Full Summer Sprint Program (Mar 2024)

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  • #14090
    Fraser_9to5
    Keymaster

      I finished last year’s indoor season with 7.63 secs in the 60m, this year I managed 7.62 secs. Outdoors my best was 11.90 +1.9 m/s, I’d like another wind legal sub-12 this time round.

      Break In Week

      22 Mar

      Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
      Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
      2 x 40m Technical Runs
      Tempo – 3 x 3 x 200m in 37.2, 36.6, 37.3
      MB Throws – 3 x 5 x 4kg
      MB Circuit – 2 rounds 15 reps (7 mins 36, 6 mins 09)
      DB Rows – 3 x 8 x 35kg
      DB Incline Press – 3 x 8 x 25kg
      Skull Crushers – 3 x 8 x 28.5kg
      OHP – 6 x 37.5kg, 35kg, 30kg
      Mobility A

      Drills (320m), Tempo (1880m), Throws (15), Circuits (360 reps), Upper Body Weights (4180kg), Mobility (9 sets)

      This is labelled as a long tempo day so I thought I’d mix it up and only do longer runs. Nice to get my first session under my belt though I’ll no doubt be aching a lot by tomorrow morning.

      23 Mar

      Broad Jump, 4 – best of 239cm
      Box Jumps – 3 x 5
      Hill Runs – 2 x 5 x 20m
      Uphill Broad Jumps – 3 x 10
      Hang Power Cleans – 3 x 8 x 20kg
      RLESS – 3 x 8 x 65kg
      A1 RDL – 3 x 8 x 75kg
      A2 Swiss Ball Reverse Hypers – 3 x 10
      Goblet Side Lunge – 2 x 8 x 25kg
      B1 Nordic Curls – 2 x 5 x 4 secs
      B2 Seated Leg Kicks – 2 x 8 secs
      C1 Sprinter Sit ups – 2 x 8 x 20kg
      C2 Bear Dog w Tap – 2 x 10
      C3 Leg Lowers – 2 x 15
      Mobility B

      Jumps (49), Accels (200m), Lower Body Weights (6200kg), Circuits (42 reps), Core (6 sets), Mobility (6 sets)

      Good session, not as long as I feared it would be. With 60 secs recovery the RLESS was challenging, I might feel that one tomorrow and may hamper my Monday session on the track. Triceps are sore from yesterday.

      24 Mar

      Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
      Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
      2 x 40m Technical Runs
      Tempo – 3 x 5 x 100m in 17.5, 17.2, 17.1
      MB Throws – 3 x 5 x 4kg
      MB Circuit – 2 rounds 15 reps (6:20, 6:02)
      DB Rows – 3 x 8 x 35kg
      DB Incline Press – 3 x 8 x 25kg
      OHP – 8,8,5 x 35kg
      Skull Crushers – 8,8,7 x 28.5kg
      Mobility C

      Drills (320m), Tempo (1580m), Throws (15), Circuits (360 reps), Upper Body Weights (4270kg), Mobility (8 sets)

      25 Mar

      Box Jumps – 3 x 3
      Hill Runs – 2 x 10 x 10m
      RLESS – 3 x 8 x 65kg
      A1 RDL – 3 x 8 x 75kg
      A2 Swiss Ball Reverse Hypers – 3 x 10
      B1 SL Swiss Ball HS Curl – 3 x 10
      B2 Lunge Jumps – 3 x 8
      Standing Calf Raise – 3 x 10 x 80kg (2 sec ISO)
      C1 Sprinter Sit ups – 2 x 8 x 20kg
      C2 Stir the Pot – 2 x 30 secs
      C3 Bird Dogs – 2 x 10
      Mobility D

      Jumps (33), Accels (200m), Lower Body Weights (7320kg), Circuits (60 reps), Core (6 sets), Mobility (6 sets)

      Didn’t want to do this workout as I’m still quite sore. Made it through unscathed and ready for my first track session.

      26 Mar

      DB Rows – 2 x 8 x 35kg
      DB Incline Press – 2 x 8 x 27.5kg
      OHP – 2 x 8 x 35kg
      Skull Crushers – 2 x 8 x 28.5kg
      Nekka (MB Circuit) – 3 x 15 reps in ~2 mins
      Mobility E

      Upper Body Weights (3016kg), Circuit (270 reps), Mobility (7 sets)

      27 Mar

      Accels – 2 x 5 x 10m
      Hard Tempo – 4,3,4 x 100m in ~15.7, ~15.5, ~15.9 secs
      RLESS – 2 x 8 x 70kg
      A1 SL Swiss Ball HS Curl – 2 x 10
      A2 Lunge Jumps – 2 x 8
      B1 Nordic Curls – 2 x 5 x 4 secs
      B2 Seated Leg Kicks – 2 x 8 secs
      SL Soleus Raise – 2 x 15 x 10kg
      C1 Sprinter Sit ups – 2 x 8 x 20kg
      C2 Ab Wheel Rollout – 2 x 15
      C3 Prone Pull Through – 2 x 10

      Accels (100m), Tempo (1100m), Lower Body Weights (2840kg), Jumps (16), Circuits (32), Core (6 sets)

      28 Mar

      Mobility G

      Mobility (6 sets)

      Good first week, though I struggled for motivation on a few days. I don’t like training when I’m still sore but that’s what happens in the early season. Could do with some warmer weather. Bring on the track sessions, first timed 30m run will be the end of week 2.

      #14091
      Fraser_9to5
      Keymaster

        GPP/SPP 1

        29 Mar

        Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
        Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
        2 x 40m Technical Runs
        MB Throws – 3 x 7 x 4kg
        Tempo – 2 x 3 x 200m in 37.1, 36.2
        MB Circuit – 15 reps in 6:20
        Nekka (MB Circuit) – 2 x 15 reps in ~2 mins
        DB Rows – 3 x 9 x 35kg
        DB Incline Press – 9,9,8 x 27.5kg
        OHP – 8,8,6 x 35kg
        Skull Crushers – 9,9,7 x 28.5kg
        Mobility A

        Drills (320m), Tempo (1280m), Throws (21), Circuits (360 reps), Upper Body Weights (4800kg), Mobility (9 sets)

        30 Mar

        Broad Jump, 4 – best of 247cm
        Box Jumps – 3 x 5
        Accels – 2 x 3 x (20m weighted vest, 20m 3 point)
        Hang Power Cleans – 2 x 8 x 20kg, 8 x 25kg
        RLESS – 3 x 8 x 70kg
        A1 RDL – 3 x 8 x 80kg
        A2 Swiss Ball Reverse Hypers – 3 x 10
        Goblet Side Lunge – 2 x 9 x 25kg
        B1 Nordic Curls – 2 x 5 x 4 secs
        B2 Seated Leg Kicks – 2 x 8 secs
        C1 Sprinter Sit ups – 2 x 8 x 20kg
        C2 Bear Dog w Tap – 2 x 10
        C3 Leg Lowers – 2 x 15
        Mobility B

        Jumps (19), Accels (240m), Lower Body Weights (6700kg), Circuits (42 reps), Core (6 sets), Mobility (6 sets)

        I ordered a running sled but it arrived 4 hours too late for this session. Instead I used a very light weighted vest, only a few kg’s. It’s far from ideal, I want to increase horizontal resistance not vertical, but it’s hopefully better than nothing. I felt strong in the gym, 60 seconds rest means it’s not about very heavy weights yet so more like conditioning. Really excited to see my 30m time on Wednesday and I have sleds on Monday so will use Freelap to get the weight right (from memory I want to run ~10% slower with a sled). I also broad jumped 247cm, last year I hit 253cm in SPP 2 and my PB is 254cm so I would like to surpass both of those.

        31 Mar

        MB Throws – 3 x 7 x 4kg
        Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
        Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
        2 x 40m Technical Runs
        Tempo – 2 x 5 x 100m in 17.0, 17.0
        MB Circuit – 2 rounds 15 reps (5:30, 5:32)
        Nekka (MB Circuit) 2 x 15 reps (2 mins each)
        DB Rows – 3 x 9 x 35kg
        DB Incline Press – 9,9,7 x 27.5kg
        OHP – 9,9,6 x 35kg
        Skull Crushers – 9,9,7 x 28.5kg
        Mobility C

        Drills (320m), Tempo (1080m), Throws (21), Circuits (540 reps), Upper Body Weights (4820kg), Mobility (8 sets)

        1 Apr

        Box Jumps – 3 x 5
        Accels – 3 x 20m sled, 20m 3pt in ~3.45, ~3.12 freelap
        3 x EFE 60m
        RLESS – 3 x 8 x 75kg
        A1 RDL – 3 x 8 x 80kg
        A2 Swiss Ball Reverse Hypers – 3 x 10
        B1 SL Swiss Ball HS Curl – 3 x 10
        B2 Lunge Jumps – 3 x 8
        Standing Calf Raise – 4 x 10 x 85kg (2 sec ISO)
        C1 Sprinter Sit ups – 2 x 8 x 20kg
        C2 Stir the Pot – 2 x 30 secs
        C3 Bird Dogs – 2 x 10
        Mobility D

        Jumps (39), Accels (120m), Lower Body Weights (8920kg), Circuits (60 reps), Core (6 sets), Mobility (6 sets)

        Purchased a sled and loved the first session with it. The sled itself is light and I loaded it with 7.5kg, which seemed spot on for the goal of running ~10% slower than unweighted. 3.12 secs for 20m on Freelap is close to my best from winter so I’m also happy to have not lost a step with County Champs only 6 weeks away. Accidentally wrote down 75kg for RLESS and only realised one set in, it was very tough but glad I didn’t back out of it.

        2 Apr

        DB Rows – 2 x 9 x 35kg
        DB Incline Press – 2 x 9 x 27.5kg
        OHP – 2 x 9 x 35kg
        Skull Crushers – 2 x 9 x 28.5kg
        Mobility E

        Upper Body Weights (3393kg), Mobility (7 sets)

        Easy, could have bumped a few exercises.

        3 Apr

        Trek – 2 x 20m
        Accels – 3 x 10m, 3 x 20m, 3 x 30m in 4.30 secs freelap
        Hard Tempo – 3 x 4 x 100m in ~15.4, ~15.4, ~15.5 secs
        RLESS – 2 x 8 x 75kg
        A1 SL Swiss Ball HS Curl – 2 x 10
        A2 Lunge Jumps – 2 x 8
        B1 Nordic Curls – 2 x 5 x 4 secs
        B2 Seated Leg Kicks – 2 x 8 secs
        SL Soleus Raise – 4 x 15 x 15kg
        C1 Sprinter Sit ups – 2 x 8 x 20kg
        C2 Ab Wheel Rollout – 2 x 15
        C3 Prone Pull Through – 2 x 10
        Mobility F

        Drills (200m), Accels (180m), Tempo (1200m), Lower Body Weights (4200kg), Jumps (16), Circuits (32), Core (6 sets), Mobility (4 sets)

        Wet track, 11 degrees, -2 m/s headwind. I felt relatively flat today, ~4.30 secs for 30m in Freelap is about what I’d expected. Really pushing it with RLESS, right leg struggles to finish. I still feel positive about the next month or so and will be attempting a very slight reduction in volume in the weight room to see if it helps me progress more week to week.

        4 Apr

        Mobility G

        Mobility (6 sets)

        Good week, next week I have to shift my sessions by a day which will be a new summer set up to accommodate working from the office more often. That means I will have an 8 day week and a nice break between my first and second speed sessions.

        I’m still struggling for motivation, it’s either the weather, the fact there isn’t much flat out sprinting, or the stress from work & home life. Either way I’m feeling quite reluctant at the start of every workout instead of my usual excitement.

        #14105
        Fraser_9to5
        Keymaster

          GPP/SPP 2

          5 Apr

          Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
          Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
          2 x 40m Technical Runs
          MB Throws – 3 x 7 x 4kg
          Tempo – 3 x 3 x 200m in 36.8, 36.3, 36.6
          Nekka (MB Circuit) – 2 x 15 reps in ~2 mins
          – a few hours later –
          MB Circuit – 30 reps in 10:40
          DB Rows – 3 x 10 x 35kg
          DB Incline Press – 3 x 6 x 30kg
          OHP – 3 x 6 x 37.5kg
          Skull Crushers – 3 x 7 x 31kg
          Mobility A

          Drills (320m), Tempo (1880m), Throws (21), Circuits (540 reps), Upper Body Weights (4510kg), Mobility (9 sets)

          I did this workout in two stages as I was pressed for time. I also had to double up on the MB circuit and crank out 30 reps of each, which wasn’t too bad. I bumped the upper body weights then decided instead of going up a rep to go up a weight as the rep range will drop soon enough for SPP.

          6 Apr

          Broad jumps, 4 – best of 242cm
          Box Jumps – 3 x 5
          Accels – 5 x 10m, 3 x (20m sled, 20m 3 pt), 5 x 30m in 4.35 freelap
          Hang Power Clean – 2 x 8 x 30kg, 8 x 35kg
          RLESS – 8 x 75kg
          A1 RDL – 3 x 8 x 80kg
          A2 Swiss Ball Reverse Hypers – 3 x 11
          Goblet Side Lunge – 2 x 8 x 30kg
          B1 Nordic Curls – 2 x 5 x 4 secs
          B2 Seated Leg Kicks – 2 x 8 secs
          C1 Sprinter Sit ups – 3 x 8 x 20kg
          C2 Bear Dog w Tap – 3 x 10
          C3 Leg Lowers – 3 x 15
          Mobility B

          Jumps (19), Accels (320m), Lower Body Weights (4840kg), Circuits (55 reps), Core (9 sets), Mobility (6 sets)

          Dry track, 12 degrees, + 4 m/s wind. My right leg was causing me problems, it was similar to the issues I had when I pushed my RLESS quite hard in the previous session. It meant I may have subconsciously held back on my sprints, given my 30m times. I still tried one set of RLESS after but my leg was having none of it so I did the rest of the session. No long term concern but wary that injuries are very costly to a season.

          7 Apr

          MB Throws – 3 x 7 x 4kg
          Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
          Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
          2 x 40m Technical Runs
          Tempo – 111,212,212,111

          Drills (320m), Tempo (1680m), Throws (21)

          Another two part workout, I didn’t have time to fit all of this in so I took advantage of this 8 day week and carried the rest of it over to tomorrow.

          8 Apr

          DB Rows – 3 x 6 x 35kg
          DB Incline Press – 3 x 6 x 30kg
          OHP – 3 x 6 x 37.5kg
          Skull Crushers – 3 x 6 x 31kg
          MB Circuit – 15 reps in 5:30
          Nekka – 2 x 15 reps in 2 mins
          Mobility C

          Circuits (360 reps), Upper Body Weights (3573kg), Mobility (8 sets)

          Continued from yesterday. I wasn’t happy with my technique in the DB rows so I reduced the reps and did them with better form. I didn’t realise I had done more a few days ago so I did sets of 6 on everything today and it felt quite easy.

          9 Apr

          Box Jumps – 3 x 5
          Accels – 3 x 20m sled, 20m 3pt
          4 x EFE 60m
          RLESS – 8,8,7 x 75kg
          A1 RDL – 3 x 8 x 82.5kg
          A2 Swiss Ball Reverse Hypers – 3 x 11
          B1 SL Swiss Ball HS Curl – 3 x 11
          B2 Lunge Jumps – 3 x 8
          Standing Calf Raise – 5 x 10 x 90kg (2 sec ISO)
          C1 Sprinter Sit ups – 3 x 9 x 20kg
          C2 Stir the Pot – 3 x 30 secs
          C3 Bird Dogs – 3 x 10
          Mobility D

          Jumps (39), Accels (160m), Max Velocity (120m), Lower Body Weights (9480kg), Circuits (66 reps), Core (9 sets), Mobility (6 sets)

          Damp track, 9 degrees, swirling wind. I felt much better today but didn’t time anything. Nice to get back to weights though I didn’t attempt the final rep on RLESS. Knackered this evening so it will be nice to get into SPP soon.

          10 Apr

          DB Rows – 2 x 7 x 35kg
          DB Incline Press – 2 x 6 x 30kg
          OHP – 2 x 7 x 37.5kg
          Skull Crushers – 2 x 8 x 31kg
          Mobility E

          Upper Body Weights (2720kg), Mobility (7 sets)

          11 Apr

          Trek – 3 x 20m
          Accels – 3 x 10m, 3 x 20m, 3 x 30m in 3.12 secs, 4.25 secs freelap
          Hard Tempo – 3 x 4 x 100m in ~14.9, ~14.9, ~15.1 secs
          RLESS – 2 x 8 x 75kg
          A1 SL Swiss Ball HS Curl – 2 x 11
          A2 Lunge Jumps – 2 x 8
          B1 Nordic Curls – 2 x 5 x 4 secs
          B2 Seated Leg Kicks – 2 x 8 secs
          SL Soleus Raise – 5 x 20 x 20kg
          C1 Sprinter Sit ups – 3 x 8 x 20kg
          C2 Ab Wheel Rollout – 3 x 15
          C3 Prone Pull Through – 3 x 10
          Mobility F

          Drills (300m), Accels (180m), Tempo (1200m), Lower Body Weights (6400kg), Jumps (16), Circuits (34), Core (9 sets), Mobility (4 sets)

          14 degrees, dry track, no wind. Much better session here, getting back in my groove again. The calf work was a lot but that should see me through the outdoor season without major Achilles issues.

          Much more positive at the end of this week, looking ahead I have a few new things to get excited about like front squats and heavier weight in the hang power cleans.

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