Full Summer Sprint Program (March 2011)

[Fraser Young]

SPP – Week 6

4 April

LS Warm-up
Jump-Jumps, 2 x 5
2 x 30m falling
Blocks 2 x 20m, 2 x 30m
3 x 45E25F
2 x 60m
Bench Press – 5 x 82.5kg, 3 x 93.5kg, 4 x 105kg
DB Rows – 3 x 8 x 42.5kg
Ab Wheel, 3 x 7

Had a sore/tight/tender right hip flexor which was restricting me very slightly, still put together a great series of block starts and some flying runs that felt incredible. My first 60m was decent (7.20mon) thought I was short of my PB so pushed it in the second and was too tense (7.28mon). Excellent bench, think everything is going in the right direction. Switched to ab wheel as bridges have been tiring my abs for tomorrow’s weights.

5 April

Front Squat – 3 x 87.5kg, 3 x 100kg, 6 x 112.5kg
Hang Power Cleans – 1 x 4 x 78.5kg, 1 x 4 x 83.5kg
Adductor Res. Band – 2 x 12
Ab Circuit, 3 x 3 mins w 30 sec rest

Not that comfortable with front squat today, my back has been funny the last few sessions but not in a weak way. Cleans were explosive, ab circuit will be regretted tomorrow morning.

6 April

Circuits 965 reps – Waterloo, Down Rodeo, Nekka, Lava, Pillar

Coped with the volume well and wasn’t too out of breath.

7 April

LS Warm-up
MB Throws, 6 (feet from wall – OHB 48, hop OHB 49, BLF 47, hop BLF 47)
2 x 30m
Blocks 2 x 30m
2 x 3 x 80m 32.5m IL (4.5 mins / 9 mins)
Back Squat – 3 x 115kg, 3 x 132.5kg, 3 x 147.5kg

Throws were better but 80’s were a little disappointing, but only have last week to compare it to. Ran 9.40-9.50 in all of them and had to rush weights before work. Will probably miss out Thursday weights altogether as the speed session takes enough out of me.

9 April

LS Warm-up
SL Box Jumps, 5
2 x 30m on bend
Blocks 2 x 30m on bend
100m
100m (bend)
150m
Deadlift – 3 x 91kg, 3 x 103.5kg, 14 x 117.5kg
Bird Dogs – 2 x 20

Blocks on the bend were good, was into upright running a bit soon and will work on that in future. I wasn’t happy with my times in the three runs (11.85, 12.14, 18.48) but was quite pleased about the difference in straight and bend running as it means my 200m time isn’t down to lack of fitness or speed, it’s lack of practice on the bend. Missed out muscle ups and small box jumps as it’s been a long week and it wouldn’t benefit me. Good weights in the end, I hope my deadlift improvements will cross over into better acceleration.

[Fraser Young]

SPP – Week 7

11 April

Bench Press – 5 x 55kg, 5 x 65kg, 5 x 77.5kg
DB Rows – 2 x 8 x 42.5kg
Ab Wheel – 3 x 7

Have a sore throat and general flu symptoms so giving it an extra day before I do track. Going to keep bench & deadlift on 5/3/1, for front & back squat I’m going to do week 1 every week and do an extra rep when I can.

12 April

Front Squat – 5 x 80kg, 5 x 92.5kg, 7 x 107.5kg
Hang Power Cleans – 2 x 4 x 83.5kg
Adductor Res. Band – 2 x 12
Ab Circuit, 3 x 3 mins w 30 sec rest

Not recovered from illness yet, did weights today as a substitute. Upped the front squat as I felt fresh, 2nd set of cleans were good once I got my hips involved properly. Abs were much easier than last week.

13 April

LS Warm-up
Jump-Jumps, 2 x 5
20m falling
Blocks 2 x (20, 30, 40m), 50, 50m

Was ready at the same time as Tom’s group so did blocks against Charlie and Libby. New set up gave me a good little boost on every rep and if I wasn’t against Charlie I think I would have fared well. Worked on relaxed shoulders and was a bit scrappy beyond 35m as I hadn’t gone that far before.

14 April

Circuits 635 reps – Waterloo, Down Rodeo, Pillar
Dragan Challenge, 11kg, 30, 30, 40 reps

15 April

LS Warm-up
Throws, 5
3 x 30m falling
3 x 80m, 2 x 80m 30m IL (4.5 mins/9 mins)

Felt fine but times were below average, (9.62, 9.55, 9.60, 9.38, 9.58). Acceleration was decent but body position at top speed wasn’t quite right.

16 April

Deadlift – 5 x 98.5kg, 3 x 111kg, 10 x 123.5kg
Bird Dogs – 2 x 20
Ab Circuit, 3 x 3 mins w 30 sec rest

Very happy with the deadlift as my back straightness wasn’t an issue and I didn’t need to think twice about being in the right position for each rep.

17 April

Drills

I remember these being quite tiring last time and it felt much better today, finished at home with myofascial stretches.

[Fraser Young]

SPP – Week 8

18 April

LS Warm-up
Jumps, 5
2 x 20m on bend
Blocks 20, 30, 40m on bend
80, 100, 120m (10, 15 mins) in 9.59, 11.73, 13.88 secs
SL Box Jumps
KB Swings – 2 x 15 x 18.5kg
Back Squat – 5 x 110kg, 5 x 125kg, 5 x 140kg
Ab Circuit, 11 mins

My rec fem is getting fatigued halfway through warm up and is noticeable during my runs, think I need to reduce the volume somewhere so was going to switch front squat for split squat but don’t know if that will make much difference. My times have been down for a week and it’s winding me up because I was hitting form. Pleased to match my numbers in back squat and took the rest out of abs and then did an additional 2 mins, solid workout.

Edit: rectus femoris is suffering from excessive drills (new warm up includes 400m+ of drills) so I’m reducing the volume in my warm up and eliminating my day of drills to be replaced with a morning jog and myofascial stretching.

19 April

Bench Press – 5 x 72.5kg, 5 x 85kg, 6 x 95kg
DB Rows – 3 x 8 x 45kg

No spotter so didn’t risk bench.

21 April

LS Warm-up
Jump-Jumps, 2 x 4
2 x 20m falling
Blocks 2 x (20, 30, 40m)
Swiss Ball Kicks – 2 x 20 secs

Solid block session, glad to get back to Swiss Ball kicks.

22 April

Hang Power Cleans – 2 x 4 x 83.5kg
Split Squats – 2 x 6 x 80kg, 1 x 6 x 85kg
Ab Circuit, 9 mins

Quite poor balance in split squats, had to focus on the path my front leg was taking to get it right. Have anterior pelvic tilt issues from overly tight hip flexors, doing a standard lunge exercise in the mornings to correct this. I’m leaning up a little but if my strength drops I’m going back to a bigger diet. Spoke to the guy who owns a supplement store in town and he has me back on ZMA and attempting to eat salmon once a week.

23 April

Circuits 635 reps – Waterloo, Down Rodeo, Pillar
Dragan Challenge, 11kg, 40, 40 reps

24 April

LS Warm-up
Throws, 4
Strides, 60m
3 x 200m, 2 x 200m (2.5 mins, 10 mins) in 28.7, 28.0, 28.0 – 27.8, 26.8
Deadlift – 5 x 68.5kg, 5 x 78.5kg, 5 x 91kg
Bird Dogs – 2 x 20
Ab Circuit, 6 mins

200m runs at 80% effort, but because of the short recovery they end up being full effort to maintain the target times. Feel I could do them all in 27.5 so will try that next week.

[Fraser Young]

SPP – Week 9

25 April

Bench Press – 3 x 77.5kg, 3 x 90kg, 5 x 101kg
DB Rows – 3 x 8 x 45kg

All good, happy to rep at 100kg or more.

26 April

LS Warm-up
Jump-Jumps, 5
2 x 30m falling
Blocks 2 x (20, 30, 40m) 50m
Dips 3 x 20

Fantastic blocks session, got such propulsion out the blocks and was in form all the way to the line in every run. Need to remember not to increase the training runs over the next week or so as that kills my form.

27 April

Deadlift – 5 x 91kg, 5 x 106kg, 17 x 118.5kg
(10 minutes on the floor)
Bird Dogs – 2 x 20
Ab Wheel, 3 x 7

Probably pushed it a bit too much in deadlift considering I have a speed session in two days, this will be the last time I do over a dozen reps. The first ten flew up then it slowed and the last rep was dubious. All good now, off for a hot/cold shower.

28 April

Circuits 635 reps – Waterloo, Down Rodeo, Pillar
Dragan Challenge, 11kg, 50, 50 reps

Tough second set of Dragan, could’ve done 60+ in the first set though.

29 April

LS Warm-up
Throws, 5 (50, 50, 47, 48)
2 x 20m falling
Blocks 2 x 30m
4 x 120m EFM (12 mins)
Swiss Ball kicks – 2 x 20 secs
SLRDL – 2 x 6 x 118.5kg

Lower back had DOMS from deadlift so didn’t feel my best but got PB’s in throws. Good blocks and very good EFM’s. Fitted in Swiss Ball kicks and rushed home for weights. Malnourished at work, should really find time to eat well after a session like that.

1 May

KB Swings – 2 x 15 x 18.5kg
Back Squat – 5 x 110kg, 5 x 125kg, 5 x 140kg
Ab Circuit, 9 mins

Excellent jumps, managed to land 120cm again. Tailwind on the back straight so the times are maybe faster than I can do (26.9, 26.8, 26.7, 26.3, 26.7). Worked on trying to move the bar as fast as possible from the bottom of the squat. That was the easiest 5 @ 140 has felt. Should’ve been the 200 session today but there was a track meet on.

[Fraser Young]

Pre-Comp – Week 1

2 May

Jump-Jumps, 5
3 x 200m, 2 x 200m (2.5 mins/10 mins)

Excellent jumps, managed to land 120cm again. Tailwind on the back straight so the times are maybe faster than I can do (26.9, 26.8, 26.7, 26.3, 26.7).

3 May

Bench Press – 5 x 85kg, 3 x 95kg, 1 x 107.5kg, 0 x 112.5kg, 1 x 107.5kg
DB Rows – 3 x 8 x 45kg

Had absolutely no intensity today, none. I had that feeling when you come back from a few weeks off where you know you’re capable of lifting the weight but your body struggles to co-ordinate it. Tried 112.5kg as I did the bare minimum to complete 5/3/1 and I got beyond my sticking point when my right arm collapsed a bit.

4 May

LS Warm-up
Jump-Jumps, 2 x 5
2 x 30m falling
Blocks 2 x 20, 2 x 30, 40m
60m
Dips 3 x 20

Not great jumps, should try 5 standing and 5 run in next week. My blocks came together for the 30m runs where I treated it as a 100m race instead of scrambling to the cone. Ran the 60m with a tailwind in 7.29, would’ve done another run but had work.

5 May

Deadlift – 3 x 98.5kg, 3 x 113.5kg, 8 x 128.5kg
Bird Dogs – 2 x 20
Ab Wheel – 3 x 7

I half assed the deadlift as I didn’t have time to let breakfast settle or really wake up fully. Form was good for the 8 reps and I’m pleased with that.

6 May

Circuits 635 reps – Waterloo, Down Rodeo, Pillar

Missed out Dragan Challenge as I have an easy week of bench coming up.

6 May

LS Warm-up
Throws, 5
2 x 20m falling
Blocks 2 x 30m
4 x 120m EFM (12 mins)
Henks 2 x 20 secs
SLRDL – 2 x 5 x 123.5kg
Ab Circuit, 9 minutes

Thought that was a good session, got spring out the blocks that carried me to 30m and I worked on hot coals in the middle 40 of the 120’s to great effect. Pretty tired from track work so took a break before weights. Hamstrings had DOMS the next day and have a little tightness in them this morning.

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