to 9 sets.

24 Aug

MB Throws – 2 x 3
Broad Jump – 248cm
Blocks – 10,20,30,40m

Throws (6), Jumps (4), Accel (90m), Max Vel (10m)

I potentially jumped further in the broad jump but my feet slipped on the damp track so I ignored the reading. I already feel like I could have given myself a longer taper because my quads still have a level of cumulative fatigue from this season.

It’s weird to admit but all I want is the final race to be over with. This season is too long, starting ~5th Sept and ending 28th August. I am really looking forward to 4 weeks rest.

[Fraser_9to5]

Comp 10

25 Aug

The Speed Code – Week 9 Day 6 (core/mobility)

Core sets (9), Mobility sets (9)

26 Aug

Drills – A Skip, A Run, B Skip, B Run 2 x 20m
Drills – Dribble ACK, SL w runout 2 x 20m
Build ups – 2 x 40m
Grass Tempo – 10 x 100m

Drills (440m), Tempo (1000m)

28 Aug – Race Day

100m – 12.16 (-0.4 m/s wind)

Drills (320m), Tempo (300m), Accel (90m), Max Vel (90m)

This was not good. I forgot that I’d shortened the warm up so I was fully ready to race about 40 minutes too early. I did some extra runs, 30m in 4.40 and 4.37, a flying 20m in 2.19, and then I forgot a final part of my warm up which I feel takes 0.05 secs off my 100m time.

Race execution was poor but no more than I deserved given how casual I’ve been about this one. I got completely thrown off when someone who was slower than me on paper got out ahead of me (he didn’t even have blocks). I forgot my top speed cue but considering that I felt okay, usually I’ve built up a lead to 40m from my strong acceleration phase.

I think this was my first headwind so if you take previous races and correct for wind then all three were 12.0* while this would be 12.13, and considering the poor warm up and execution that’s actually fair.

Ultimately this season was just too long for me and by running sub-12 I’d already got everything I wanted from it. I’ve had an eye on next season since then and can finally look forward to ~4 weeks of light or no exercise. I also felt my taper could have been even longer, my legs are probably another 5 or 6 days away from peak freshness. Next season awaits.

[Author]

Posts