Full Summer Sprint Program (March 2026)

[Fraser Young]

Comp – Week 2

22 June

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
*Burpee Broad Jump – 30m
2 x 40m Build Ups
Hurdle Mobility 1 – 3 sets
Tempo – 111,312,312,111 in 16.5, 34.0, 55.1 secs
*DB Push Press – 30 x 12.5kg
Waterloo – 2 x 10 in 2:53, 2:38
Bataan – 10 in 4:08
*Goblet Squat – 30 x 17.5kg
Abs – 6 mins

Woke up early and got this done at 7am to avoid the heatwave. It wasn’t that warm which was nice, it felt reasonably good going round in tempo. I’m potentially doing a Deadly Dozen fitness challenge in Nov/Dec and I wanted to get a sense of some of the events, marked with a *. Overall it’s 12 x 200m with an exercise between each, and I was surprised how gassed I was doing 40 seconds of the burpee broad jumps.

23 June

Warm Up 1
MB Throws – 4 x 3
MB Throws – 2 x 3
Blocks – 2 x 20m, 2 x 30m in 3.20, 4.38 secs
40E20F, 40E30F in 2.25 secs, 3.30 secs
Back Squat – 3 x 3 x 115kg
Bench Press – 3 x 3 x 87.5kg
DB Rows – 2 x 6 x 42.5kg
Pull Ups – 2 x 6 x 15kg

Damp track, 24 degrees, -2 m/s wind. Very hot day so this was done at 9am, which usually means slower times. My flying times were around 1.11 secs per 10m into a headwind, so quite promising and likely a reflection of reduced weight training in the last 10 days.

24 June

Warm Up 2
Posture Hold 2 x 10 secs
Wall March, Wall Switch – 2 x 6 per leg
A March, A Switch, Carioca – 2 x 20m
Lateral Skips – 2 x 10m
Alt Scissor w high leg, SL scissor – 2 x 30m
*Bear Crawl – 60m
2 x 40m build ups
Tempo – 111,212,212,111 in 16.2, 34.0 secs
Hurdle Mobility 1 – 3 sets
*Overhead Plate Carry – 90m x 15kg

Mid-heatwave, 9am session. It was already 28 degrees warming up and finished at 31, which was rather uncomfortable. I was in a nice rhythm with the tempo runs so despite probably going a bit fast, I didn’t deliberately slow myself down. By the time it came to gymnastics in the gym it was too warm to exercise.

25 June

Warm Up 1
MB Throws – 4 x 3
Blocks (on bend) – 20m, 2 x 30m in 3.20, 4.40 secs Freelap
3 x 200m, 2 x 200m in 27.7, 27.6, 27.7, 27.5, 27.8 secs
Step Ups – 2 x 6 x 52.5kg
RLESS – 2 x 6 x 77.5kg
Hyperextension Rows – 2 x 8 x 25kg plate
RDL – 2 x 6 x 95kg
Swiss Ball kicks – 2 x 20 secs

Dry track, 29 degrees, +2 m/s wind. Relieved it wasn’t as brutal as yesterday, I sought shade where possible and drank a lot of very cold water before the session. I also used a fan in the gym. Blocks were good, I realise that I’m not quite 100% when usually starting on the bend, as it would only be for a 200m, but nevertheless I felt strong and the times reflected that. If I were to PB with a start on the bend I’m not sure I could count that though.

The 200’s were great, I was going through 100m in 13.4-13.8 secs and glancing at my split to adjust my second half accordingly. Managed the weights okay too as I took a large fan into the garage, RDL could go up again but I don’t think there’s many sessions left of it.

26 June

Rest

At a Longevity show in London today and did a 4 minute cold plunge so hopefully a little recovery boost for tomorrow.

27 June

Warm Up 1
Everest – 3 x 3
Accels – 30,40,50m in 4.35, 5.50, 6.62 secs Freelap
2 x 60m, 120m in 7.74, 7.69 & 14.72 (4.38/5.50 to 30/40m) and 120m split 4.39/7.79/11.21
Back Squat – 3 x 3 x 110kg
Bench Press – 3 x 3 x 90kg
DB Rows – 2 x 6 x 42.5kg
Pull Ups – 2 x 6 x 15kg

Damp track, 29 degrees, +2 m/s wind. There were thunderstorms earlier so there was a damp track and it didn’t feel that hot during the workout. Nice tailwind and I felt strong throughout the reps. I have been finding the squats a little too hard and the bench press a little easy, so I took 5kg off the squat and added 2.5kg to the bench press and that felt much better.

28 June

Rest

A very disrupted week, not only the heatwave but needing to pick up my daughters at 1pm every day as the school buildings were overheating. I feel positive about next week and hopefully everything returns to normal.

[Fraser Young]

Comp – Week 3

29 June

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 – 3 sets
Tempo – 111,312,312,111 in 16.6, 33.5, 55.8 secs
*DB Snatch – 30 x 15kg
*DB Burpee – 10 x 10kg per hand
Waterloo – 2 x 10 in 2:39, 2:26
Bataan – 10 in 3:53
Abs – 5 mins

I felt very mobile doing the hurdle drills, not sure where that came from. There’s been a step change in my ability to do the tempo runs in the last 4-6 weeks and I’m now cruising 16.5 secs instead of 17.0 secs. Faster in the circuits too, feel full of energy and ready to smash the week. I think part of this is down to the weather finally relenting and being able to get decent sleep.

30 June

SL Achilles ISO Straight Leg – 2 x 5kg x 30 secs
SL Achilles ISO Bent Leg – 2 x 5kg x 30 secs
Warm Up 1
MB Throws – 4 x 3
MB Throws – 2 x 3
Blocks – 2 x 20m, 2 x 30m in 3.18, 4.35 secs
40E20F, 40E30F in 2.24 secs, 3.36 secs
Back Squat – 3 x 2 x 110kg
Bench Press – 3 x 2 x 90kg
*DB Lunges – 30m x 12.5kg per hand
DB Rows – 2 x 6 x 42.5kg
Pull Ups – 2 x 6 x 15kg
*Plate Carry – 120m x 25kg

Damp track, 19 degrees, no wind. Lovely conditions despite the damp track and I felt quite energetic and raring to go today. I felt I executed the block starts well, and maybe lacked a little zip at top speed but overall very pleased.

1 July

Warm Up 2
Posture Hold 2 x 10 secs
Wall March, Wall Switch – 2 x 6 per leg
A March, A Switch, Carioca – 2 x 20m
Lateral Skips – 2 x 10m
Alt Scissor w high leg, SL scissor – 2 x 30m
2 x 40m build ups
Tempo – 111,212,212,111 in 17.0, 36.0 secs
Hurdle Mobility 1 – 3 sets
Pull Ups, Dips, Handstands – 2 sets
*DB Farmers Walk – 120m w 2 x 25kg
Abs – 5 mins
*DB Deadlift – 30 x 32.5kg
*Plate Clean & Press – 30 x 15kg

Very flat today, I did an intense 6 minute exercise bike fitness test beforehand and that seemed to sap my strength (and my enthusiasm). I just went through the motions here, doing the bare minimum required in tempo and rounding out a series of 12 challenges I’ve been testing myself on ahead of a winter fitness competition.

2 July

SL Achilles ISO Straight Leg – 30 secs x 5kg, 7.5kg
SL Achilles ISO Bent Leg – 30 secs x 5kg, 7.5kg
Warm Up 1
MB Throws – 4 x 3
Blocks (on bend) – 20m, 2 x 30m in 3.22, 4.40 secs Freelap
3 x 200m, 2 x 200m in 28.2, 28.1, 27.6, 26.6, 29.0 secs
Swiss Ball kicks – 2 x 20 secs

Dry track, 23 degrees, swirling wind. I’m trying to build up my Achilles but doing this extra volume temporarily weakens it, so I felt unable to push very hard off my left foot today. I was a little off the pace in the first set of 200’s, then I went hard off the bend of the 4th rep and sensed I was going too fast, which also meant I was completely spent for the last rep.

Really nice to not have to go straight into lower body weights after this, even though I’ve made it lower speed volume than previous summers my legs are still carrying some light fatigue into each session.

The next race is in 4 weeks time so I have plenty of sessions to get faster.

3 July

SL Achilles ISO Straight Leg – 2 x 30 secs x 8.5kg
SL Achilles ISO Bent Leg – 2 x 30 secs x 8.5kg

I’ve noticed a slight difference already so I really want to keep on top of these exercises so I don’t have to hobble around so much during the day.

4 July

SL Achilles ISO Straight Leg – 2 x 30 secs x 8.5kg
SL Achilles ISO Bent Leg – 2 x 30 secs x 8.5kg
Warm Up 1
Everest – 3 x 3
Accels (bend) – 30,40,50m in 4.40, 5.58, 6.56 secs Freelap
2 x 60m, 120m in 7.58, 7.50 & ?? (4.25/5.33 to 30/40m)
Back Squat – 2 x 2 x 110kg
Bench Press – 2 x 2 x 90kg
DB Rows – 2 x 6 x 42.5kg
Pull Ups – 2 x 6 x 15kg
Nordic Eccentrics – 2 x 3 (incline)
Standing Calf Raises – 3 x 8 x 60kg (3130 Tempo)
Seated Calf Raises – 8 x 40kg, 8 x 50kg (3130 Tempo)

Dry track, 23 degrees, +4 m/s wind. The wind was against me in the first two runs then turned around and was very positive by the end. I properly caught the 50m run which was a 4.29 sec 30m, then followed it up with two more sub-4.30 sec 30m times.

The gym was great, I watched a VALD Academy video about hamstring prehab and the value of Nordics disappears after 4 weeks so they really need to be year round. This is the day I do heavier work on the Achilles too, though I was reserved in my first session.

5 July

Rest

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