Full Summer Sprint Program (March 2026)

[Fraser Young]

SPP – Week 7

18 May

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 – 111,313,313,121 in 16.9, 36.2, 54.2 secs
Hurdle Mobility 1 – 3 sets
Tank (10 reps) – 6:24
Bataan (2 x 20 reps) – 8:46, 8:50
Abs – 6 mins

I did some Kelly Starrett mobilisations last night and the adductor one left me feeling very tender. I’d warmed it up enough for tempo and ended up feeling strong, running all four 300’s within half a second of each other. Having tweaked my hamstring during Bataan’s hamstring lean exercise I substituted them for hamstring walkouts. It ended up being 40 minutes of conditioning if you include the rest periods which felt excessive.

19 May

Warm Up 1
CMJ – 3 x 3
MB Throws – 2 x 3
Blocks – 3 x 20m ,30m in 3.42, 4.47 secs Freelap
4 x 60m in ~8.0 secs (30/40m in 4.52, 5.67 secs)
Back Squat – 8 x 90kg, 5 x 100kg, 3 x 105kg, 3 x 1 x 117.5kg, 5 x 100kg
Bench Press – 8 x 65kg, 5 x 75kg, 3 x 80kg, 3 x 1 x 87.5kg, 10 x 75kg

Wet track, 13 degrees, -4 m/s wind. Conditions were not pleasant, I had a waterproof jacket and trousers on for the first few block starts until I realised how slow I was running (3.52 secs). Losing the trousers dropped me to 3.42 secs and I didn’t get a split for the 30m but it was with no jacket and was likely more like 3.32 secs.

I honestly felt really good so was a bit miffed at the times, with flying runs of only ~1.16 secs having looked so promising over the weekend. The back squat was a real grind so maybe my power isn’t there, I’ll keep the weight as it is and hope that I’m stronger the next time it’s scheduled. In contrast the bench press felt amazing, I definitely had 100kg+ in me and just to get a sense of my 1RM I repped out 75kg to 10, which equates to a 100kg 1RM and means I can move up next time.

20 May

Warm Up 2
Bleep Test – level 11 shuttle 6
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 – 111,312,212,111 in 16.9, 34.6, 56.3 secs
Hurdle Mobility 1 – 2 sets
Tank (15 reps) – 8:39
Nekka (2 x 20 reps) – 2:05, 2:01
Abs – 5 mins

Great session, I breezed past my previous effort in the bleep test but faded quickly once the intensity hit a certain point. I also learned from last time that it’s only a few minutes of hard running so I picked up the rest of the workout as planned. My left calf was feeling quite tight after the bleep test but not enough to impair my tempo runs.

21 May

Warm Up 1
MB Throws – 4 x 5
2 x 60m build ups (to 90%)
2 x 3 x 120m (90%) in 16.0, 16.3, 16.3 & 16.4, 16.5, 15.8 secs
Step Ups – 3 x 7 x 50kg
RLESS – 3 x 6 x 75kg
DB Hyperextension Rows – 3 x 5 x 15kg
RDL – 3 x 6 x 90kg
Swiss Ball kicks – 3 x 20 secs

Very pleased with the consistent times, I have a good sense of what 90% feels like and without the headwind those were probably all around my target time of 16.0 secs.

There is a speed element to step ups but I can probably bump those 2.5kg, the hyperextensions were far too difficult and I’ll need to either do 27.5kg on a barbell, or go back to 12.5kg dumbbells. RDL is another one I can progress by 5kg, maybe losing a rep.

22 May

Rest

23 May

Warm Up 1
Rudiment – 2 x 20m
Blocks – 10,20,30,40m in 1.83, 3.18, 4.35, 5.50 secs
2 x (2 x 90m) in ??, 11.33 & ??, 11.20 secs (30/50/70m in 4.25, 6.51, 8.73 secs)
Back Squat – 8 x 90kg, 5 x 100kg, 3 x 105kg, 3 x 1 x 117.5kg, 5 x 100kg
Bench Press – 8 x 67.5kg, 5 x 77.5kg, 3 x 82.5kg, 3 x 1 x 95kg, 5 x 80kg

Dry track, 25 degrees, no wind. The one day you want wind… It was a high of 30 today and I did this at 10am, ending 11.30am. I took a few block starts to find my groove, the 40m was a good time. Pleased with my 90’s, the Freelap failed on the last split for both first reps which was frustrating, I did some 2.20-2.26 second 20m splits which was pleasing.

24 May

Rest

First week with the new structure of Mon-Thurs & Saturdays, ready to move into the competition phase soon.

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