Full Summer Sprint Program (March 2010)

[Fraser Young]

W/C 8th March 2010

8 March

Modified Ab Workout (Fuzz Ahmed)

Week off from training to recover before GPP, going to strengthen core and trim down.

9 March

Modified Ab Workout (Fuzz Ahmed)

This week of rest is going to be great for my body.

12 March

Modified Ab Workout (Fuzz Ahmed)

14 March

Drills
Standing Vertical Jump – 21.5 inches (55cm)
Step In Vertical Jump – 22 inches (56cm)
Plyometrics
Walking Lunges – 3 x 16 x 10kg
Jump Squats – 3 x 10 x 58.5kg
Back Squats – 3 x 8 x 108.5kg

A little uncoordinated after time off, good to have the first session of plyometrics under my belt. Weights were solid, shouldn’t push it on Sundays.

[Fraser Young]

GPP/SPP – Week 1

15 March

Drills A x 2
Jumps, 5
Throws, 5
Hurdles x 2
Tempo, 122, 121, 221
Waterloo, Agony reps
Bent Over Rows – 2 x 10 x 35kg
Wide Grip Pullups – 2 x 9
OH DB Press – 2 x 12 x 15kg
Alt. DB Bench – 2 x 12 x 30kg
Standing Plate Twist – 2 x 10 x 15kg
Modified Ab Workout (Fuzz Ahmed)

What a session! My quads were wrecked before we started, but got into it and was able to soldier through. Breathing felt better in the tempo, waterloo was hard, particularly v-sit ups and backwards lunges, but this should be the hardest day of summer. Weights to finish and abs at home, side bridges were torture after 3h30 session.

16 March

Throws, 5
Drills E x 2
4 x 10m 3 point
4 x 20m falling
2 x EFM
2 x FMF
2 x 60m
Swiss Ball kicks, 2 x 15 secs
Wide Split Squats – 3 x 8 x 60kg
Plyometric Low Squat Ankle Jump – 3 x 30

Another big session. Good throws, very pleased with the drills as they are a great warmup. 10s and 20s were fine, glad to be running again. Longer runs were pretty good, and it all came together for the straight 60s. Different Swiss Ball kicks with the yellow ball forced under the red thing, worked well and didn’t need a partner. Weights were brief but tiring, don’t know how we took so long.

17 March

Drills A x 2
Throws, 5
Hurdles x 2
Tempo, 122, 121, 221
Bataan, Bitch! reps
Bent Over Rows – 2 x 12 x 35kg
Wide Grip Pullups – 2 x 10
OH DB Press – 2 x 12 x 17.5kg
Alt. DB Bench – 2 x 12 x 30kg
Standing Plate Twist – 2 x 12 x 15kg

Legs were a bit uneven, a lot of hamstring DOMS in the right leg. Tempo was good. Circuits were tough, especially the isometrics (side and HS bridge), won’t be moving up in reps. Weights were better, none too taxing and a lot of 12 reps so will move them up on Monday.

18 March

Throws, 5
Drills E x 2
3 x 20m falling
3 x (25m sled, 30m 3 point)
3 x EFM (6 mins)
SLRDL – 2 x 12 x 30kg
Deadlift – 4 x 2 x 135kg
ISO Hip Hold – 5 x 5kg x 15 secs

Nice varied session, sleds were good. Jarred my knee just before the last run and it’s been bugging me since, but didn’t restrict my weights. Need my rest day!

20 March

Trek 2 x 20m
Sled 3×20, 3×30, 3x40m
3 x 4 x 100m in 15 secs, (30s/2.5 min)
Modified Ab Workout (Fuzz Ahmed)

Quite a quick session. Knee was noticeable but didn’t impede me. Hard tempo was good, need to push it as there are sprinters in other groups not finishing reps because they work so hard.

21 March

VJB Plyometrics (Week 2)
4 Star Drill – 3 x 10
Ankle Jumps – 4 x 15
Lunge Jumps – 5 x 16
1,2,3 Jumps – 4 x 10
Jump Squat – 3 x 10 x 50kg
Walking Lunges – 4 x 16 x 20kg
Back Squats – 3 x 8 x 113kg

A much better week, more recovery and even though more sets I felt better doing them. A little more spring than last week and definitely feel better afterwards.

[Fraser Young]

GPP/SPP – Week 2

22 March

Drills A x 2
Jumps, 5
Throws, 5
Tempo, 1221331221
Waterloo, Agony reps
Bent Over Rows – 2 x 10 x 37.5kg
Wide Grip Pullups – 2 x 11
OH DB Press – 2 x 12 x 20kg
Alt. DB Bench – 2 x 12 x 32.5kg
Standing Plate Twist – 2 x 12 x 15kg
Bridges (1:20)

Quite tiring, still strong by the time I got to upper body weights but was dead for abs.

23 March

Throws, 5
Drills E x 2
Starts
3 x 20m 3 point
2 x 30m falling
2 x EFM (6 mins)
2 x (35E/25F) (7 mins)
2 x 60m (8 mins)
Swiss Ball kicks, 2 x 20 secs
Wide Split Squats – 3 x 8 x 67.5kg
Plyometric Low Squat Ankle Jump – 3 x 30

Great session. The recovery was just enough to keep it hard, felt a little uncoordinated in some of the runs but patches of the 60m were very good. Swiss Ball kicks were tough, managed weights at a higher weight.

24 March

Drills A x 2
Throws, 5
Hurdle Mobility (Jared)
Tempo, 122, 1221, 221
Bataan, Bitch! Reps
Bent Over Rows – 2 x 12 x 37.5kg
Wide Grip Pullups – 2 x 12
OH DB Press – 2 x 10 x 22.5kg
Alt. DB Bench – 2 x 12 x 32.5kg
Standing Plate Twist – 2 x 12 x 15kg

Yusuf pushed me in the circuit. Good hurdles and finally struggling in weights.

25 March

Throws, 5
Drills E x 2
2 x 20m 3 point
2 x 30m falling
3 x (25m sled, 30m 3 point)
3 x 60m (30m IL) (6 mins)
SLRDL – 2 x 11 x 32.5kg
Deadlift – 2 x 2 x 140kg shit, 2 x 2 x 130kg sh*t 2nd reps, 3 x 4 x 108.5kg
ISO Hip Hold – 6 x 5kg x 15 secs

Great 60’s, was on Yusuf’s shoulder all the way to the line and ran 7.00 HT from first foot contact behind line. Weights were poor, upped when I should have lowered DL, shit posture and went home to do 108kg properly.

27 March

Trek 2 x 20m
Sled 2x20m, 4x30m, 4x40m
3 x 5 x 100m (30 secs/2.5 mins)

Good sleds. Strong in the tempo, faded in energy but the times kept rolling with Martin leading me to finish in a 14.5.

28 March

4 Star Drill – 4 x 10
Ankle Jumps – 5 x 15
Lunge Jumps – 5 x 12 x 3kg per hand
1,2,3 Jumps – 4 x 10
Jump Squat – 3 x 8 x 41.5kg
Walking Lunges – 2 x 12 x 30kg
Back Squats – 3 x 6 x 117.5kg

Not as tiring this time round, even though we did more. Squats were hard as I couldn’t find my groove.

[Fraser Young]

SPP – Week 1

29 March

Drills A x 2
Throws, 5
Jumps, 5
Hurdles
Tempo, 1221, 323, 1221
Waterloo, Torture reps
Bench Press – 2 x 8 x 78.5kg
Vertical Pushups – 1 x 3, 1 x 5
Standing Plate Twist – 2 x 12 x 15kg

Tempo in the rain so felt pretty good going round, still dead at the end though. Waterloo was mad, 30 v-sit ups was probably the worst part. Changed weights as no dumbbells available.

30 March

Throws, 5
Drills E x 2
Starts
3 x 20m 3 point
3 x 30m falling
4 x (35E/25F) (6 mins)
3 x 70m (30m IL) (8 mins)
Swiss Ball kicks, 2 x 20 secs
Wide Split Squats – 2 x 6 x 69.7kg, 1 x 6 x 72kg
Plyo Low Squat Ankle Jump – 3 x 30

My left foot hurt in throws, it’s an ache behind two of the middle toes and I had to stop a few times and roll it with a shot putt. It was fine in drills and went away after the first few runs. Other than that the 20’s were a bit jerky, 30’s were good, flying runs were very good. I was against Martin for the 70m run and he wasn’t accelerating well so couldn’t judge after the cone but the first 30 felt great. Bumped my knee in split squats, I expect a lump.

31 March

Drills A x 2
Throws, 5
Tempo, 1221331221
Bataan, Bitch! Reps
Bench Press – 2 x 8 x 78.5kg
Vertical Pushups – 2 x 6

Hip flexors were screwed for drills, but once warm they were fine. Tempo was good and Bataan was easier than last week, good bench and happy to have a short session for once.

1 April

Throws, 5
Drills E x 2
Starts
20m, 30m 3 point
30m, 40m falling
3 x (3 x 60m) 30m IL, 3 mins/7 mins
RDL – 2 x 10 x 117.5kg
Deadlift – 3 x 4 x 108.5kg
ISO Hip Hold – 6 x 5kg x 15 secs

Very happy with that session, took a few acceleration runs to get my rhythm as my legs were doing different things, but the 60’s were excellent and I was close to throwing up. Good weights, too many sets of hip flexor holds, need to tone it down as of next week.

3 April

Trek, 2 x 20m
Starts
2 x (3 x 60m) 30m IL (3 mins/7 mins)
2 x 90m, 30m IL, (7 mins)
Modified Ab Workout (Fuzz Ahmed)

Struggled with my right calf in the morning, needed to stretch it a few times during runs. The 60’s were pretty good, needed to keep relaxed and remember to not push it after the intensity limit. Timed the 90’s at 10.50, 10.40, did feel stronger acceleration in the second one and was happy that I didn’t slow before the line. Abs and running arms in the afternoon.

4 April

Drills
Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 21 inches (53cm)
VJB Plyometrics (Week 4)
4 Star Drill – 2 x 10
Ankle Jumps – 3 x 15
Lunge Jumps – 3 x 12 x 3kg per hand
1,2,3 Jumps – 2 x 10
Jump Squat – 3 x 8 x 41.5kg
Walking Lunges – 2 x 12 x 30kg
Back Squats – 3 x 6 x 117.5kg

Glad to have an easy Sunday. Martin was there to check my vert. and it was probably a touch higher than last time, but the angle I see it at made me think I could jump higher. Quick plyo’s and the same weights as last week.

[Fraser Young]

SPP – Week 2

5 April

Throws, 4
Hurdle Mob.
Tempo, 1221331221
Waterloo, Agony reps
Bench Press – 7 x 78.5kg
Vertical Pushups – 2 x 6

Nice quick session, the first 300 was hard but beyond that the session was fine.

6 April

Throws, 3
Drills E x 2
Blocks, 3×10, 2×20, 2x30m
3 x (35E/25F) (6 mins)
70m (30m IL)
Swiss Ball kicks, 2 x 20 secs
Plyo Low Squat Ankle Jump – 3 x 30

Good to not get weighed down doing all the throws. Some good first blocks, in a nice position by 30m and now I have Loren Seagrave’s tips to incorporate it should be a good week next week. It was a shorter session than usual, although the acceleration meant I decided to skip weights.

7 April

Jumps, 4
Throws, 4
Tempo, 1221221221
Pillar, Agony reps

90 minute session. Pillar was really intense and my abs were struggling well before halfway, could end up with DOMSs tomorrow.

8 April

Throws, 3
Drills E x 2
3 x 30m
2 x (3 x 70m) 30m IL (4 mins/7 mins)
RDL – 2 x 10 x 117.5kg
ISO Hip Hold – 4 x 5kg x 15 secs

Tried starting with Martin and Yusuf, settled on them going off my movement and trying to close the metre lead I got. Pleased with the intensity of having people chasing you, can feel my legs really pushing it.

10 April

Trek, 2 x 20m
30m 3 point
4 x EFM 90m (8 mins)
2 x 100m relaxed (12 mins)

Good 90’s, could spend a long distance working on that top speed and then keeping it with less strain in the last 30m. First 100m was scrappy from 30-40m as I didn’t want a flat out acceleration so eased off a bit much there, better in the second run. Ran 11.60 and 11.53, relatively pleased with those under the circumstances.

11 April

VJB Plyometrics (Week 5)
Power Skipping – 2 x 40m
Speed Hops – 2 x 20m per leg
Box Squat Jumps – 2 x 6
Tuck Jumps – 2 x 15
SL Calf Raises – 2 x 15
Bench Press – 6 x 78.5kg, 2 x 6 x 80.7kg
Back Squat – 3 x 6 x 117.5kg

New drills, step over ankle, calf, knee and nearly all with a run out. New 4 week set of plyometrics, the volume is significantly lower than the first weeks and this is a more manageable session. Bench and squat, both good.

[Author]

Posts