Full Summer Sprint Program (March 2011)

[Fraser Young]

Comp – Week 5

13 June

LS Warm-up
Jumps, 5
3 x 200, 2 x 200m

Comfortably jumped 115cm which was nice to do again. Aimed to hit the bend and to hold it hard on the straight. I had good endurance and wasn’t really out of breath after three reps despite the fast first rep, but I tried to hit the 4th and was left treading water a bit on the final rep. (25.1, 26.0, 26.2, 25.6, 26.7)

14 June

Deadlift – 5 x 111kg, 3 x 126kg, 5 x 141kg
Bird Dogs – 2 x 20
Weighted Ab Circuit

Didn’t push it, they were five very comfortable reps and my lower back was nice and straight.

15 June

A1 Alternate Bench Press – 3 x 12 x 36kg
A2 Explosive Pushups – 3 x 8
Dumbbell Rows – 3 x 8 x 45kg

16 June

LS Warm-up
Jumps, 2 x 5
20, 30m falling
Blocks 3 x 30m
4 x 90m EFM (10 mins)

Quite pleased with the session, really looking forward to the next speed session to get some times down as I feel my top speed is better than previous years.

17 June

KB Swings – 2 x 15 x 18.5kg
Back Squat – 5 x 115kg, 5 x 125kg, 5 x 140kg
Ab Bridges – 3 x 3 mins

Very comfortable squats, took my stance a little wider and didn’t even call for a spotter on the heavy set. Pleased to get my strength back and should be able to maintain from now until August while increasing my deadlift.

18 June

Circuits – Down Rodeo, Waterloo, Pillar
Dragan Challenge, 13.5kg 30, 30 reps

Dragan challenge was quite easy but didn’t want to push it. I’m fit enough to get through these relatively unchallenged.

19 June

LS Warm-up
Throws, 5
2 x 20m falling
Blocks 2 x 20, 30, 40m
80, 100, 120m (10, 12 mins)
Swiss Ball kicks 2 x 20 secs
RDL – 2 x 5 x 118.5kg
Ab Bridges – 3 x 3 mins

Rushed the session a little as had work. Cut the recovery in the runs, the second run felt really good but the others I didn’t hit the right positions and it felt technically poor. (9.48, 11.51, 13.94). Blocks were pretty good but nothing special.

[Fraser Young]

Comp – Week 6

21 June

LS Warm-up
Jumps, 5
3 x 200, 2 x 200m (2.5, 10 mins)

Didn’t do my recovery yesterday so a bit tight to start with. There was a strong tailwind but it impeded me on the bend. The third rep my legs felt so heavy, and on the fifth I had to go round someone on the track but held form well despite being dead. (25.8, 26.1, 26.6, 25.4, 25.6).

22 June

Deadlift – 5 x 76kg, 5 x 88.5kg, 5 x 103.5kg
Bird Dogs – 2 x 20
Abs, 3 sets

23 June

A1 Alternate Bench Press – 3 x 14 x 36kg
A2 Explosive Pushups – 3 x 8
Dumbbell Rows – 3 x 8 x 45kg

24 June

LS Warm-up
Jump jumps, 2 x 5
20, 30m falling
Blocks 3 x 30m
3 x 120m EFM (14 mins)

Really good session today, the blocks were setting me up nicely for the rest of the 100m. Flying runs were quick, timed the last 80m each time (8.60, 8.55, 8.64) which works out at a 1.07 per 10m top speed held over that distance.

25 June

KB Swings – 2 x 15 x 18.5kg
Back Squat – 5 x 120kg, 5 x 130kg, 5 x 140kg
Ab Circuit, 2 x 3 mins

This is an easy week but I didn’t want to do less today as I’ve only just got back to 140kg squats.

[Fraser Young]

Comp – Week 7

27 June

LS Warm-up
Throws, 5
2 x 20m falling
Blocks 2 x 20, 30, 40m
80, 100, 120m falling (15, 20 mins)
Henks 2 x 20 secs
RDL – 2 x 5 x 118.5kg
Ab Bridges, 3 x 3 mins

Everything was good today, the blocks put me in the right position to run the rest of the race. Although I wasn’t completely fresh the falling runs were really strong and the times showed that (9.26, 11.44, 13.72). Long session in the end but I had a large break before weights.

29 June

LS Warm-up
Jumps, 5
3 x 200, 2 x 200m (2.5 mins/9 mins)

This will be the last of these sessions for a while as my fitness is where it needs to be. Times were consistent and after four reps I felt very fresh. (26.0, 26.3, 26.1, 26.2, 25.5).

30 June

Deadlift – 5 x 101kg, 5 x 116kg, 10 x 131kg PB
Bird Dogs – 2 x 20
Weighted Abs, 3 sets
Alt DB Bench – 3 x 14 x 36kg
Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 45kg

2 July

KB Swings – 2 x 15 x 18.5kg
Power Cleans – 1 x 81kg, 1 x 86kg, 1 x 88.5kg, 1 x 91kg, 1 x 93.5kg, 1 x 96kg

Couldn’t get to the track today as it shut early so did power cleans.

[Fraser Young]

Comp – Week 8

4 July

LS Warm-up
Throws, 5
2 x 20m falling
Blocks 30, 40, 50m (on bend)
80, 100, 120m (15, 20 mins)
Henks 2 x 20 secs
Bench Press – 8 x 75kg, 5 x 85kg, 3 x 90kg, 3 x 1 x 102.5kg, 5 x 87.5kg

Very pleased with blocks in lane 5 of the bend, had no issues with cornering except for a slight ache on the inside of my left foot. The first two long runs were good but the third was forced and my upper body was very tense (9.36, 11.47, 13.86).

5 July

Circuits – Down Rodeo, Lava
3 x ½ lap of field, 5 mins 05 secs

Ran round the upper half of the nearby field to get back into a small form of tempo but more an active recovery.

6 July

LS Warm-up
Jumps, 5
250m (90 sec) 150m
300m (90 sec) 100m

Did two split 400’s at 13 sec pace and wasn’t far off the times with combined times of 53.3 and 52.5. I wasn’t too tired afterwards but during the 300 I struggled to hold form. Final 100m run was hard but held technique well. (33.4, 19.9, 39.6, 12.9).

7 July

Deadlift – 3 x 108.5kg, 3 x 123.5kg, 7 x 138.5kg
Bird Dogs – 2 x 20
Weighted Ab circuit, 295 reps & bridges

8 July

Alternate DB Bench – 2 x 16 x 36kg, 1 x 12 x 36kg
Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 45kg

Race on the 13th so not many weights before then

9 July

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

Was consistent with all my blocks and the session as a whole felt productive.

[Fraser Young]

Comp – Week 9

11 July

LS Warm-up
Jumps, 5
3 x 200, 2 x 200m (2.5 mins/10 mins)

Very relaxed session, ran a 27.9 on the second run but the rest were close to the 27 flat target time.

12 July

SL Calf Raises – 1 x 12 x 10kg, 1 x 12 x 20kg
Plantar Flexor Res. Band pull – 2 x 12

I was at a biomechanics lecture the day before and direct calf work came up and these were discussed – I had a race the next day but wanted to see what they were like.

13 July

Charnwood Open

100m – 12.04 (-2.4)

Haven’t felt in that good shape in a very long time and was a little gutted the conditions and my last 40m couldn’t come together. I had a great start and demolished the field, had a metre lead and thought I had it won in the first 30m and then I just lacked the form at top speed. Should have done hot coals cue but was thinking about winning and was pipped at the line. I did do calf work yesterday having been to the conference and in hindsight that was probably detrimental.

200m – 24.28 (-0.8)

Was the last race of the night at 9.45pm which is never good, but I had really top acceleration and maybe took my foot off the gas at 80m and by 160m I wasn’t as strong as I normally am at the end. I knew it’d be 24 seconds so would’ve wanted maybe two tenths faster for a perfect run but I am confident that if I can replicate how I felt today under better weather conditions then I can run some season’s bests.

14 July

Deadlift – 5 x 116kg, 3 x 131kg, 1 x 146kg PB, 1 x 156kg PB
Hyper Extensions – 2 x 20
SL Calf Raises – 3 x 12 x 21kg
Plantar Flexor Res. Band pull – 2 x 12
Weighted Ab circuit, 295 reps & bridges

This was my last bit of deadlift for the summer and I wanted a quick test of my 1RM. My back started rounding when I tried 161kg so I stopped, but 156kg is pretty good considering I weigh about 69kg at the moment.

15 July

A1 Weighted Dips – 1 x 12 x 10kg, 2 x 12 x 12.5kg
A2 Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 41kg

16 July

LS Warm-up
Jumps, 2 x 5
20, 30m falling
40E20F (10 mins)
2 x 120m EFM (15 mins)
Hyper Extensions – 2 x 20
Ab Bridges, 2 x 4 mins

Had huge glute ache at the end of my shift the night before and could barely sit down, it seemed to be more tailbone than muscle and didn’t affect my running. Ran two very good flying runs with a tailwind and my form was excellent. (8.40, 8.50).

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