Full Summer Sprint Program (March 2010)

[Fraser Young]

Comp – Week 7

26 July

Drills
Circuits

27 July

Throws, 5 (Shot Put 14.5m OH)
Drills E
Starts
3 x 30m 3 point
3 x 40E25F
60, 70, 80, 90m
Hang Cleans – 2 x 4 x 73.5kg
Bird Dogs – 3 x 20

Good target in throws. It felt better to avoid blocks, was accelerating smoothly if not a little flat from all this direct calf work. I was hoping for slightly quicker times (8.66, 9.71, 10.81) but once my calves are rested I will be back to where I was and perhaps faster.

28 July

Tempo, 321 321
Bench Press (90 secs rest) – 13 x 70kg, 9 x 70kg, 6 x 70kg
DB Tricep Extensions – 3 x 12 x 9.5kg
Lateral Raises – 3 x 12 x 6kg
Barbell Curls – 3 x 10 x 34kg

Was a subject for my study so didn’t do much, can carry on as normal if my hamstring is ok when I wake up.

29 July

Throws, 5 (Shot Put 14.4m OH)
Drills E
Starts
2 x 60m strides
3 x 20E100F
150m

Hammy was fine, throws were similar to before. Pleased with my hips up and general holding of form in the flying runs (10.94, 10.78, 10.81), much more intense with someone alongside you. Was pretty tired for the 150m and there was no pick up off the bend (17.72).

30 July

DB Rows – 3 x 9 x 41kg
Explosive Pushups – 3 x 10
Seated Twists – 3 x 24 x 20kg
Eccentric SL HS Curls – 5 x 10kg, 8 x 10kg, 8 x 12.5kg

31 July

Hurdle Hops – 4 x 8 x 76cm
Power Skip – 2 x 40m
Speed Hops – 3 x 25m per leg
Standing Triple Jump – 2 per leg, 22 feet
Shock Jumps – 2 x 5 x 80cm
(30 mins)
Deadlift – 1 x 5 x 108.5kg, 2 x 4 x 116kg
SLRDL – 2 x 12 x 44.5kg
Single Leg Squats – 2 x 10 x 70kg, 1 x 11 x 70kg
Plate Pinch Gripping – 15kg for 46 secs

Great session, a nice spring between hurdles and didn’t tire much through the rest. Weights were tough as I got back to deadlifting, cut a set of SLRDL as I’ve got other direct ham work during the week.

1 August

Hurdle Mobility
2 x 4 x 100m technical
Bench Press – 8 x 77.5kg, 5 x 85kg, 5 x 87.5kg
Alternate DB Bench Press – 2 x 18 x 31kg, 1 x 14 x 31kg
DB Rows – 3 x 11 x 41kg
Bent Over DB Flyes – 3 x 12 x 5kg
Seated Twists – 3 x 24 x 20kg

Ran in spikes to about 90% speed with emphasis on getting the technique right from start to finish. Ran a few in 13 flat and got carried away and dropped a 12.3, should run without the stop watch.

[Fraser Young]

Comp – Week 8

2 August

Pillar, Agony reps

No drills as CNS would be over-worked with technical runs yesterday and speed tomorrow. Pillar in the lounge, had more recovery than normal.

3 August

Throws, 5 (Shot Put 14.5m OH)
Drills E
3 x 30m 3 point
3 x 40E25F
60, 80, 90, 100m
Bird Dogs – 3 x 20
Hang Cleans – 2 x 4 x 73.5kg
Eccentric SL HS Curls – 1 x 8 x 12.5kg, 2 x 8 x 15kg

Lower back felt stronger, only equalled OH throw. Good accelerations and top speed runs. Didn’t have a great 100 but the other runs were pretty good. (9.66, 10.69, 11.81). Hamstring curls felt like they’re doing the job.

4 August

Drills ACK x 2
Tempo, 321 221 321
Chin Ups – 3 x 15
Bench Press (90 secs rest) – 15 x 70kg, 9 x 70kg, 6 x 70kg
DB Tricep Extensions – 3 x 12 x 9.5kg
Lateral Raises – 3 x 12 x 6kg
Barbell Curls – 3 x 9 x 37kg

Always tiring upper body work, legs felt fine in tempo

5 August

Throws, 5 (Shot Put 14.2m OH)
Drills E
Starts
2 x 60m strides
3 x 20E100F
2 x 150m

Throws were a bit down but I wasn’t feeling my best. Didn’t manage to time first 100 but it felt a bit tense. Other two felt better and hips were up. The 150’s were video’d and I still have a very upright body posture with my head leaning back. Flying runs (10.85, 10.84) and 150s (17.78, 17.69).

7 August

Deadlift – 2 x 4 x 118.5kg
Back Squat (39cm) – 2 x 6 x 110kg, 1 x 5 x 115kg
Wall Sit/Ski Squats – 8 in 120 secs 25kg

4th week so no hopping, I got a decent spring in the hurdle jumps. Deadlift was a bit scrappy, think I’m trying to go up in weight too soon so sticking at 90kg in future. Good low squats, legs are strong.

8 August

Hurdle Mobility
Tempo, 3 x 3 x 100m (30 secs/2.5 mins)
Bench Press – 8 x 77.5kg, 2 x 5 x 85kg
Alternate DB Bench Press – 2 x 18 x 31kg
Proper DB Rows – 1 x 10 x 16kg, 2 x 10 x 18.5kg
Bent Over DB Flyes – 2 x 12 x 5kg
Seated Twists – 3 x 24 x 20kg

[Fraser Young]

Comp – Week 9

9 August

Sports Massage

10 August

Throws, 4 (14.40m)
Drills E
Starts
3 x 30m relaxed
40, 50, 60m relaxed
2 x 40E25F
Eccentric SL HS Curls – 2 x 8 x 15kg

Had a massage yesterday on hip flexors, calves and glutes. Took it easy today and was pleased with the majority of the runs, used my thumb gently on forefinger cue to remove tension from my arms and that helped me.

11 August

Drills ACK x 2
Tempo, 321 221 221
Proper DB Rows – 1 x 10 x 18.5kg, 2 x 10 x 21kg
Alt DB Bench Press – 2 x 20 x 31kg
Barbell Curls – 2 x 10 x 37kg

12 August

Throws, 4 (14.80m PB)
Drills E
Starts
2 x 60m strides
4 x 20E100F

Really caught one of the throws, it felt like it’d gone too high but it went out to a pb. Changed drills to A skip, straight leg bound. The flying runs were good in places, had low hips on the third one and probably didn’t pick knees up because I took it easy. Last one was timed and recorded, 10.97.

14 August

Hurdle Hops, 4 x 8
Drills E
Starts
Blocks, 3 x 30m
160m
2 x (80m 2 mins 80m)
Back Squat – 6 x 110kg, 6 x 115kg, 2 x 5 x 120kg
Eccentric SL Ham Curls – 8 x 15kg, 2 x 8 x 16.25kg
Wall Sit/Ski Squats – 8 in 120 secs, 30kg

Pleased with the hops, will be keeping those around. Good out the blocks. 160 was pretty dire, headwind and wet track didn’t help but died about 120m (19.12). The 80’s were excellent, really feeling like my acceleration is coming back (9.59, 9.78 and 9.78, 9.65). Took a break then hit the weights pretty hard, feel wrecked now.

15 August

Hurdle Mobility
Tempo – 3 x 4 x 100m (30 secs/2.5 mins)
Proper DB Rows – 3 x 10 x 21kg
Alt DB Bench Press – 2 x 20 x 31kg
Seated Twists – 3 x 26 x 20kg
Bent Over DB Flyes – 2 x 12 x 5kg

Surprised at how easy tempo was, had a short break then went home and did upper body.

[Fraser Young]

Comp – Week 10

17 August

Throws, 4 (OH Shot Put 14.30m)
Drills E
3 x 30m
2 x 60m strides
3 x 90m
2 x 40E25F
Hang Cleans – 2 x 4 x 73.5kg
Eccentric SL Ham Curls – 2 x 8 x 16.25kg

Didn’t feel great today, my shot was down, probably overdid it on Saturday. 30’s were good, technique was there. Ran 90’s outside, (10.75, 10.75, 10.59), thought I had a PB on the last run but not quite. Was a little unsure what to be focusing on at top speed other than good arms. My hang cleans were powerful.

18 August

Drills ACK x 2
Tempo, 321 221 221
Chin Ups – 3 x 15
Proper DB Rows – 3 x 11 x 21kg
Alt DB Bench Press – 2 x 16 x 33.5kg
BB Curls – 2 x 10 x 37kg
Ab Circuit – 15 mins

Good session.

19 August

Throws, 4 (OH Shot Put 14.50m)
Drills E
2 x 60m strides
3 x 20E100F
150m

The OH shot is meant to be a marker for how fresh I am, wondering if I need to cut down on the volume of training. Hips were aching from extra RoM and did ISO hip holds before and after training to strengthen. Flying runs were great, think legs came up higher, worked on keeping a forward head and body position (10.81, 10.81, 10.75). Also happy with the 150m until the last 20m when I was breathing heavily before the line (17.56). No weights as my abs are sore from yesterday and deadlifts won’t help that.

21 August

Hurdle Hops 4 x 8
Drills E
Blocks 3 x 30m
100m
2 x (80m 2 mins 80m)
Pullup Challenge – 40 reps in 2:10
Squats – 1 x 6 x 110kg, 1 x 6 x 120kg, 1 x 5 x 125kg
Eccentric SL Ham Curls – 3 x 8 x 16.25kg
Wall Sit/Ski Squats – 8 in 120 secs, 30kg

Tried 3 point start with feet two steps back from the front of the white line, mimicking my block start feet position and really felt better coming out to 30m. 100 was a bit ragged at the end (11.75) nonetheless a good run on a damp track. Killed the first 80m, and was very happy with all four of those runs (9.40, 9.78, 9.53, 9.78). Rest and then weights, back wobbled a bit in squats but other than that a great day.

22 August

Hurdle Mobility
Tempo, 3 x 4 x 100m (30 secs/2.5 mins)

Had to do tempo indoors, got a bead on. Upper body is sore from pull up challenge, so no weights today.

[Fraser Young]

Comp – Week 11

24 August

Jumps, 4
Drills E
Blocks 3 x 30m
3 x 100m
Weights

Good to get back and do jumps, comfortably over 105cm. Blocks were solid again. There must have been a +6 or 7 wind outside and it was a little too much to get my technique right as I was flying down the track. Times were (11.59w, 11.41w, 11.44w), it’s a good training effect as my legs have now gone that speed, although it was so gusty my technique wasn’t its best.

26 August

Tempo, 321 221 221

27 August

Jumps, 4
Drills E
2 x 60m strides
2 x 20E100F
Deadlift – 4 x 10 x 88.5kg

Was not feeling it today, was working until 2am so bit groggy. The wind was swirling and didn’t help, but neither run was under 11 and my legs didn’t feel even so I called it quits and did deadlift.

29 August

Hurdle Jumps – 4 x 8 x 76/84cm
Jumps for Height – 3 x 6
Jump into Lunge – 3 x 6 per leg
Shock Jump – 3 x 5 x 80cm
Squats – 2 x 8 x 110kg, 2 x 8 x 112.5kg
Eccentric SL Ham Curls – 2 x 9 x 20kg
Side bridge – 2 x 1 min per side
Front bridge – 2 mins

[Author]

Posts