Full Summer Sprint Program (March 2010)

[Fraser Young]

SPP – Week 3

12 April

Drills A x 2
Hurdle Mobility
Tempo, 1221, 323, 1221
Gas, Agony reps
Waterloo, Agony reps

Feel so fresh from the rest week, I was cruising in tempo and coped better than I expected in the circuits.

13 April

Throws, 5
Drills E x 2
Starts
Blocks, 2×10, 20, 30, 40
4 x 40E30F (7 mins)
2 x 80m, 35m IL (10-12 mins)
RDL – 2 x 10 x 117.5kg
Donkey Kicks – 2 x 16 x 2.5kg
Bench Press – 2 x 6 x 80.7kg, 6 x 83kg

Took some getting used to with new block setup, experimented with some practice runs and felt good in the 30 and 40 but work to be done. The flying runs were alright. Happy with my 80s outside, the first was a wind-aided 9.07w and the second was a cross-wind at 9.43. I think the blocks were weird because I’ve only accelerated to 30m before doing them.

14 April

Drills A x 2
Tempo, 1221331221

Abs are still pretty sore from Monday so avoided Pillar.

15 April

Throws, 5
Drills E x 2
Starts
2 x 30m 3 point
2 x(4 x 70m) 30m IL (4.5mins/8 mins)
Swiss Ball kicks, 2 x 20 secs
Front Squat – 6 x 87.5kg, 2 x 7 x 87.5kg
ISO Hip Hold – 4 x 5kg x 15 secs
Vertical Pushups – 1 x 8, 1 x 7

Pretty happy with the session. Niggles all seem to get sorted out during drills and leave me good for the real runs. Did fade on the last two 70s but for what the session is I was pleased with form and relaxation with people on my shoulder.

17 April

Trek, 2 x 20m
Starts
Blocks 10, 2×20, 30, 2×40
3 x EFM 90m (8 mins)
2 x 110m 35m IL (15 mins)
Modified Ab Workout (Fuzz Ahmed)

Myofascial stretches on Friday so didn’t feel overly smooth in the runs today. Blocks were better as we went on, the last 40m was good once I stopped trying to accelerate to the cone and just run as I would in a race. Pleased with the 110m runs, timed at 12.47, 12.50, love the acceleration I’m getting but hope to replicate that out the blocks.

18 April

VJB Plyometrics (Week 6)
Power Skipping – 2 x 40m
Speed Hops – 2 x 20m per leg
Box Squat Jumps – 2 x 6
Tuck Jumps – 2 x 12
SL Calf Raises – 2 x 12
Back Squat – 3 x 6 x 117.5kg
Bench Press – 2 x 6 x 80.7kg, 1 x 6 x 83kg

Good session today, easy squats and bench.

[Fraser Young]

SPP – Week 4

19 April

Drills A x 2
Hurdle Mobility
Tempo, 123 123 123 1
Gas, Pain reps
Waterloo, Agony reps

Possibly a bit quick in the second 300, other than that I’m happy with my level of fitness right now.

20 April

Throws, 5
Drills E x 2
Blocks, 2×10, 2×30, 40, 60
3 x (40E/30F) 6 mins
2 x 80m, 35m IL, 11 mins
Bench Press – 6 x 80.7kg, 6 x 83kg, 5 x 83kg
RDL – 2 x 10 x 117.5kg
Donkey Kicks – 2 x 18 x 2.5kg

Pleased with how those blocks went, need that pressure on the back block and everything else is fine. 60 was perhaps a bit far, and 50 from now on will be sufficient for upright running. 80’s were both excellent, 9.35 and 9.34.

21 April

Drills A x 2
Tempo, 123 122 122 1
Pillar, Agony reps

Had more rest in pillar but it was still quite an effort to finish it.

22 April

Throws, 5
Drills E x 2
Starts
2 x 30m
2 x (2 x 80m) 30m IL (5 mins/8 mins)
Swiss Ball kicks – 2 x 20 secs

Left glute was causing me some issues during the first few accelerations, felt like it was restricting my power. Think it was due to donkey kicks on Tuesday compounded by knee extensions the following day in the circuit. I was cautious for the first 80m run, but after that I was fine and on Martin’s shoulder.

24 April

Loughborough Race

100m – 11.88 (-0.3)

My left glute was playing up again, wouldn’t let me push on beyond 25/30m acceleration and rolled it and stretched but clearly wasn’t great. Held for a long time but got out okay, before 30m I was maxed out with the glute and just had to transition and hold what speed I had. Should have beaten the guy to my right but I really wasn’t feeling fast.

25 April

VJB Plyometrics (Week 7)
Power Skipping – 2 x 40m
Speed Hops – 2 x 20m per leg
Box Squat Jumps – 2 x 6
Tuck Jumps – 2 x 10
Shock Jumps – 2 x 5 x 75cm
SL Calf Raises – 2 x 10
Back Squat – 1 x 5 x 117.5kg, 2 x 5 x 124.2kg
Bench Press – 1 x 5 x 83kg, 2 x 5 x 85.2kg

Didn’t feel the glute much at all. Good plyos, the shock jumps were a little sore when I didn’t land right, happy with squat progression.

[Fraser Young]

SPP – Week 5

26 April

Drills A x 2
Tempo, 1231331231
Gas, Agony reps
Waterloo, Agony reps

Pretty conditioned now, no trouble at all.

27 April

Jumps, 5
Drills E x 2
Starts
Blocks – 2×10,3×30,50m
3 x (35E/25F) (7 mins)
3 x 70m, 35m IL (10 mins)
Bench Press – 2 x 5 x 85.2kg, 1 x 5 x 83kg
RDL – 2 x 10 x 117.5kg
Seated Abduction (Resistance Band) – 2 x 20

Good blocks, need to keep elbows in brushing sides as I get to 30m. Flying runs were better with the shorter distance.

28 April

Drills ACK x 2
Tempo, 123123132
Pillar, Agony reps

Still surprised at how good I can hold my speed in the 300s. Powered through Pillar, agony is very manageable for all the circuits now.

29 April

Throws, 5
Drills E x 2
Starts
2 x 30m
4 x 80m (37.5m IL) (7 mins)
90m (90 sec) 90m
Swiss Ball kicks, 2 x 15 secs
Front Squat – 3 x 7 x 87.5kg
ISO Hip Hold – 3 x 5kg x 15 secs
Vertical Pushups – 1 x 7, 1 x 6

Was doubtful about my glute beforehand and chopped 40m acceleration in order to get the runs over with. Turned out to be a speedy session, clocking (9.31, 9.19, 9.31, 9.34) for 80m, and (10.25 / 10.66) for the 90s, with a slight wind. Was super-charged in Swiss Ball kicks but burned out by 15 secs so cut them short. Iced my glute for 10 mins, will do it again this afternoon if I can still feel it.

1 May

Trek, 2 x 20m
Starts
Blocks, 2 x 15, 2 x 30m
4 x EFM 150m (10 mins)
Modified Ab Workout (Fuzz Ahmed)

Used massage stick on lower glute/upper hamstring while rolled on my back, seemed to give me more ROM in leg swings and dull the pain. Blocks were a touch tense, got away well enough but need a more fluid arm action. 150’s were pretty good, intended to do 120s but Kylie was up so trained with her and Will.

2 May

Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 22.5 inches (57cm)

Found some chalk this time to make a mark. Pleased and a little surprised at the increase in the step in (4cm). I was talking to a guy who’d got to week 12 with no increase, rested up and tested in each of the next 3 weeks and it went up a little each time, so hoping for something similar.

VJB Plyometrics (Week 8)
Power Skipping – 2 x 40m
Box Squat Jumps – 2 x 6
Shock Jumps – 3 x 5 x 75cm
SL Calf Raises – 2 x 8
Back Squat – 3 x 5 x 124.2kg
Bench Press – 1 x 5 x 83kg, 2 x 5 x 85.2kg

[Fraser Young]

SPP – Week 6

3 May

Drills A x 2
Hurdle Mobility
Tempo, 123 123 1231
Waterloo, pain reps
Gas, pain reps

Massive wind going across the back of Brockington, so anything after 100m was a real fight. Abs are a little sore from the week before but got through circuits okay.

4 May

Jumps, 5
Drills E x 2
Starts – glute pain

Had to call it a day very early in that session, as I couldn’t go flat out to 10m without the glute compromising my technique. Texted Tom and he said it’s likely to be a tight piriformis that’s pinching the sciatic nerve, so found some new stretches and did sets of 45 secs of that as well as foam roller and golf ball.

7 May

Jumps, 5
Drills E x 2
Starts
Blocks 2 x 15, 1 x 20, 1 x 30
80m relaxed (9.32)

48 hours of intermittent stretching of glute, hams, quads & hip flexors, and some spasms in my hamstring, so wanted to try the leg out before Sunday. Flew up on jumps, it was at 105cm but I felt good. Blocks were fine to 15m, tried to be 98%, and no problems by 30m. The 80m was a little awkward transitioning as I didn’t know whether to push it or not, but the time reflected the fact that I’m rested and the glute work has loosened my legs up.

Nat massaged my glute and the top of my hamstring and found some tight spots, so once that’s recovered I should feel pretty good. I’ll see how it goes on Sunday, I’d be happy to set a season’s best and get to the end without being impeded, it’s not the best run-up and making the final would be a bonus.

9 May

Crawley

100m – 12.0. Pretty sluggish start, looking at the video my upright running was good and just the lack of training this week that led to the time.

[Fraser Young]

SPP – Week 7

10 May

Drills A x 2
Tempo, 1231331231
Gas, Pain reps (6kg)
Waterloo, Agony reps

Not done a full session in a week and it took its toll in the 300’s. Pushed myself to finish, then worked through the circuits at a high intensity and was pretty knackered by the end.

11 May

Jumps, 5
Drills E x 2
Starts
Blocks, 2×10, 2×20, 25, 30m
3 x 100m (8 mins/10 mins) 3pt
Clean Pulls – 3 x 4 x 72kg
Seated Abduction – 2 x 20
One Arm Barbell Rows – 3 x 8 x 38.5kg

Took massage stick down to the track and used it between runs. Jumps were fine, stayed at 105cm. Quite happy with blocks, once I got rid of the tension and kept hips up I drew it out to 30m. Did timed runs from a 3 point start so that I’m definitely quicker than them, as it’s no use being slower than training times. Bit of a headwind, ran (12.31, 12.22, 12.15). First one was cautious, the other two were good just lacking strength from my time off.

12 May

Drills ACK x 2
Tempo, 4,4,4,3,3 (19s and 18s)
Pillar, Pain reps

Got fitter last year with this, figure with a slower pace and harder breathing it’s better for me. Managed pretty well, couldn’t have gone 500 at 19 sec without falling apart.

13 May

Jumps, 5
Drills E x 2
Starts
Blocks, 2 x 15, 2 x 30m
80, 90, 100m (10/11 mins)
Swiss Ball kicks, 2 x 20 secs
Front Squat – 3 x 7 x 87.5kg
ISO Hip Hold – 3 x 5kg x 15 secs
Vertical Pushups – 2 x 7

Good jumps, second lot up to 110cm. Very pleased with blocks, good power and hips were up, only had to massage the leg after the first 30m one. Longer runs from 3 point in (9.72, 10.90, 11.91), pleased with those as Tuesday was worryingly slow. Front squats were good once I moved my hands in, should up in next week.

15 May

Trek, 2 x 20m
VJ Test (55cm, 57cm)
Starts
30m falling
2 x 30m 3 point
3 x 120m (15 mins)
Pull Ups – 2 x 11

Vert. was good considering I didn’t feel too springy doing skips for height. Legs didn’t feel the same as each other in the 30’s so made sure to do equal massaging on each. The first two 120’s were too aggressive and tense in the first 40m and I must have faded although held technique ok. The last run I had gone over my legs with the stick and made sure to be smooth and have no tension at the start. Times were (14.22, 14.12, 13.87).

16 May

Box Squat Jumps – 3 x 5
Back Squat (45cm) – 5 x 128.5kg, 2 x 5 x 133kg
Bench Press – 2 x 5 x 81kg, 2 x 85.5kg, 4 x 76.5kg, 5 x 67.5kg, 6 x 58.5kg

Made my box higher for squats as there are benefits of having more on your back and my legs never go beyond 90 degrees when I run. Bench was down, possibly the diet.

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