Full Summer Sprint Program (Mar 2024)

[Fraser_9to5]

SPP 3

27 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
Tempo – 3 x 2 x 300m in 57.3, 56.3, 57.4 secs
MB Circuit – 10 reps
Waterloo – 2 x 20 reps in ~5:35
Mobility A

Drills (320m), Tempo (1880m), Circuits (600 reps), Mobility (9 sets)

Getting cumulative fatigue, mainly from disrupted sleep and an intense period of work in my job. I want to eat 10,000 calories and sleep for a week.

Still turning up every day and doing the work, no enthusiasm for County Champs but will sign up anyway.

28 Apr

Broad jumps, 4 – best of 248cm
Box Jumps – 3 x 5
Blocks – 2 x 10, 2 x 20, 2 x 30m in 4.32 Freelap
3 x EFE, 2 x 60m (30m IL), flying 30m in 3.51 secs Freelap
Front Squats – 4 x 4 x 90kg
Bench Press – 4 x 4 x 90kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 8,7,6
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Bear Dog w Tap – 2 x 15
A3 Fifer Scissors – 2 x 25
Mobility B

Jumps (19), Accels (210m), Max Velocity (150m), Lower Body Weights (1440kg), Upper Body Weights (4260kg), Core (6 sets), Mobility (6 sets)

Wet track, 8 degrees, no wind. I honestly feel like I’m faster from a 3 point than out the blocks right now, maybe I need to use them more in training or adjust them. The flying runs were reassuring given I’m still shutting off early. Pleased with front squats, a real challenge for my core while my legs are not that troubled by the weight. Overall a good session, if not a bit slow in the first 30m.

29 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
Tempo – 111,212,212,111 in 100m 17.1, 200m 35.9 secs
MB Circuit – 10 reps
Nekka – 2 x 15 reps

Drills (320m), Tempo (1680m), Circuits (300 reps)

Comfortable and really accurate pacing.

30 Apr

MB Throws – 3 x 5
Accels – 3 x 30m in 4.40 secs freelap
4, 3 x 60m (30m IL) in 4.35/8.10 freelap (30m/60m)
Step Ups – 3 x 8 x 50kg
Back Squat – 2 x (10 x 92.5kg, 5 x 107.5kg, 2 x 115kg)
RLESS – 3 x 6 x 75kg
A1 RDL – 3 x 5 x 90kg
A2 Swiss Ball Reverse Hypers – 3 x 11
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
Standing Calf Raise – 3 x 10 x 90kg (2 sec ISO)
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, X-Leg Sit ups, Fifer Scissors, 25 reps each
Mobility D

Throws (15), Accels (300m), Max Velocity (210m), Lower Body Weights (12535kg), Circuits (45 reps), Core (6 sets), Mobility (6 sets)

Dry track, 9 degrees, -6 m/s wind. Silly wind, can’t really judge the times.

1 May

New Mobility E

Mobility (6 sets)

2 May

Trek – 3 x 20m
Bounds – 2 x 60m relaxed
Blocks – 3 x 30m in 4.30 Freelap
4 x 60m (35m IL) in 4.28/7.82 Freelap
2 x 90m (30m IL) in 4.30/7.80/11.40 Freelap
Hang Power Clean – 4 x 3 x 45kg
Back Squat – 4 x 4 x 110kg
SL Soleus Raise – 3 x 12 x 35kg

Drills (420m), Accels (270m), Max Velocity (240m), Lower Body Weights (4820kg)

Damp track, 14 degrees, no wind. My legs are heavy, surprisingly my calves are the worst. I was pleased with the speed I had at the intensity limit but as always a little uncertain about what I can do at County Champs given I’ve done so little top speed work. Squats were intentionally easy, I’ve put in more volume in the weights room compared to last year and it’s probably too much for me.

If I can rest up I’m expecting to be in ~12.10 shape, with a favourable tailwind needed to get under 12.00. I’ve had trouble sleeping most of this week which really hasn’t helped.

3 May

Bench Press – 4 x 4 x 90kg
Pendlay Rows – 3 x 6 x 75kg
Pull ups – 8,7,6
Rotator Cuff – 2 x 2 x 10
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Ab Wheel Rollout with pull in – 2 x 8
A3 Prone Pull Through – 2 x 15 x 5kg
Mobility G

Upper Body Weights (4260 kg), Core (6 sets), Mobility (6 sets)

Better sleep last night, crazy cumulative fatigue though. This session was fairly routine, I seem to remember learning that rows should match bench press ideally, so I have work to do before I’m nearing 85-90kg.

An okay week, on to the next one.

[Fraser_9to5]

SPP 4

4 May

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 2 x 300m in 53.5, 55.4, 57.7 secs
MB Circuit – 15 reps in 6:00
Waterloo – 2 x 20 reps in ~5:25
Mobility A

Drills (320m), Tempo (1880m), Circuits (660 reps), Mobility (9 sets)

Pacing was atrocious, the first run was 51.8 and I gradually got slower, the complete opposite of how you’re meant to do tempo. I had a lot of other people on the track and that often throws off my pacing. To take a positive from it, I felt like I could have done all of them in 55.5, which would be 18.5 secs per 100m. I might consider moving my 100’s to 16.5 secs and 200’s to 35 secs (17.5 secs per 100m) and seeing if I can handle it.

5 May

Broad jumps, 4 – best of 243cm
Box Jumps – 3 x 5
Blocks – 3 x 30m in 4.32 Freelap
3 x 30E20F flying 20m in 2.31 secs Freelap
2 x 60m (35m IL) in 4.32/7.95 secs Freelap
Front Squats – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95, 5 x 80kg
Bench Press – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95, 5 x 80kg
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Bear Dog w Tap – 2 x 15
A3 Fifer Scissors – 2 x 25
Mobility B

Jumps (19), Accels (150m), Max Velocity (120m), Lower Body Weights (1860kg), Upper Body Weights (1860kg), Core (6 sets), Mobility (6 sets)

Dry track, 15 degrees, -4 m/s wind. Very flat today, I was working in the garden yesterday and was otherwise quite active which may have been to blame. My first two runs out of blocks were 4.50 secs, no idea how the third dropped so much in time. Glad to do lower volume in the gym, the power matrix is all about intent and speed and the reps are well within what I can do.

Pleased with the flying runs given the wind and how flat I felt.

6 May

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 – 111,121,121,111 in 100m 17.2, 200m 37.1 secs
MB Circuit – 10 reps
Nekka – 2 x 15 reps
Mobility C

Drills (320m), Tempo (1480m), Circuits (300 reps), Mobility (8 sets)

Wet and miserable this morning, in no mood to push it so times were a little slower.

7 May

MB Throws – 3 x 5
Accels – 3 x 30m in 4.25 secs freelap
2 x 3 x 60m (35m IL) in 4.22/7.65 freelap (30m/60m)
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 5 x 95kg
Standing Calf Raise – 2 x 10 x 100kg (2 sec ISO)
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, 25 reps each
Mobility D

Throws (15), Accels (270m), Max Velocity (180m), Lower Body Weights (3510kg), Core (4 sets), Mobility (6 sets)

18 degrees, dry, +4 m/s wind. I felt sharp today and would have liked to see my times without the wind behind me. Great session, lovely blue skies and warm. Squats were for speed and not too heavy, so much more positive about Saturday now.

8 May

Mobility E

Mobility (6 sets)

9 May

Accels – 3 x 30m in 4.22 Freelap
2 x 60m (35m IL) in 4.22/7.72 Freelap
90m EFE, flying 30’s in 3.25/3.49
Mobility F

Accels (150m), Max Velocity (120m), Mobility (4 sets)

Dry track, 17 degrees, no wind AKA perfect conditions. I tried to be relaxed and fast today, no prizes for setting training PBs. Incredibly pleased with the times as I still don’t feel 100% sharp, the flying 30m in 3.25 is a huge relief and means I should be in and around 12.00-12.10 on Saturday.

10 May

Mobility G (TBC)

Mobility (6 sets)

Race tomorrow so a well deserved day off for my body.

[Fraser_9to5]

SPP 5

11 May

County Championships – 100m

Final – 12.34 secs (-1 m/s wind)

I warmed up well, it was 22 degrees with a cross wind, annoyingly my Freelap didn’t record my 30m time and I didn’t set it up for a flying 20m, really should have done so on the back straight so I could have a comparison between Freelap times and 100m time. I got out okay, only one other guy in the race and when he pulled ahead of me at 40m I lost all focus and just tried to chase him. He’s a 200/400m runner so top end speed was there eventually.

After sulking and eating lots of food, I sat down and crunched the numbers on my run. I ran a 4.22 on Thursday then ~2.17 20m fly, if you map out my fatigue to 100m and add in reaction time that would be 7.69 to 60m (I opened with 7.68 indoors) and only 12.23 to 100m (if you correct for the wind I ran a 12.26 today). I think the issue was believing I was in 12.0-12.1 shape and having that crushed by reality. Last year was a wind assisted 11.95 which was more like 12.15 corrected so I was deluding myself to think sub 12 was possible in anything other than very favourable wind.

I have no plans to race for at least 7 weeks, I may base my decision to next compete on Freelap times as I’ll have a lot of 80’s and 100’s in training to go by. It’s another learning experience and ultimately helpful, if not a tough one to take on the day given my high expectations.

12 May

Mobility B

Mobility (5 sets)

Quite achey today, had a long morning walk and enjoyed the sunshine.

13 May

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 in 100m 16.5, 200m 35.4 secs
MB Circuit – 15 reps in 5:55
Nekka – 2 x 20 reps in 2:25
Mobility C

Drills (320m), Tempo (1680m), Circuits (420 reps), Mobility (8 sets)

Remembered that I wanted to go a bit faster in tempo so I was aiming for 16.5 per 100m and 35.0 for 200m. I could tell I’ve had a light week as I was recovering really quickly between reps. Good to get back into training.

14 May

MB Throws – 4 x 5
Accels – 4 x 30m in 4.30 secs freelap
4 x 70m (35m IL) in 4.32/5.50/9.15 secs freelap (30m/40m/70m)
Step Ups – 8,8,7 x 50kg
RLESS – 3 x 6 x 80kg
A1 RDL – 3 x 6 x 90kg
A2 Swiss Ball Reverse Hypers – 3 x 12
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
Standing Calf Raise – 3 x 10 x 100kg (2 sec ISO)
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, X-Leg Sit ups, Fifer Scissors, Hip Rock & Raise 25 reps each
Mobility D

Throws (20), Accels (240m), Max Velocity (160m), Lower Body Weights (—kg), Circuits (48 reps), Core (7 sets), Mobility (6 sets)

Damp track, 14 degrees, – 4 m/s wind. These runs felt reasonably strong, the cue for the first 30m was to pretend I was running downhill. Step ups are meant to be explosive so 8 reps was a bit much, I’ll reduce it next time. A good session overall.

15 May

Mobility E

Mobility (6 sets)

16 May

Rudiment – 2 x 20m
Accels – 3 x 30m in 4.25 Freelap
2 x 70m (35m IL) in 4.25/5.42/8.95 Freelap (30m/40m/70m)
2 x 90m FEF in 4.25/7.75/11.20 Freelap (30m/60m/90m)
Hang Power Clean – 3 x 45kg, 2 x 3 x 47.5kg
Back Squats – 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 3 x 1 x 115kg, 5 x 95kg
A1 Nordic Curls – 2 x 5 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
SL Soleus Raise – 3 x 15 x 30kg
Mobility F

Drills (360m), Accels (210m), Max Velocity (200m), Upper Body Weights (– kg), Circuits (10 reps), Mobility (4 sets)

14 degrees, wet track, no wind. I felt very bouncy after all the low level plyometrics that make up Rudiment, I should put them in winter training too. Reasonably pleased with my pace in the runs, quads were quite fatigued by the end. Hang power cleans were a little too easy so I bumped it 2.5kg, still keeping it very explosive and light. Almost a 3 hour session which is a chore right now.

17 May

Bench Press – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95, 5 x 80kg
Rotator Cuff – 2 x 2 x 10
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 – 2,3,2 x 300m in 57.0, 56.2, 57.0 secs
Mobility A

(stopped tracking volume, might retrospectively add it in again)

I moved my tempo session a day early as I’m in London tomorrow, left out the circuits which I can squeeze in first thing tomorrow alongside core work. A little laboured in the 300m runs.

[Fraser_9to5]

SPP 6

18 May

MB Circuit – 10 reps in 4:00
Bataan – 2 x 20 reps in ~8:15
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Ab Wheel Rollout with pull in – 2 x 8
A3 Prone Pull Through – 2 x 15 x 5kg
Mobility B

Yesterday’s ab workout combined with today’s circuits.

19 May

Broad jumps, 4 – best of 242cm
Box Jumps – 3 x 3
MB Throws – 2 x 3
3 x 30m in 4.28 Freelap
4 x 40E20F flying 20m in 2.16 secs Freelap
2 x 60m (40m IL) in 4.22/5.32/7.55 secs Freelap
Front Squats – 8 x 67.5, 5 x 77.5, 3 x 82.5, 5 x 80kg
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Bear Dog w Tap – 2 x 15
A3 Fifer Scissors – 2 x 25
Mobility B

Dry, 19 degrees, +2 m/s wind. Slow start with the 30’s but some speedy flying runs woke my legs up and I finished really strongly.

20 May

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 in 100m 16.5, 200m 35.5 secs
MB Circuit – 15 reps in 5:40
Nekka – 2 x 20 reps in 2:30
Mobility C

Breezed through this.

21 May

MB Throws – 4 x 5
Accels – 4 x 30m in 4.25 secs freelap
4 x 70m (35m IL) in 4.30/5.45/8.95 secs freelap (30m/40m/70m)
Step Ups – 6 x 52.5, 50, 50kg
RLESS – 3 x 6 x 80kg
A1 RDL – 3 x 6 x 90kg
A2 Swiss Ball Reverse Hypers – 3 x 12
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
Standing Calf Raise – 3 x 10 x 100kg (2 sec ISO)
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, X-Leg Sit ups, Fifer Scissors, Hip Rock & Raise 25 reps each
Mobility D

12 degrees, wet track, no wind. I felt immediately sluggish doing 52.5kg step ups so dropped it back to 50kg to keep it fast. Track session was okay, would like to be doing 4.2* more consistently for 30m.

22 May

Mobility E

23 May

Rudiment – 2 x 20m
Blocks – 10,20,30,40m in 4.30, 5.45 Freelap (30,40m)
2 x 70m (40m IL) in 4.30/5.45/9.00 Freelap (30m/40m/70m)
2 x 90m FEF in 4.25/7.75/11.25 Freelap (30m/60m/90m)
Hang Power Clean – 3 x 3 x 47.5kg
Back Squats – 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 3 x 1 x 115kg, 5 x 95kg
A1 Nordic Curls – 2 x 5 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
SL Soleus Raise – 3 x 18 x 30kg
Mobility F

Dry track, 16 degrees, cross wind. I felt good today, skips for height and distance as part of rudiment were really strong. I’m probably quicker from 3 point than blocks right now, I need to put them in more often. Times were very similar to last week but warmer conditions.

This is the last speed session for a while with an intensity limit, from next week it’s flat out for the full distance. Hoping to see myself get under 1.10 secs for 10m splits consistently. I will do a 100m from blocks in training and don’t plan to race again until mid-July.

24 May

Bench Press – 8 x 67.5, 5 x 77.5, 3 x 82.5, 5 x 80kg
Rotator Cuff – 2 x 2 x 10
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Ab Wheel Rollout with pull in – 2 x 8
A3 Prone Pull Through – 2 x 15 x 5kg
Mobility G

Only a 20 minute session, feeling quite flat today.

[Fraser_9to5]

SPP 7

25 May

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 – 2,3,2 x 300m in 55.5, 55.5, 55.8 secs
MB Circuit – 10 reps in 4:30
Bataan – 2 x 20 reps in 7:45, 7:15
Mobility A

Times look consistent but the first 300m was 52.3 so I need to calm down a bit with the opening rep. Quite hard to hold speed in the final set, I ended up on the ground after crossing the line on the last rep.

Really excited at the prospect of a whole summer doing flat out sprinting with the use of my Freelap. Last summer was a bit experimental, weaving in sessions from a program called The Speed Code. This summer I’m doing everything (nearly) as prescribed and hope to see some sub-12 runs in July/Aug.

26 May

Broad jumps, 4 – best of 243cm
Box Jumps – 3 x 3
MB Throws – 2 x 3
3 x 30m in 4.35 Freelap
4 x 60m in 4.32/5.50/7.80 secs Freelap
Front Squats – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95kg, 5 x 80kg
Bench Press – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95kg, 5 x 80kg
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Bear Dog w Tap – 2 x 12
A3 Fifer Scissors – 2 x 25
Mobility B

16 degrees, dry track, -4 m/s wind. Felt so flat today, the 243cm broad jump cheered me up as I thought it would be much lower. I even hit 250cm but didn’t stick the landing and wobbled backwards. Wind was at least -4 m/s, likely gusting to -6 or -8. I had one calm run where I managed 7.70 so it was certainly slowing me down.

I did try depth jumps after front squats but my legs wouldn’t react from a 65cm drop so I scrapped them completely and took them out next week’s workout. If I schedule them in the future I need to be more fresh. Back to feeling pessimistic about the season ahead, I ate 4200 kcal as I’ve been feeling hungry a lot while maintaining 69.5kg BW.

27 May

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 in 100m 16.1, 200m 34.3 secs
MB Circuit – 15 reps in 5:40
Nekka – 2 x 20 reps in 2:30
Mobility C

Deliberately went hard in these reps, venting a bit of frustration about the state of my training. I’m tired and I don’t really feel like sprinting. Part of it is having to cycle to the track 2-3x/week now that my wife has more office days.

28 May

MB Throws – 4 x 5 x 4kg
Accels – 3 x 30m in 4.35 secs freelap
3 x 80m in 4.37/5.55/7.82/10.15 secs freelap (30m/40m/60/80m)
Reverse Lunges – 3 x 6 x 50kg
RLESS – 3 x 7 x 70kg
A1 RDL – 3 x 7 x 80kg
A2 Swiss Ball Reverse Hypers – 3 x 12
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
Standing Calf Raise – 3 x 10 x 90kg (2 sec ISO)
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, Fifer Scissors 25 reps each
Mobility D

Wet track, 14 degrees, swirling wind. I embraced the med ball throws as I know they’re helping develop power, usually I see them as a chore. Runs were exactly as expected given how I feel, which is a little sluggish. I have enough fatigue that I decided to take 10kg off most of my working sets in the gym, and instead of step ups onto a bench I started on a low platform and went back into a reverse lunge and exploded from there.

29 May

Mobility E

30 May

Rudiment – 2 x 20m
Accels – 10,20,30,40m in 3.12, 4.25, 5.40 Freelap (20,30,40m)
2 x 2 x 90m in 4.18/6.35/8.50/10.75 (30/50/70/90m) Freelap
Hang Power Clean – 3 x 3 x 47.5kg
Back Squats – 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 3 x 1 x 115kg, 5 x 95kg
A1 Nordic Curls – 2 x 5 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
SL Soleus Raise – 3 x 18 x 30kg
Mobility F

Wet track, +6 m/s wind, 14 degrees. I had to cycle to the track so couldn’t bring my blocks, opted for 3 point starts instead. First 90m was in 10.75-10.85 (Freelap) and the second was 11ish. I felt really good, potentially due to easing off the weights a few days ago, but the wind was helping so much it’s basically pointless judging the times.

31 May

OFF

I opted for a bit of a lie in having had a disrupted night, meaning I skipped bench press and ab work. If there’s one place I feel confident skipping workouts it’s the upper body, I’m not striving for anything other than maintenance.

This was a mixed week. I’m starting to remember periods of previous training blocks where I grew frustrated towards the end of SPP, only to see my times drop within 2 weeks of the competition phase, alleviating all my fears that I’ve somehow permanently lost my speed. I have one final week of SPP but now that I’m not having to run to an intensity limit I feel in a better position to judge my speed. I’m doing flying runs in ~1.13 secs per 10m and I’d like to see that drop under 1.10 secs at least, ideally closer to 1.06 secs. I managed 1.07 secs for a flying run in my final indoor race and I feel like I can build on that this summer.

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