Full Summer Sprint Program (March 2011)

[Fraser Young]

I had decided to train separately from my coach at this point and it shows, as the track workouts are all over the place and don’t fit into the typical SPP / Pre-Comp / Comp progression. I have labelled them as best as possible, which still results in 15 weeks of Competition period!

SPP – Week 1

1 March

Jump-jumps, 2 x 5
Drills E
Strides, 60m
4 x (Blocks 2 x 20m, 25m 3 point)
3 x 50m (7 mins)
Bench Press – 3 x 75kg, 3 x 86kg, 5 x 97.5kg
DB Rows – 3 x 8 x 42.5kg
Side Bridge – 2 x 60 secs
Front Bridge – 2 x 90 secs

Jumped 115cm, speed of approach seems to be the key and if I catch a good one it’s cleared comfortably. No sleds so did blocks instead, hope to be more confident with my first 20m in race situations. Good series of runs finished with falling 50’s (6.28, 6.18, 6.23).

2 March

Front Squats – 5 x 77.5kg, 5 x 90kg, 9 x 102.5kg
A1 Reverse Lunges – 3 x 12 x 33.5kg
A2 KB Swings – 3 x 15 x 18.5kg
Adductor Resistance Band – 3 x 12
Ab Wheel – 2 x 7

Reverse lunge & KB swing combo kicked my ass, I threw up after the 2nd set and took a while to get off the floor after the last. Adductor strengthening as it’s a neglected muscle and there’s only one exercise in one of my circuits that hits it directly.

Was 72kg/158lbs at New Year, now up to 74.5kg/164lbs and although my focus is purely on strength/power gains it’d be nice to get to a lean 170lbs.

3 March

Circuits 835 reps – Waterloo, Down Rodeo, Lava, Pillar
Turkish Get Ups
Running Arms
KB Swings – 3 x 4 x 13.5kg

Did one circuit, Turkish get ups, repeat until finished, seemed to work well.

4 March

MB Throws – 4
Drills E
Strides, 2 x 60m
2 x 45E25F (7 mins)
3 x FEF 80m (10 mins)
80m (90 secs) 80m
Strides, 60m
Back Squats – 5 x 105kg, 5 x 120kg, 7 x 136kg
Hip Thrusts – 2 x 6 x 115kg
Ab Circuit – 6 mins

Felt more stable from the adductor exercises and able to apply force better. Great flying runs and FEF’s, didn’t fade much in the back to back runs (9.44, 9.53). Wanted 6 reps in squats, 7 were easy but knee wobbled a touch so racked it as a precaution.

6 March

Box Jumps – 5
Line hops – 2 x 20
Skips height, distance
Drills E
Strides, 2 x 80m
2 x 120m (15 mins) in 14.443, 14.28 HT
150m in 17.84 HT
SL box jumps – 3 x 10 x 15cm
Muscle Ups – 3 x 4
Dips – 25
Deadlift – 5 x 78.5kg, 5 x 91kg, 14 x 101kg
Stiff Legged Deadlift – 2 x 3 x 131kg
Bird Dogs – 2 x 20

Felt promising during warm up but the headwind outside was enough to slow my times. My back had nothing to give in RDL’s, three reps was pushing it but I’m going to keep the weight the same and not worry about how many reps I do each week. Relatively pleased with deadlift, once I find my groove I can smash the reps out and I’ve started at a low 90% 1RM (120kg) for 5/3/1 to give me time to find that groove.

[Fraser Young]

SPP – Week 2

8 March

Jump-Jumps, 2 x 5
Drills E
Strides 60m
3 x (2 x 30m Blocks, 30m 3 point)
50, 60, 70m (8-9 mins)
Walking A’s, 100 reps
Bench Press – 5 x 80kg, 3 x 91kg, 4 x 102.5kg
DB Rows – 3 x 8 x 42.5kg
Side Bridge – 2 x 60 secs
Front Bridge – 2 x 90 secs

Got my spring back today, was very comfortable at 115cm but didn’t want to risk going higher. Blocks with Luke were good, had to focus on my race which is something I think I lack this season. Falling runs felt natural, last acceleration was off which showed in the times (6.12, 7.22, 8.44). Walking A’s killed my hip flexors but I’m not running again until Friday so that’s fine.

9 March

Front Squats – 3 x 85kg, 3 x 95kg, 9 x 107.5kg PB
A1 DB Reverse Lunges – 3 x 12 x 33.5kg
A2 KB Swings – 3 x 15 x 18.5kg
Adductor Band Work – 3 x 12
Ab Wheel – 2 x 8

Guess my back got stronger from deadlifting because I could’ve gone on to maybe 11 reps in front squat, I actually counted and re-counted the weight once I’d racked it. Lunges & swings are hideous, love it.

11 March

MB Throws, 4
Drills E
Strides, 2 x 60m
2 x 45E25F
3 x FEF 80m (9 mins)
80, 90m (12 mins)
Back Squats – 3 x 112.5kg, 3 x 127.5kg, 5 x 143.5kg
Hip Thrusts – 6 x 115kg, 6 x 120kg
Ab Circuit – 6 mins

Throws were average, feel heavy but that’s sometimes a good thing I’ve found. Good acceleration in the FEF’s, ran the final runs on mondo (9.31, 10.50). Not remotely phased by having 140kg+ on my back now, I just got on with it. Got a busy weekend so shifting everything forward (again), so now my Saturday track session will be Monday morning.

14 March

Jump-Jumps, 5
Line Hops 2 x 20
Skips Height, Distance x 2
Drills E
Strides 2 x 80m
2 x 120m (15 mins)
150m
SL Box Jump 3 x 10 x 15cm
Deadlift – 3 x 83.5kg, 3 x 96kg, 15 x 108.5kg
Bird Dogs – 2 x 20
Jackknives – 4 x 20

Solid headwind on the finishing straight so times weren’t reflective of the effort put in (14.44, 14.34, 17.62) but with Martin to chase I was pleased with all of my runs. Did touch and go on deadlift and might have been getting a little bounce but still worked my back and ended up getting spasms after finishing. Will buy a foam roller soon otherwise I’m going to seize up.

[Fraser Young]

SPP – Week 3

16 March

Jump-Jumps – 2 x 5
Drills E
Strides 60m
2 x 20m falling
Blocks – 2 x 20, 2 x 30, 2 x 40m
50, 60, 70m (8-9 mins)
Walking A 100 reps
Bench Press – 5 x 52.5kg, 5 x 65kg, 5 x 75kg
DB Rows – 3 x 8 x 42.5kg
Side Bridge 2 x 70 secs
Front Bridge 2 x 100 secs

The session was good overall, was in the right position out of blocks and my back feels stronger from deadlifting. Stopwatch broke so didn’t get any times which was annoying.

17 March

Front Squats – 5 x 90kg, 3 x 102.5kg, 6 x 115kg
A1 DB Reverse Lunges – 2 x 12 x 33.5kg
A2 KB Swings – 2 x 15 x 18.5kg
Adductor Band – 2 x 12
Ab Wheel – 2 x 8

No Issues, cut the third set of a few of these as last week I was too sore to do circuits.

18 March

Circuits 530 reps – Waterloo, Down Rodeo, Lava
Turkish Get Ups – 3 x 4 x 13.5kg
Running Arms – 2 x 80, 4 x 50

Get ups were quite hard.

19 March

Throws, 6
Drills E
Strides, 2 x 60m
2 x 45E25F
2 x FEF 80m (9 mins)
80, 90m (12 mins)
Back Squats – 5 x 120kg, 3 x 136kg, 2 x 152.5kg
Hip Thrusts – 6 x 120kg, 8 x 120kg
Ab Circuit, 6 mins

Throws with 4kg med ball, from the side of the 2nd line of shot putt to the wall for everything apart from BLF. Good runs, 80m was tense but 90m was smooth (9.41, 10.37mon). Back squat 152.5kg for 2 despite not feeling psyched up.

21 March

SL Box Jumps, 2 x 5 (Left 60,70, Right 60, 60)
Line Hops 2 x 20
OH Shot (15.30m PB)
Skips height, distance x 2
Drills E
Strides 2 x 80m
100, 120, 120, 150m (12, 14, 15 mins)
Deadlift – 5 x 91kg, 3 x 101kg, 11 x 113.5kg
Bird Dogs – 2 x 20
Jackknives – 3 x 25

Great session from start to finish. Convinced to do OH shot by Luke and ended up with a half metre PB, then got PB’s in 120 and 150 which felt strong. (11.50, 13.53, 17.20). Had a rest then smashed out some deadlift reps, didn’t push it like last time as it’s an easy week starting tomorrow.

[Fraser Young]

SPP – Week 4

22 March

Bench Press – 5 x 71kg, 5 x 82.5kg, 6 x 93.5kg
DB Rows – 2 x 8 x 42.5kg
Side Bridge, 75 secs
Front Bridge, 120 secs

My right palm was hurting during the last set of bench, shouldn’t be an issue again but stopped a rep early. Feel like shit today, can’t walk properly.

23 March

Circuits 530 reps – Waterloo, Down Rodeo, Lava
Turkish Get Ups

Get ups were really easy today, feeling fresh.

24 March

MB Throws, 5
Drills E
Strides 2 x 60m
2 x 45E25F
2 x FEF 80m (9 mins)
80, 90m (9 mins)
Back Squat – 5 x 80kg, 5 x 95kg, 5 x 112.5kg
Hip Thrusts – 2 x 8 x 80kg
Ab Circuit, 5 mins

Only a hundredth quicker in both runs but I’ll take that. Ran (9.30mon, 10.36mon) and with easy weights afterwards I should be more fresh on Saturday.

26 March

SL Box Jumps, 2 x 5 (L 75, 80cm, R 65, 70cm)
Line Hops 2 x 20
Skips height, distance x 2
Drills E
Strides 2 x 80m
100, 150, 150m (12, 15 mins)
Weights
Deadlift – 5 x 58.5kg, 5 x 73.5kg, 5 x 83.5kg
Bird Dogs – 2 x 20
Jack knives – 4 x 20

The times were disappointing again, slight headwind and ran 12.11, 18.13, 18.11. Have been working a lot this week, still shouldn’t be running 12. and 18. under any circumstances. If this is how fast I run when I take weights easy on the Thursday then it’s no wonder my races are so poor.

[Fraser Young]

SPP – Week 5

28 March

Jump-Jumps, 2 x 5
Loren Seagrave Warm-up
2 x 30m falling
Blocks 2 x 20m, 2 x 30m
3 x 45E25F
50, 60m
Walking A 100 reps
Bench Press – 3 x 77.5kg, 3 x 87.5kg, 5 x 100kg
DB Rows – 3 x 8 x 42.5kg
Side Bridge 2 x 80 secs
Front Bridge 2 x 100 secs

The longest yet most effective warm up I’ve ever done in the history of ever. I was actually so fresh that I couldn’t quite co-ordinate my muscles to their full potential and was working at 90-95% out blocks. The runs were good times, almost a pb in the 60m (6.22, 7.23). Good session if not 85 minutes from warm-up to roll backs.

29 March

Front Squat – 5 x 80kg, 5 x 92.5kg, 7 x 105kg
Reverse Lunges – 2 x 12 x 33.5kg
Hang Power Cleans – 2 x 4 x 78.5kg
Ab Wheel, 3 x 7

Sleep deprived and not in the mood, scrambled through the workout and will be getting an early night.

30 March

Circuits – Down Rodeo, Waterloo, Pillar

31 March

LS Warm-up
Throws, 6 (steps from plyo mat – OHB, BLF 25, hop BLF 24, hop OHB 23)
Starts
2 x 30m falling
Blocks 2 x 30m
2 x 3 x 80m, 30m IL (4 mins/9 mins)
Back Squats – 5 x 107.5kg, 5 x 122.5kg, 5 x 140kg
KB Swings – 2 x 15 x 18.5kg

Super-fresh again from warm up. Impressed with throws as I’m really using lower body. Good blocks. Managed a really good series in the 80’s (9.34, 9.31, 9.40 – 9.31, 9.26, 9.26) given there was an intensity limit. Weights were sub-par but my weight is down and I ran PB’s at the track.

1 April

Mobility Drills
Co-ordination Drills
2 x 80m Technical Run-outs

Did Loren’s warm-up again, but without the dynamic part and with an extra drill or two. Quads and glutes were sore in the morning but got through it fine.

2 April

LS Warm-up
SL Box Jumps 2 x 5
2 x 30m falling
Blocks 3 x 20m
3 x EFM 150m (12 mins)
SL Box Jump 3 x 10 x 20cm
Muscle Ups – 3 x 5
Dips – 2 x 20
Deadlift – 5 x 83.5kg, 5 x 98.5kg, 11 x 111kg
Bird Dogs – 2 x 20

Used a different back foot placement in the blocks where there is half an inch gap between toe and ground, felt like it gave me an extra boost but felt quite weird in set. Timed the last 100m of the 150’s (10.82, 10.82, 10.80), nice tailwind. Had an odd sensation in my lower back that it was being overly straight and the first run felt slow. Good muscle ups 🙂 Solid deadlifts to cap off a long day.

Looking back that’s a really solid week of training and I’d like three more just like it before I open up on the 23rd with a 100m and maybe a 200m

[Author]

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