Full Summer Sprint Program (March 2026)

[Fraser Young]

W/C 9th March 2026

10 March

Rockport Walk Test (1 mile) – 12:00
Dribble Ankle, Calf, Knee with runout – 2 x 20m
Single Leg Scissor with runout – 2 x 20m
4 x 300m in 57.8, 55.5, 55.3, 56.2 secs (3 mins rest)
5 Med Ball exercises x 12 reps

I was going to do some 100’s but the pace of 300’s is slower and more suitable for a recovery week. I usually run these in 54 secs and I went with whatever felt like an easy pace.

11 March

Rest

12 March

A Drills (Walk, March, Skip) – 10m
Accels – 2 x 10m, 2 x 20m (95%)

A few light sprints to keep things ticking over.

13 March

Rest

[Fraser Young]

Break-In Training – Week 1

14 March

AM Session

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dibble Ankle, Calf, Knee – 2 x 20m
Straight Leg Scissor – 2 x 20m w runout
2 x 40m build ups
MB Throws – 3 x 5
Bike Tempo – 3 x 6 x 45 on 15 off (180W)
Tank (MB Circuit) – 2 x 15 (13:51 11:23)

PM Session

DB Rows – 3 x 8 x 40kg
DB Incline Press – 3 x 8 x 25kg
EZ Skull Crushers – 3 x 8 x 25kg
BB OHP – 8,6,5 x 30kg
Plate Raises – 3 x 10 x 10kg
Abs – 4 mins

Well I’m out of shape. It was really nice to get back to some exercise but the med ball circuit really humbled me. I didn’t have the energy to go straight into weights so I moved that to the afternoon. I had written down sets of 10 for all the exercises and quickly realised with 60 seconds rest I needed to revise it down to 8 reps. Even then I struggled on nearly all of them, particularly the overhead press as my shoulders were toast at that point. I did spend ~2 hours clearing an area of woodland after lunch so it was a very active day.

15 March

Warm Up 1
CMJ – 3 x 5
Bike Accels – 5, 3 x 10 secs (1 min / 4 mins) lvl 15 580-640W
RLESS – 3 x 8 x 50kg
Plate Hyperextension Rows – 3 x 10 x 20kg
RDL – 3 x 8 x 50kg
SL Bridge – 3 x 8 x 20kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 3 mins

Another case where I had to revise down all my gym exercises. The bike accelerations absolutely ruined me and I had to call it a day 2 reps short as my power was falling off a cliff. I took 10-12 mins rest while feeling a bit sick then tried to drag myself through the lower body exercises. They’re a nice selection of exercises but with 60 seconds rest I need to pace myself a bit more.

16 March

AM Session

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dibble Ankle, Calf, Knee – 2 x 20m
Straight Leg Scissor – 2 x 20m w runout
2 x 40m build ups
Hurdle Mobility (step overs, over/unders) – 2 sets
MB Throws – 3 x 5
Bike Tempo – 3 x 5 x 45 on 15 off (180W)
Tank (MB Circuit) – 2 x 15 (9:36 9:14)

Early morning session, just about squeezed it all in before work. Pleased to cut 2 minutes off the time for the med ball circuit, some of that is in improved organisation and some is fitness.

PM Session

DB Rows – 3 x 8 x 40kg
DB Incline Press – 3 x 8 x 25kg (increase)
EZ Skull Crushers – 3 x 8 x 25kg (increase)
BB OHP – 3 x 8 x 30kg
Plate Raises – 3 x 10 x 10kg (increase)
Abs – 4 mins

Despite battling some pretty serious DOMS I was already more coordinated and strong during these movements. I felt relatively fresh going into the overhead press and managed to hit all the reps. I can barely put my shoes on so tomorrow’s going to be interesting.

17 March

Warm Up 1
Bike Accels – 2 x 5 x 10 secs (1 min / 4 mins) lvl 15, 580W / 590W
RLESS – 3 x 8 x 50kg
Plate Hyperextension Rows – 3 x 10 x 20kg
RDL – 3 x 8 x 60kg
SL Bridge – 3 x 8 x 20kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 3 mins

Much better session despite the DOMS. I was limited in my power output but if anything the first set warmed me up a little for the second. The RLESS was tough and the bridges were a challenge but the RDL was smooth and can go up in weight again.

Expect there to be a much bigger improvement for Thursday as I have a recovery day tomorrow.

18 March

Rest

19 March

Warm Up 1
Bike Accels – 2 x 6 x 10 secs – 590W
RLESS – 2 x 9 x 50kg
Plate Hyperextension Rows – 2 x 8 x 25kg
RDL – 2 x 9 x 65kg
SL Bridge – 2 x 9 x 20kg
Swiss Ball Kicks – 2 x 20 secs
Nekka – 3 x 15 reps (1:48, 1:32, 1:29)
DB Rows – 2 x 8 x 40kg
DB Incline Press – 2 x 8 x 27.5kg
EZ Skull Crushers – 2 x 8 x 27.5kg
BB OHP – 2 x 8 x 32.5kg
Plate Raises – 2 x 10 x 11kg
Abs – 3 mins

Good session, a little over 90 minutes. I think every single exercise can go up in weight, it was just about completing the week without excessive strain and getting the DOMS out the way. I thought plate raises were the hardest and RDL was the easiest. I missed an exercise from the Nekka MB circuit, I thought it was over too quickly!

20 March

Rest

[Fraser Young]

GPP/SPP – Week 1

21 March

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dibble Ankle, Calf, Knee – 2 x 20m
Straight Leg Scissor – 2 x 20m w runout
MB Throws – 3 x 7
Grass Tempo – 2 x 6 x 100m in 17.6, 17.6 secs
Tank – 15 reps (9:20)
Nekka – 2 x 15 reps (1:45, 1:40)
DB Rows – 3 x 8 x 40kg
DB Incline Press – 9,9,5 x 27.5kg
EZ Skull Crushers – 9,9,6 x 27.5kg
BB OHP – 8,8,6 x 32.5kg
Plate Raises – 3 x 10 x 11kg
Abs – 5 mins

I thought I’d try to spare my calves more in the outdoor season and run on grass when I can. It won’t be too often that I only have 100’s to run so I made the most of it today. I was clearly too ambitious for the upper body weights and didn’t factor in fatigue by the third set. The first failure had a cascading effect of making me more tired for each of the following exercises.

This is the most excited I’ve been about an outdoor season in a while. I’ve spent a long time going over the programming and I believe scaling down the volume to suit my 39 year old legs will lead to improved times.

22 March

Warm Up 1
CMJ – 3 x 5
2 x 3 x (20m sled (7.5kg), 20m 3 pt) in 3.0-3.2 secs Freelap
RLESS – 3 x 8 x 55kg
Plate Hyperextension Rows – 3 x 8 x 25kg
RDL – 3 x 8 x 70kg
SL Bridge – 3 x 10 x 20kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 4 mins

Dry track, 14 degrees, +4 m/s wind. All the 3 point starts were 1.20 seconds from 10-20m and the first 10 metres varied enormously. I felt excellent and opened with two 3.00 second 20m runs. With the sled I was going from 10-20m in 1.35 secs so around 10% slower, which feels spot on.

I had a good chat with another Masters sprinter at the track and have revised my summer program to ditch the third speed session in favour of some 80-90% runs. Weights went up nicely, I still have more room in RDL and a bit of space to move up RLESS.

23 March

AM Session

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dibble Ankle, Calf, Knee – 2 x 20m
Straight Leg Scissor – 2 x 20m w runout
MB Throws – 3 x 7
Tempo – 111,212,212,111 in 17.4, 36.4 secs
Tank – 2 x 15 reps (8:55, 8:43)
Nekka – 2 x 15 reps (1:43, 1:39)

PM Session

DB Rows – 3 x 8 x 40kg
DB Incline Press – 9,9,7 x 27.5kg
EZ Skull Crushers – 8,7,3 x 32.5kg
BB OHP – 8,8,7 x 32.5kg
Plate Raises – 3 x 10 x 11kg
Abs – 5 mins

I felt quite fit during the tempo but didn’t force a faster pace. Made a mess of the skull crushers and put on 5kg too much, which I noticed during the second set but chose to follow through.

24 March

Warm Up 1
CMJ – 3 x 5
3 x (20m sled (7.5kg), 20m 3 pt)
Tempo – 3 x 4 x 100m in 16.0, 16.1, 15.7
RLESS – 3 x 8 x 55kg
Plate Hyperextension Rows – 3 x 8 x 25kg
RDL – 3 x 8 x 75kg
SL Bridge – 3 x 8 x 22.5kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 4 mins

The wind was so ridiculous it made no sense to set up the timing gates, but I felt sluggish and achey. The tempo is meant to be done at a faster pace than the regular 100m runs (which are 75% or ~16.9 secs) and I just went with what felt natural. The RDL was more of a challenge this week but there’s another 5% or more in me.

25 March

Rest

I had both lunch and dinner at a restaurant for the first time in years. It was Ramen then Pho which are both very salty dishes which may even help my electrolytes as I’m usually quite strict on salt intake.

26 March

AM Session

Warm Up 1
Trek – 2 x 20m
3 x 10m Push Up
Accels – 4 x 20m, 2 x 30m in 3.1-3.2 secs, 4.40 secs
3 x Easy-Fast-Easy 60m in 3.30-35 / 2.30 / 2.32-34 secs
RLESS – 2 x 9 x 55kg
Plate Hyperextension Rows – 2 x 9 x 25kg
RDL – 2 x 8 x 80kg
SL Bridge – 2 x 9 x 22.5kg
Swiss Ball Kicks – 2 x 20 secs

PM Session

DB Rows – 2 x 8 x 40kg
DB Incline Press – 2 x 9 x 27.5kg
EZ Skull Crushers – 2 x 8 x 30kg
BB OHP – 2 x 6 x 35kg
Plate Raises – 2 x 10 x 11kg
Abs – 5 mins

Dry track, 10 degrees, +6 m/s wind. I felt average today, the wind was helping so much it was hard to tell how I was doing. Weights were all fine, the break-in training has fulfilled its purpose as I feel ready to go for next week.

27 March

Rest

[Fraser Young]

GPP/SPP – Week 2

28 March

AM Session

DB Rows – 3 x 8 x 40kg
DB Incline Press – 3 x 6 x 30kg
EZ Skull Crushers – 3 x 8 x 30kg
BB OHP – 3 x 7 x 35kg
Plate Raises – 3 x 8 x 12.5kg
Abs – 5 mins

PM Session

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dibble Ankle, Calf, Knee – 2 x 20m
Straight Leg Scissor – 2 x 20m w runout
MB Throws – 3 x 7
2 x 40m build ups
Grass Tempo – 2 x 6 x 100m in 18.2, 18.2 secs
Tank – 15 reps (8:47)
Nekka – 2 x 15 reps (1:37, 1:30)

Nice split session with a children’s birthday party in the middle. The weights were just right in difficulty level across everything. Tempo was into a huge headwind every rep but I didn’t mind.

Edit: In hindsight I have misread my training log and accidentally repeated last week’s session. This should have included some 200m tempo runs and an extra round of Tank.

29 March

Warm Up 1
CMJ – 3 x 5
3 x (20m sled (7.5kg), 20m 3 pt) in 3.18 secs Freelap
Accels – 3 x 30m in 4.32 secs (20m in 3.12 secs) Freelap
RLESS – 3 x 6 x 60kg
Plate Hyperextension Rows – 3 x 9 x 25kg
RDL – 3 x 6 x 85kg
SL Bridge – 3 x 6 x 25kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 4 mins

Dry track, 11 degrees, -4 m/s wind. The wind had died down by my final two 30m runs, which were both run in 4.31 secs. I felt good but not great, poor sleep the last few days with a lot going on at work but I’m only working Monday next week before a long Easter break. I bumped everything in the gym and deliberately opted for 6 reps. RDL is still very smooth and I’m happy to load it up further.

30 March

AM Session

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dibble Ankle, Calf, Knee – 2 x 20m
Straight Leg Scissor – 2 x 20m w runout
2 x 40m build ups
MB Throws – 3 x 7
Tempo – 111,212,212,111 in 17.2 secs, 37.4 secs
Tank – 15 reps (9:08)
Nekka – 2 x 15 reps (1:40, 1:30)

PM Session

DB Rows – 3 x 8 x 40kg
DB Incline Press – 3 x 6 x 30kg
EZ Skull Crushers – 3 x 8 x 30kg
BB OHP – 3 x 6 x 37.5kg
Plate Raises – 3 x 9 x 12.5kg
Abs – 5 mins

I had very little enthusiasm for the weights as I had a lot to do at work today. Nice to do some 200m runs, though I was quite surprised to run the first two in 38 seconds.

31 March

Warm Up 1
CMJ – 3 x 5
3 x (20m sled (7.5kg), 20m 3 pt) in 3.20 secs
Hard Tempo – 3 x 4 x 100m in 15.4, 15.3, 15.5 secs
CMJ, Drop Jumps, Pogo Jumps, Land and Hold
RLESS – 3 x 7 x 60kg
Plate Hyperextension Rows – SKIPPED
RDL – 3 x 6 x 85kg
SL Bridge – 3 x 7 x 25kg
Swiss Ball Kicks – SKIPPED
Abs – 4 mins

Dry track, 11 degrees, -2 m/s wind. Very pleased with my hard tempo running, I was breathing heavily by the end but felt physically strong. I was testing out some force plates and did quite a lot of volume and my hamstrings weren’t feeling up to some of the gym exercises so I skipped them.

1 April

Rest

2 April

AM Session

Warm Up 1
Trek – 3 x 20m
3 x 10m push up start
Accels – 4 x 20m, 2 x 30m in 3.20, 4.30 secs
4 x 60m Easy-Fast-Maintain in 3.30 / 2.26 / 2.30 secs
Swiss Ball kicks – 2 x 20 secs

PM Session

RLESS – 2 x 8 x 60kg
Plate Hyperextension Rows – 2 x 10 x 25kg
RDL – 2 x 8 x 85kg
SL Bridge – 2 x 6 x 30kg
DB Rows – 2 x 8 x 40kg
DB Incline Press – 2 x 7 x 30kg
EZ Skull Crushers – 2 x 9 x 30kg
BB OHP – 2 x 7 x 37.5kg
Plate Raises – 2 x 10 x 12.5kg
Abs – 5 mins

Dry track, 12 degrees, +6 m/s wind. I swear this wind.. It was quite cold with the wind so I had a thermal top on under my t-shirt and long lycra. I felt pretty good today, times were roughly where I expected them to be. I’ve been timing my first 3 metres because I swear the variance in my sprint times is heavily influenced by my first two steps, and I can’t tell whether that’s genuine or a quirk with how I release the Freelap starter button. I will have to do some slow motion filming to confirm.

I was quite stiff and sore by the time the afternoon session rolled in but I’m glad I did it as I felt fine after the warm up. RDL was challenging, I don’t think I can do 3 sets of 8 with that weight. This is the end of GPP/SPP so I believe I’ll have a new weights program from next week anyway.

3 April

Rest

[Fraser Young]

SPP – Week 1

4 April

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dribble ACK – 2 x 20m
SL Scissor w run out – 2 x 20m
2 x 40m Build Ups
Tempo – 111,1212,1212,111
Waterloo – 4:40, 4:25
Abs – 5 mins

Away at Center Parcs so I’m pleased to have done some sort of conditioning. I ran 20 or 40 seconds for the tempo along a forest path and then did circuits in the garden.

5 April

Warm Up 1
CMJ – 3 x 5
Bike Accels – 2 x 3 x 8 secs
Bench Press – 3 x 6 x 80kg
DB Rows – 3 x 6 x 38kg
Back Squat – 3 x 6 x 90kg
Pull Ups – 3 x 10

I went across town to a public gym for this session. The exercise bike was very annoying as it turned itself off the second I stopped pedalling. I had planned to do some 18 second reps but decided against it as this doubles as a deload week for me. With that in mind I kept the weights light, though the bench press was close to my max.

6 April

Rest

This should have been a conditioning session but it was a holiday with the family so I will move it to Wednesday. Driving home tomorrow and trying to negotiate a short track session before our ferry home.

7 April

Rest

I didn’t feel great in the morning, out of the 8 of us there were 3 already ill and I thought I may end up being the 4th so I took it easy. If I’m alright tomorrow I will do Monday’s tempo session, then pick it up from Thursday’s speed endurance.

8 April

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dribble ACK – 2 x 20m
SL Scissor w run out – 2 x 20m
2 x 40m Build Ups
Hurdle Mobility 1 – 2 sets
Tempo – 111,212,212,111 in 17.0, 36.2 secs
Nekka – 1:33, 1:38
Tank – SKIPPED
Abs – 5 mins

Great weather today, felt a little rusty warming up but got into the session nicely. Pure laziness to skip the Tank med ball circuit. I have the day off before going back to work tomorrow and I’m pleased to get the tempo runs done today.

9 April

Warm Up 1
Trek – 3 x 20m
Accels – 3 x 20m in 3.15 secs
2 x (3 x 60m) with 25m IL (2 mins/5 mins rest) in ~8.0-8.1 secs (20m in 3.1-3.2 secs)
90m with 20m IL in 11.25 secs (20m in 3.10 secs)
Bench Press – 3 x 6 x 82.5kg
Back Squat – 3 x 6 x 100kg
Pull Ups – 3 x 6 x 10kg
DB Rows – 3 x 6 x 40kg

Dry track, 18 degrees, swirling wind. I had the smallest of aches in my left hamstring but I knew I wasn’t accelerating beyond 20m so it would likely be fine. Solid efforts over 20 metres, happy with the times I was hitting as the wind was occasionally a headwind. I was running 1.20 secs per 10m very consistently beyond the intensity limit and it felt comfortable.

Weights were a step up in difficulty, bench press was a bit of a grind so I’ll keep it at that, squats just feel like I’m not really in the groove but in terms of effort it’s smooth so I can do 105kg next time.

10 April

Rest

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