Full Summer Sprint Program (Mar 2024)

[Fraser_9to5]

COMP 3

6 July

Climbed Snowdon – 5 hours

This was a group of 7 with mixed fitness levels so I found the pace very easy. Last time I climbed this was almost 2 years ago, it was a different route but that time was up and down in 3 hours.

7 July

OFF

Spent 7 hours on trains coming back from North Wales.

8 July

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 secs in 55.5 secs
Waterloo – 20 reps in 5:45
Mobility A (3 sets)

My legs were heavy after the weekend’s excursions, pleased with the 300’s but I was trying harder than usual to hit those times. I skipped one of the circuits. This is usually my Saturday session but the plan is to do my Sat-Wed sessions on Mon-Fri and then loop back round to Saturday for Comp 4.

9 July

Pogo Jumps – 3 x 12
MB Throws – 3 x 3
Blocks – 2×20, 2x30m in 3.10, 4.30 Freelap
40E20F, 40E30F in 2.31, 3.44 secs Freelap
Front Squats – 3 x 2 x 92.5kg
A1 Sprinter Sit ups – 1 x 12 x 20kg
A2 Bear Dog w Tap – 1 x 12
A3 Fifer Scissors – 1 x 25
Mobility B

Wet track, 17 degrees, -4 m/s wind. I misread the session and didn’t write broad jumps at the start, I will have to do them on Thursday. A lacklustre session, somewhat expected given the weekend. I brought a second phone to use as a starting gun for blocks and was pleased at my reaction times. Pencilled in Wed 17th July for my next race.

10 July

Yoga – 45 mins
Mobility C

Office yoga again. I drove to work and parked in South London as a dry run for next Wednesday, where I plan to compete after work. I can see it going badly but I’m thinking of it more as a data point than an open meeting. I will take my Freelap and get a timed 30m and flying 20m to then extrapolate to a predicted 100m. If I do that enough times I can start understanding what I could theoretically run in nearly every training session, which will help me a lot in programming.

11 July

Broad Jump – 256cm
MB Throws – 4 x 3 x 4kg
Standing 5 bound, 2 per leg – best of 12.35m
Accels – 30,40,50m in 4.25,5.40,6.48 secs freelap
3 x 60m in 4.20/5.35/7.65 secs freelap (30/40/60m)
150m in 4.30/11.25/14.80/18.55 secs freelap (30/90/120/150m)
Hang Power Clean – 2 x 2 x 60kg
Back Squat – 2 x 2 x 115kg
A1 Nordic Curls – 2 x 5 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog 25 reps each
Mobility D

Dry track, 20 degrees, no wind. I’ll have to check, but that’s potentially a lifetime best in the broad jump. I changed my technique so it could be that, more aggressive with the speed of my arm swing. It didn’t seem to translate to a strong 5 bound so it was likely technique rather than increased explosiveness.

It took me a while to get into the session, I ran some 4.3’s for 30m before finding my speed. My acceleration was there but not the top speed, I always panic when it isn’t there but I know how much it can change from extra rest so I’m still enthusiastic about running on Wed. Nice to have a session with no wind for a change!

12 July

Bench Press – 3 x 2 x 92.5kg
Pendlay Rows – 2 x 6 x 80kg
Pull ups – 2 x 6 x 12.5kg
Mobility G

No issues.

Hard to tell where I’m at this week, and the disruption will continue as I plan to do four open meetings in 29 days.

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