Full Summer Sprint Program (March 2010)

[Fraser Young]

Comp – Week 2

21 June

Hurdle Mob
Tempo, 111, 2121, 212, 111, 3 (mixed with Waterloo)
Suspension Exercises
Abs 5 mins

Trained with Tom’s group, reps of circuits between sets of tempo, liked the glute exercises with the elastic bands.

22 June

Jumps, 5
Drills E x 2
Starts
2 x 40m 3 point
70, 80, 90, 100m (10, 11, 12 mins)
Pullups – 2 x 10
Hang Cleans – 2 x 4 x 63kg
Hip Extensor Res. Band – 3 x 15
ISO HS hold – 3 x 15 secs
Standing Knee Extension Res. Band – 2 x 10

The glute stuff last night left me still fatigued so felt more of a struggle. Consistently good with running, pushed it after the first time was poor and it worked out alright. (8.66, 9.62, 10.62, 11.69). Good weights and those resistance bands were at a better angle so should help acceleration.

23 June

Drills ACK x 2
Tempo, 4,5,6,4
Gas 8kg Pain reps

Hard to breathe as always but felt better in this one. My legs were heavy going into it so to trudge round and hit the times was good. The 600 was in 1:58.3 so I have the capacity to perhaps run 19.5’s and get round in 1:56 but should remember it’s only about active recovery.

24 June

Throws, 5
Mini Plyo Hurdles
Starts
2 x 60m strides
2 x 90m FMF
3 x 20E100F
Swiss ball Kicks
Rows

Used 4 pigeon step spacing between mini yellow hurdles with a big jump little jump rhythm. Strides were technically good and I felt they helped me in the later runs. The first flying 100 was tentative and after that I was very happy about holding form and will definitely do those in future (11.22, 10.94, 11.03).

26 June

Plyos 4 x 6 pause jumps
Shock jumps, 5 x 75cm
Drills E x 2
Starts
Blocks, 2×15, 2×30, 2×40, 2x50m

4 feet between the middle parts of the mini hurdles, blocked with the arms when jumping so as not to rotate. Very happy with the blocks, might need to breathe at a set distance otherwise I forget.

27 June

Bench Press – 8 x 67.5kg, 5 x 77.5kg, 3 x 82.5kg, 3 x 1 x 95kg, 5 x 80kg
Deadlift – 3 x 5 x 90kg

Full session in Martin’s basement, completed a power matrix for the first time this year and with feedback from Martin I was able to work on deadlifts. Should video the efforts in future.

[Fraser Young]

Comp – Week 3

28 June

Drills A x 2
Tempo, 1231331231
Circuits

No problems.

29 June

Throws, 5
Drills E x 2
Starts
2 x 30m 3 point
2 x 60m strides
4 x 80m (11 mins)
Pullups – 2 x 12
Hang Cleans – 2 x 4 x 62.5kg
Hip Extensor Res. Band – 3 x 15
ISO HS hold – 3 x 15 secs
Standing Knee Extension Res. Band – 2 x 10

Tight upper body from deadlifting and pulling shoulders back. My speed was a bit off, ran (9.80, 9.72, 9.67, 9.69) which is an okay series indoors. Weights were ok and resistance bands felt good.

30 June

Drills ACK x 2
Tempo, 6,7,6
Gas 5kg, Agony reps

Went for it in tempo, hit the times and held form. Gas was a breeze. Got an upper body massage off Libby and should feel good for tomorrow morning.

1 July

Jumps, 5
Drills E x 2
Starts
2 x 60m strides
2 x 90m FMF
3 x 25E100F
Straight Leg Pull Back Res. Band – 3 x 12

Horrible jumps, struggled at 105cm but jump-jumped 110cm. Strides felt worth doing and help get the co-ordination going. Pleased with the flying runs, really bomb it off the bend and hold well to the line. (11.00, 11.06, 10.91) Thought about bringing hips up in the last one and started on the outside of the bend.

3 July

Plyos 3 x 6 pause jumps, 1 x 6 of 2 jump pause
Shock jumps, 5 x 81cm
Drills E x 2
Starts
Blocks, 2×15, 2×30, 2×45, 2x60m (5/7/9/11 mins)
Deadlift – 3 x 6 x 100kg
Wall Sit/Ski Squats – 120 secs with 20kg plate, squat every 15 secs

Good jumps. Pleased with blocks to 30 and beyond, not sure about breathing and the last run I wasn’t conserving energy as if I was running 100m. Deadlifted 6 x 100kg and felt powerful off the ground.

4 July

Bench Press – 8 x 72.5kg, 5 x 80kg, 3 x 85kg, 1 x 97.5kg, 1 x 97.5kg, 1 x 97.5kg, 5 x 82.5kg
4 x 25 Press-ups (1 min rest)
Ab Wheel 2 x 12

Completed the next matrix and was pleased about that. Press-ups killed me, was doing sets of 3 by the end.

[Fraser Young]

Comp – Week 4

5 July

Drills A x 2
Tempo 1231231231 w stretches
Bataan

Even with the stretches to break up tempo it was quite tiring.

6 July

Jumps, 5
Drills E x 2
Starts
2 x 30m 3pt relaxed
2 x 60m strides
3 x 90m EFM
Hang Cleans – 2 x 4 x 65.5kg
Hip Extensor Res. Band – 3 x 15
ISO HS hold – 3 x 15 secs

Jump-jumps were better, should focus on those more than my CMJ being sub-par. I was relatively happy with the EFM’s, perhaps hips could be higher as I felt like I was sitting a bit when I hit the first cone.

7 July

Drills, Ankling, ACK x 2
Tempo 6,6,6 (2.5 mins)

Good session, Martin was on my shoulder in the last parts of each run which helped drive me to the line.

8 July

Throws, 5
Drills E x 2
Starts
2 x 60m strides
2 x 80m
2 x 20E100F
SLRDL – 3 x 10 x 26kg
DB Rows – 3 x 10 x 31kg

Fresh today, not the best acceleration in the 80s but both flying runs felt incredible. 80s were (9.69, 9.62) and flying 100s were (10.85, 10.72), had a tailwind but did feel in that kind of shape.

10 July

Plyos 1 x 6 pause jumps, 3 x 6 of 2 jump pause
Drills E
Starts
Blocks 2×15, 2×30, 2×45
Deadlift – 2 x 6 x 101.2kg, 1 x 6 x 103.5kg

Blocks felt pretty good, driving my arms back aggressively seemed to work out ok. Put two mats under either side of the bar for deadlift as my back was rounding due to the low bar, it’s still an inch too low but I could work to get the position and they were solid lifts.

11 July

Bench Press – 2 x 8 x 75kg, 1 x 7 x 75kg

[Fraser Young]

Comp – Week 5

12 July

Drills A x 2
Tempo, 1231221231
Pillar, Pain reps (?)
GS2

Not a bad session, abs felt surprisingly strong throughout Pillar.

14 July

Loughborough Race

100m – 11.9 ht. Wet conditions, no wind. Didn’t react well, there was no pressure on my blocks and I lost ground immediately. After 5-10m the rest of the race was pretty good, happy with transition and upright running position.

SLRDL – 12 x 29kg, 12 x 31.5kg, 12 x 34kg
Bent Over DB Chest Flyes – 3 x 8 x 4kg
Barbell Curls – 3 x 10 x 29kg
Lateral Raises – 3 x 10 x 6kg

Much happier to do SLRDL with a barbell, had oblique problems when I got beyond 35kg with a DB last time I did them.

15 July

Drills, Ankling, Big Steps, A Skip, B Skip, Running A, Running B, Single Leg High Knee (alt. every 3), High High Low (pat)
Tempo 4 x 300m (4 mins)
Plate Pinch Gripping – 10kg – 60 secs, 15kg – 33 secs, 15kg – 30 secs
Seated Twists – 3 x 20 x 15kg

300’s in 47.2, 48.5, 48.8, 47.9. Lots of drills. Strong headwind on the back straight and nowhere near an even split.

17 July

Hurdle Hops – 4 x 8 x ~50cm
Power Skip – 2 x 40m
Speed Hops – 3 x 25m per leg
Standing Triple Jump – 2 per leg, 19.5 feet (as in my feet)
Shock Jumps – 2 x 5 x 80cm
—————– (20 mins rest)
SLRDL – 3 x 10 x 37kg
Deadlift – 5 x 100kg, 5 x 105kg, 5 x 110kg
Single Leg Squats – 3 x 8 x 65kg (tough!!)
Plate Pinch Gripping – 15kg for 40 secs

SL squats after deadlift was savage, got a really good burn in glute and thigh. I’ve been running well in 2 of my 3 weekly speed sessions so I figured I’d sub out the crap one for plyos and weights. Happy with the plyos although my right hip flexor was tender from my lab session.

18 July

Hurdle Mobility
Tempo, 2 x 3 x 200m (2 mins/4 mins)
Bench Press – 8 x 75kg, 5 x 80kg, 5 x 82.5kg
Alternate DB Bench – 2 x 14 x 31kg, 1 x 12 x 31kg
DB Rows – 3 x 12 x 33.5kg
Bent Over DB Flyes – 3 x 15 x 4kg
Seated Twists – 3 x 24 x 15kg

Pretty epic DOMS from yesterday, single leg squats the main culprit as I struggle to lower myself into chairs. Soldiered through hurdle mobility, tempo times were averaged so the sets of 3 were in (30.9, 30.7). Next week I can hit 30 or 29.5, today was just brutal. Weights in the evening, pretty tough.

[Fraser Young]

Comp – Week 6

19 July

Pillar, Agony reps

Too much DOMS to do anything else, really struggled today.

20 July

Throws, 5
Starts
4 x 150m (3/15/6 mins)
Hang Cleans – 2 x 4 x 66kg
ISO HS Hold – 3 x 15 secs
Bird Dogs – 3 x 20

Tight adductors warming up and couldn’t accelerate, wanted to do 2x2x150 but had a little extra recovery for the last one to hit a good time. Ran (19.44, 18.87, 18.41, 18.13). Pleased that they all got faster as I loosened up and Martin helped the last rep by running on my shoulder and making sure I held speed.

21 July

Drills ACK x 2
Tempo, 321 321 321 (w stretches)
Gas 5kg, Agony reps
Bench Press (90 secs rest) – 15 x 60kg, 11 x 60kg, 7 x 60kg
Lateral Raises – 3 x 12 x 6kg
Barbell Curls – 3 x 10 x 31.5kg
DB Tricep Extensions – 3 x 10 x 9.5kg

22 July

Throws, 5
Drills E
Starts
Blocks 15, 30, 45, 70
3 x 40E25F (8 mins)
70m
20E100F
Hang Cleans – 4 x 68.5kg, 4 x 71kg
Dwain Squats (aggressive up and finish on toes, like a jump squat without leaving the floor) – 2 x 5 x 120kg, 1 x 5 x 130kg, 1 x 4 x 135kg

The 70 was in 8.69, and flying run into a headwind with 11.06. Wasn’t comfortable with transition in the blocks, think it’s a combination of trying to use too much power, not relaxing, and maybe trying to stay down longer than I naturally should. Hips were down for the 70m, need to focus on that as it was a wasted run.

I don’t know the name for squats rock onto toes so Dwain (Chambers) squats it is. Wobbled on the 4th rep of 135 as I drove slightly behind the bar and forced it forward, didn’t want to risk a 5th.

24 July

Hurdle Hops – 4 x 8 x ~55cm
Power Skip – 2 x 40m
Speed Hops – 3 x 25m per leg
Standing Triple Jump – 2 per leg, 21 feet
Shock Jumps – 2 x 5 x 80cm
(15 mins)
SLRDL – 3 x 12 x 42kg
Deadlift – 5 x 105kg
Single Leg Squats – 2 x 8 x 70kg, 1 x 10 x 70kg
Plate Pinch Gripping – 15kg – 41 secs

Was a little too aggressive in the single leg hops and may have strained something in my hip/adductor. Couldn’t do deadlift to save my life, need to remove squats from Thursday and do DL before SLRDL. Need a central foot on SL squats to avoid over-using adductors.

25 July

Hurdle Mobility
Tempo 2 x 3 x 200 (2 mins/4 mins)
Bench Press – 8 x 75kg, 5 x 82.5kg, 5 x 85kg
Alternate DB Bench – 2 x 16 x 31kg,1 x 14 x 31kg
DB Rows – 3 x 12 x 36kg
Bent Over DB Flyes – 3 x 12 x 5kg
Seated Twists – 3 x 30 x 15kg

Worked on keeping tall on the bend and holding technique on the straight, times were better (29.1, 29.4), over 1.5 secs better than last week as I didn’t have anywhere near as bad DOMS.

[Author]

Posts