Full Summer Sprint Program (March 2011)

[Fraser Young]

Comp – Week 10

18 July

LS Warm-up
2 x 20m falling (bend)
150, 120m (25 mins)
3 x muscle ups, dips (6, 6, 10 & 20, 20, 15)
Throws, 4
Swiss Ball kicks – 2 x 20 secs
Muscle Ups – 6, 6, 10
Dips – 20, 20, 15

Tried throws after sprints, didn’t work. Times were okay (17.42, 13.91) would’ve liked a touch faster on the 120m but was working on conserving energy with powerful steps in the first 10m. Crazy muscle ups, I’m so light I can just bosh them out.

19 July

KB Swings – 3 x 15 x 16.5kg
A1 Full Squat – 8 x 21kg (5cm off), 8 x 26.5kg (2-3cm off), 7 x 34kg (1-2cm off) + 1 x 34kg full depth, 8 x 40kg to box
A2 Squat to Stand Drill – 3 x 6
SL Calf Raises – 3 x 12 x 21kg
Plantar Flexor Res. Band pull – 2 x 12
Ab Bridges, 4 mins

20 July

Skipping, 4 x 75
Pillar

Did full depth squats yesterday and feel the benefits of the flexibility work required to get that deep. Skips were good today, kept my head down and the sets were of the right length.

21 July

LS Warm-up
Jumps, 5
Hurdle Drills 2 x 3
250m (60 secs) 150m in 31.1, 19.4
(25 mins)
300m (60 secs) 100m in 39.3, 12.4

Worked up a crazy sweat doing hurdle drills, they are HARD when you have the right RoM. The first 100m was really relaxed and I thought I’d gone too slow so hit the rest of it and ended up setting a very nice time considering I wasn’t that fatigued. My legs still felt light lining up for the 300 but I took it more conservatively. Blasted the 100 and was surprised with the time.

22 July

Single Leg Skipping (change legs every 5 hops) – 4 x 60
A1 Squat to Stand Drill – 4 x 6
A2 Full Squats – 8 x 41kg, 8 x 51kg, 8 x 54.5kg, 8 x 56.5kg
Glute-Ham Raise – 3 x 6
Weighted Ab Circuit, 310 reps & bridges (80 sec side, 140 sec front)

23 July

A1 Weighted Dips – 2 x 12 x 14kg, 1 x 12 x 15kg
A2 Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 41kg

24 July

LS Warm-up
Jumps, 2 x 5
20, 3 x 30m falling
2 x 40E20F (10 mins)
2 x 120m EFM (15 mins)

Had a late night and probably not the best nutrition, these are excuses but my flying times (8.60, 8.68) were slower than I expected and I felt sluggish in the box jumps even though I landed 115cm. Bit concerned that of the extra things I’m doing one of them is making me worse.

[Fraser Young]

Comp – Week 11

25 July

KB Swings – 3 x 15 x 16.5kg
A1 Squat to Stand – 4 x 6
A2 Full Squats – 8 x 44.5kg, 8 x 61.5kg, 8 x 66.5kg, 8 x 69.5kg
SL Calf Raises – 2 x 18 x 21kg
Plantar Flex. Res. Band – 2 x 15
Ab Bridges, 2 x 4 mins 30

Squatting 61kg felt easy which is a nice sign of progress, and I managed to get up to BW to full depth on the final set. There’s a muscle near my hip which is a notable weak point and if I can continually target that then I’ll creep the weight up while maintaining very strict form. Good burn in the calves from raises.

27 July

LS Warm-up
Throws, 4
Blocks 5 x 30m
2 x 2 x 35E25F (9 mins/11 mins)
Glute-Ham Raises – 2 x 6, 1 x 8
A1 Squat to Stand – 4 x 6
A2 Full Squats – 6 x 68.5kg, 6 x 76.5kg, 6 x 78.5kg, 6 x 81kg (form compromised on last two reps)

Lost my way with training and I’m back on a seven day cycle with true speed work. This session was excellent and I felt fresh throughout, even doing weights straight afterwards. Worked on hot coals cue at top speed and I think doing that every week will be a great help to me. Feeling a hint of DOMS already so glad my workload is back to where it can be felt the day after.

28 July

Hurdle Drills x 3
Tempo 4 x 300m (2.5 mins) (59,57,57,55)

Back to tempo. Using it as active recovery and a small taxing of my aerobic system. Did full ¾ lap of Brockington and was pleased with how easy it felt. Forced myself to do myofascial stretches at the track as it’s good for me.

29 July

LS Warm-up
Jumps, 2 x 4
Blocks 2 x 30, 2 x 40m
80, 100, 120m (12/15 mins)
Muscle ups – 7,7,7
Dips – 20,20,17
Swiss Ball kicks – 2 x 20 secs

Everything apart from the first outdoor run felt good, I was probably able to jump 120cm today but I didn’t want to tire myself out. My blocks were fine but once I got outside running into a headwind I wasn’t as good. The first rep was too relaxed but the next two were much improved (9.73, 11.94, 14.10).

30 July

KB Swings – 2 x 15 x 16.5kg
A1 Full Squats – 8 x 68.5kg, 5 x 76.5kg, 4 x 81kg, 4 x 81kg
A2 Drop Jumps – 3 x 5
Weighted Ab Work

[Fraser Young]

Comp – Week 12

1 August

LS Warm-up
SL Skipping, 3 x 40 per leg
Jumps, 4
20, 30, 40m falling (bend)
200m (30 mins) 150m
A1 Weighted Dips – 1 x 12 x 15kg, 1 x 12 x 17.5kg, 1 x 12 x 20kg
A2 Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 41kg
Ab Circuit, 2 x 4 mins

Did a plyometric style hop for skipping and I think that really helped the session. Jumps were excellent, I could’ve done 120cm again today. I ran well on the bend of the 200 and worked on rhythmical arm drive for the final 40m and I didn’t fade, getting a solid time. The 150m felt good too, quite close to a pb without a tailwind. (23.50, 17.28)

2 August

Hurdle Drills x 3
Tempo 4 x 300m (2.5 mins) (55,56,57,56)

Done by 10.15am and I was late to leave the house so I’m glad to have the majority of the day free.

3 August

LS Warm-up
Throws, 4
Blocks 2 x 20, 2 x 30, 2 x 40m
2 x 2 x 35E25F (9/11 mins)
Glute-Ham Raises – 3 x 8
A1 Squat to Stand – 2 x 6
A2 Full Squats – 8 x 71kg, 6 x 78.5kg, 5 x 81kg, 4 x 83.5kg
Ab Bridges, 9 mins

Enjoyed that session, my blocks were good and the flying runs felt great.

4 August

Hurdle Drills x 3
Tempo 4 x 300m (2.5 mins) (57,56,55,57)

Did Jared’s hurdle drills with straight legs round the hurdle etc. and felt it in my glutes. Tempo was a little harder as I had a bit of tightness and DOMS.

5 August

LS Warm-up
Jumps, 2 x 4
Blocks 2 x 30, 2 x 40m
80, 100, 120m (12/15 mins)
Muscle Ups – 7, 4
Dips – 2 x 20
Swiss Ball Kicks – 2 x 20 secs

Not phased by 115cm box jumps at all now. I’ve been getting lower back pain while doing sprints and it’s most noticeable doing falling starts after blocks, but it was a little easier to deal with today. I had a really solid series of outdoor runs (9.20, 11.48, 13.71) with the first run being a pb. It’s a nice confirmation that I’m on the right track with training now and I’ll develop over the next few weeks to a level I’ve not achieved in previous years.

6 August

KB Swings – 2 x 15 x 16.5k
Full Squats – 8 x 73.5kg, 5 x 83.5kg, 4 x 86kg, 4 x 88.5kg
Drop Jumps – 3 x 5

Weighted Ab Circuit, 310 reps & 3 mins bridges

[Fraser Young]

Comp – Week 13

8 August

LS Warm-up
Jumps, 4
3 x 200, 2 x 200m (2.5 mins/10 mins)

Times were faster than usual even though intensity was low. (26.1, 26.3, 27.7, 26.0, 27.1) Had to purposefully slow before the line on two of the runs to get 27.

10 August

Charnwood Open

I felt about 7/10 today, perhaps doing a little too much deep tissue massage the night before as I struggled with my box jumps which is rare on race day.

100m – 11.70 SB +1.7

Very nice wind which I feel I didn’t take advantage of. My start was way too tense and I powered it to 25m before relaxing and finishing nicely. Was next to Glyn and I think I tried too hard to keep up with him instead of running my own race. It’s a season’s best and the 2nd fastest electronic time I’ve run.

200m – 23.83 PB +2.1

Slightly illegal wind and a mere hundredth off my pb. My only problem with that run from start to finish was perhaps my reaction time and block clearance, other than that I was really pleased with my finishing strength.

I’ve run 11.4 and 23.5 in training and this backs up my general calculation of +0.3 secs to get what I’d run in a race. Would like to lower my training times as I feel this would give me a lot of confidence for the final races of the season.

11 August

A1 Weighted Dips – 12 x 20kg, 12 x 21.25kg, 12 x 22.5kg
A2 Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 41kg

12 August

KB Swings – 2 x 15 x 16.5kg
Full Squats – 8 x 76kg, 5 x 86kg, 4 x 91kg, 4 x 96kg
Drop Jumps – 3 x 5
Bird Dogs – 2 x 20
Weighted Ab Circuit, 310 reps, 3 mins bridges

14 August

LS Warm-up
SL Skips, 3 x 40 per leg
Jumps, 4
20, 30, 40m falling (bend)
200m (30 mins)
150m
A1 Weighted Dips – 3 x 12 x 22.5kg
A2 Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 41kg
Abs 6 mins

I like the bound-style skips but must remember to keep fully dorsiflexed as I felt it a little in my shins. Jumps were average again but shouldn’t overthink it. Lots of energy today and blitzed the falling runs. Set off a little hard on the 200 and could feel myself fading in the last 50m even if form stuck. 150 was better. (23.57, 17.11).

[Fraser Young]

Comp – Week 14

15 August

GS Circuit 4, 8, 10
Bataan
Hurdle Drills, 6 x 8

Better order, as I wasn’t ready for hurdles first. Thought I’d breeze the circuits but 30 seconds of any form of press ups killed me. One hour start to finish but I got a lot done in that time.

16 August

LS Warm-up
Throws, 4
2 x 2 x 40E25F (10 mins/12 mins)
Blocks 2 x (20, 30, 40m)
Glute-Ham Raise – 3 x 5
Full Squats (box 1 1/2 inch higher) – 8 x 78.5kg, 5 x 91kg, 5 x 101kg, 5 x 109kg
Hard Ab Bridges, 2:15

Did the flying runs first as I figured six blocks take their toll on my acceleration and I really need to be fresh for top speed. Another bonus is that when I did blocks afterwards I could focus on form and not muscle it. Had a nerve problem the day before and that resurfaced doing squats, it was initially sore on the inside of my right thigh but there was an intense internal tightness on the outside of my calf as I descended in the squats.

17 August

GS Circuit 5, 7, 9, 3
Waterloo
Nekka
Hurdle Drills 6 x 8

So much fitter today, I think the easier exercises made a difference as I added two sets to what I intended to do when I wrote it down. Did alternate stepping over close hurdles to finish and could feel my hip working to full RoM.

18 August

LS Warm-up
Jumps, 2 x 4
70, 90, 110m (12/15 mins)
Blocks 2 x 30, 2 x 40m
3 x muscle ups, dips
Henks 2 x 20 secs
Muscle Ups – 3 x 6
Dips – 3 x 20

Edit: Had a nap and woke up feeling fired up, so…

Hang Power Cleans – 4 x 73.5kg, 4 x 78.5kg, 4 x 83.5kg, 4 x 88.5kg PB

It was wet and no wind, which makes me feel a little better about the times (8.29, 10.49) but didn’t manage to get a 110 time which wound me up. Blocks were good, was patient with my acceleration. Felt overtrained and shattered afterwards but had a rest on my bed for half an hour then decided to do hang cleans, which ended up being a PB.

19 August

Full Squats – 8 x 108.5kg, 2 x 5 x 116kg, 6 x 113.5kg
KB Swings – 3 x 10 x 16.5kg
Weighted Ab Circuit, 310 reps & 3 mins bridges

Going to try a flat out 400m on Sunday as a training run, my fitness is at its peak and it’d be nice to know what I can do.

[Author]

Posts