Full Winter Sprint Program (Aug 2025)

[Fraser Young]

I don’t want to start a whole new journal for the end of my summer season so this will roll into winter 2025-26.

W/C 28th July

28 July

A Drills (walk, skip, run) – 2 x 10m with 20m runout
Tempo – 111,1221,111 (1 = 100m, 2 = 200m)
Abs – 3 mins

Nice to get back to tempo, the 200’s had me breathing quite hard. Roughly 17 seconds per 100m and 36 seconds per 200m.

29 July

Warm Up 1
Accels – 2×20,2×30,2x40m in 3.16, 4.32, 5.45 secs Freelap
MB Throws – 4 x 3 reps

Dry track, 17 degrees, +2 m/s wind. I timed my first 4 metres again and got 1.01-1.09 secs. That could well be fair, regardless of reaction time I think some people just nail a start and immediately get an edge. A little disappointed in my times, I had one run of 4.30 secs for 30m but the rest were slow, and the flying 10’s were 1.13 secs.

30 July

Yoga – 45 mins

31 July

Warm Up 1
Drills (straight & bent leg scissor, alt. bounds, LLRR bounds) – 2 x 20m
Accels – 3 x 30m in ~4.50-4.52 secs HT
Hard Tempo – 2 x 2 x 200m in 29.3, 29.2, 28.5, 28.7 secs

Wet track, 17 degrees, no wind. Intermittent rain so I didn’t bother with Freelap, I was in long lycra and a waterproof jacket. I enjoyed the repeat 200’s and my target time was PB + 3 secs, so around 28 flat.

1 August

Rest

2 August

Warm Up 1
Accels – 2 x 20m, 2 x 30m in 3.15, 4.27 secs Freelap
2 x 3 x 30E20F in 2.16-2.18 secs Freelap
A1 Front Squats – 3 x 70kg, 2 x 3 x 75kg
A2 Snatch Pull Jumps – 3 x 3 x 20kg
B1 Narrow Grip Bench Press – 2 x 4 x 70kg
B2 Split Jerk – 4 x 30kg, 4 x 35kg
Abs – 3 mins

17 degrees, dry track, +2 m/s wind. Great session, had a real bounce in the warm up jog despite stiff Achilles. I had a really nice series of flying runs. Adjusting for the wind it’s still a 1.09 second 10m fly which is my best from last season.

Weights were not full effort, just an initial tester to see where I’m at, though I couldn’t do much more in the close grip bench press.

3 August

8km walk

Legs and right foot were stiff and sore for the first 500m until they were warmed up, nice bit of active recovery.

Solid week of training. I’m deliberately incorporating some of the exercises I’ll see in the winter and starting to bridge the gap between my current fitness and what I’ll need as I enter SPP in a few months time.

[Fraser Young]

W/C 4th August

4 August

Warm Up 2
A Drills (walk, skip, run) – 2 x 10m with 20m runout
Tempo – 111,1221,111 (1 = 100m, 2 = 200m) (17.5 secs, 35.3 secs)
GS Circuits – Road Rocks, Believer, Box Car 4 x 20m
Abs – 3 mins

Following my University program which has funny names for general strength circuits. They’re all three exercises, with one for distance, so for example the first one is 20m bear crawl, 10 star jumps, 10 exchange push ups. My thighs were completely toast, it took 6 mins and the last one had reverse bear crawls and took about 7 minutes. Clearly my fitness is lacking.

5 August

Warm Up 1
MB Throws – 4 x 3
Blocks – 2 x 20m, 2 x 30m in 3.20, 4.35 secs Freelap
Accels – 2 x 40m in 5.50 secs
A1 Hex Bar DL – 3 x 3 x 120kg
A2 Squat Jumps – 3 x 3
B1 Ring Dips – 2 x 4
B2 – Bench Press (Fast) – 2 x 4 x 50kg
Abs – 3 mins

Dry track, 20 degrees +4 m/s wind. Good session, I had quad DOMS from the bear crawls so took a bit longer warming up. This summer I discovered that my block settings have been backwards for the last 18 years so I’ve now committed to having my right foot forward for all my starts.

Nice selection of gym exercises, I have TRX bands and I hooked those round the roof beams in order to do ring dips.

6 August

Rest

7 August

Warm Up 1
Drills (straight & bent leg scissor, alt. bounds, LLRR bounds) – 2 x 20m
Accels – 3 x 30m in ~4.40 secs
Sprints – 2 x 60m in 7.80 secs
Hard Tempo – 2 x 2 x 200m in 28.1, 27.9, 28.2, 28.2 secs
Warm Down

Dry track, 18 degrees, -2 m/s wind. I enjoyed that session even if my times were sluggish. I’m continuing with my adjusted 3 point start with my dominant foot behind and that’s likely costing me 0.05 seconds to my first step. The 60’s were good, 1.15 secs for 10m at top speed, again given recent weight training I’m fine with that. I was very pleased with my 200’s, I had to go through 100m in 13.5 secs to get 28 flat and I was knackered on the last rep. Deliberate warm down in this session, which was nicer than just packing up and going home.

8 August

Rest

9 August

Warm Up 1
MB Throw – 2 x 5
Blocks – 2 x 20m, 2 x 30m in 3.20, 4.35 secs Freelap
Sprints – 6 x 30E20F in 2.22-2.26 secs Freelap
A1 Front Squats – 3 x 75,75,80kg
A2 Snatch Pull Jumps – 3 x 3 x 20kg
B1 Close Grip Bench Press – 2 x 4 x 70kg
B2 Split Jerk – 2 x 4 x 35kg
Abs – 3 mins

Dry track, 21 degrees, swirling wind. First few blocks were incredibly awkward with the switched foot position but I got the hang of it towards the end. Nice flying runs, first few were slow but then got into a groove. Last rep was the fastest one. Good progress in the gym too, bumped front squats by 5kg.

10 August

Rest

Good week, still reeling from those bear crawls on Monday. I really appreciate the days of complete rest.

[Fraser Young]

W/C 11th August

11 August

Warm Up 2
A Drills (walk, skip, run) – 2 x 10m with 20m runout
Tempo – 111,1221,111 (1 = 100m, 2 = 200m) (16.7 secs, 34.3 secs)
GS Circuits – Road Rocks, Believer, Box Car 4 x 20m (5:18, 4:40, 7:56)
Abs – 3.5 mins

Hot day! I felt bouncy in the tempo runs and just went with what felt comfortable. Circuits were better than last time but still a crumpled mess by the last one.

12 August

Warm Up 1
MB Throws – 4 x 3
Blocks – 2 x 20m, 2 x 30m in 3.20, 4.35 secs Freelap
Accels – 2 x 40m in 5.45 secs
A1 Hex Bar DL – 3 x 3 x 125kg
A2 Squat Jumps – 3 x 3
B1 Ring Dips – 2 x 4
B2 Bench Press (Fast) – 2 x 4 x 50kg
DB OH Extension – Left 3 x 8 x 11kg, Right 1 x 10 x 11kg
DB Hammer Curl – Left 3 x 8 x 15kg, Right 1 x 8 x 15kg
DB Wrist Flexion – Left 3 x 20 x 3.5kg, Right 1 x 20 x 3.5kg

Dry track, 30 degrees, +2 m/s wind. Hit and miss with my blocks, some low 1.0’s to 4 metres then some 1.10’s. The 40’s were both good, supposedly under 1.00 seconds to 4 metres which is a first for me. I’m deliberately doing an imbalanced arm program to see if my body fat scales pick it up (for a YouTube video). My left arm is toast right now.

13 August

Rest

14 August

Warm Up 1
Drills (straight & bent leg scissor, alt. bounds, LLRR bounds) – 2 x 20m
Accels – 3 x 30m in ~4.42 secs
Sprints – 2 x 60m in 7.85 secs
Hard Tempo – 2 x 2 x 200m in 28.3, 28.1, 28.1, 28.7 secs
Pull ups – 8, 6
Chin ups – 8, 6
DB Incline Curls – L 8,8,7 x 11kg, R 1 x 8 x 11kg
DB Decline Skull Crushers – L 3 x 10 x 11kg R 1 x 10 x 11kg
DB Wrist Flexion – Left 3 x 20 x 3.5kg, Right 1 x 20 x 3.5kg
DB Wrist Extension – Left 3 x 20 x 1.25kg, Right 1 x 20 x 1.25kg

Dry track, 22 degrees, no wind. Another enjoyable session despite the times. I don’t know what’s going on with my first 30m because I’m starting to feel good in my new 3 point stance. I was around 1.13 secs for flying 10m which is fine given the weight training I’m doing. I didn’t think I faded that badly on the final 200m rep but the time suggests otherwise, as I was going through 100m in sub-14 every rep.

15 August

Rest

16 August

Warm Up 1
MB Throw – 2 x 5
Accels – 2 x 20m, 2 x 30m
Sprints – 4 x 30E20F
A1 Front Squats – 3 x 75,80,80kg
A2 Snatch Pull Jumps – 3 x 3 x 30kg
B1 Close Grip Bench Press – 2 x 4 x 70kg
B2 Split Jerk – 2 x 4 x 35kg
Concentration Curls – Left 3 x 12 x 8.5kg, Right 1 x 12 x 8.5kg
Seated DB Overhead Extension – Left 3 x 15 x 8.5kg, Right 1 x 15 x 8.5kg
DB Wrist Flexion – Left 3 x 20 x 3.5kg, Right 1 x 20 x 3.5kg
Abs – 3.5 mins

Okay session, my Freelap receiver ran out of battery which reminded me just how lost I used to be training without it. Good lifts, could have gone heavier on squat. My left arm and in particular my forearm is really aching from this workload and I gave it even more to struggle with today.

17 August

Rest

[Fraser Young]

W/C 18th August

18 August

Warm Up 2
A Drills (walk, skip, run) – 2 x 10m with 20m runout
Tempo – 111,1221,111 (1 = 100m, 2 = 200m) (16.6 secs, 33.7 secs)
GS Circuits – Road Rocks, Believer, Box Car 4 x 20m (5:11, 3:49, 6:21)
Abs – 3.5 mins

Good session, nice and cool weather so I was able to smash through the circuits.

19 August

Warm Up 1
MB Throws – 4 x 3
Accels – 2 x 20m, 2 x 30m, 2 x 40m in 3.25, 4.43, 5.55 secs
A1 Hex Bar DL – 3 x 3 x 125kg
A2 Squat Jumps – 3 x 3
B1 Ring Dips – 2 x 5
B2 Bench Press (Fast) – 2 x 4 x 50kg
DB OH Extension – Left 3 x 10 x 11kg, Right 1 x 10 x 11kg
DB Hammer Curl – Left 3 x 9 x 15kg, Right 1 x 8 x 15kg
DB Wrist Flexion – Left 3 x 18 x 4.5kg, Right 1 x 18 x 4.5kg
Abs – 3.5 mins

Dry track, 22 degrees, +6 m/s wind. I can’t believe how slow my times were today given the big tailwind. I had to sanity check by switching to my old 3 point stance and I instantly took 0.15 seconds off my 30m time, so it’s clearly being lost in the opening strides. I also wonder if my circuit training should be moved a day earlier to allow me a rest day prior to accelerations.

20 August

Rest

21 August

Warm Up 1
Drills (straight & bent leg scissor, alt. bounds, LLRR bounds) – 2 x 20m
Accels – 3 x 30m in ~4.35 secs
Sprints – 2 x 60m in 7.77, 7.57 secs
Hard Tempo – 2 x 2 x 200m in 28.3, 28.2, 27.7, 27.5 secs

Pull ups – 9, 6
Chin ups – 9, 6
DB Incline Curls – Left 8,8,7 x 11kg, Right 1 x 8 x 11kg
DB Decline Skull Crushers – Left 11,11,10 x 11kg Right 1 x 10 x 11kg
DB Wrist Flexion – Left 3 x 20 x 4.5kg, Right 1 x 20 x 4.5kg
DB Wrist Extension – Left 3 x 20 x 1.5kg, Right 1 x 20 x 1.5kg

Dry track, 19 degrees, +4 m/s wind. I really caught that second 60m run, it felt so smooth. I took a minute off the rest between sets in the hard tempo (7 instead of 8) and went hard on the final reps.

22 August

Rest

23 August

Warm Up 1
MB Throw – 2 x 5
Blocks – 2 x 20m, 2 x 30m in 3.24, 4.42 secs Freelap
Sprints – 6 x 30E20F in 2.16-2.20 secs Freelap
A1 Front Squats – 2 x 3 x 80kg, 3 x 85kg
A2 Snatch Pull Jumps – 3 x 3 x 30kg
B1 Close Grip Bench Press – 2 x 4 x 72.5kg
B2 Split Jerk – 2 x 4 x 35kg
Concentration Curls – Left 3 x 12 x 8.5kg, Right 1 x 12 x 8.5kg
Seated DB Overhead Extension – Left 3 x 15 x 8.5kg, Right 1 x 15 x 8.5kg
DB Wrist Flexion – Left 3 x 20 x 3.5kg, Right 1 x 20 x 3.5kg
Abs – 3.5 mins

Dry track, 21 degrees, swirling wind (+2 m/s?). Great top end speed today, clocked two 2.12 secs 20m runs, though the wind had picked up by then. I would say 1.09 for 10m fly if not 1.08 secs. Front squats were smooth but 85kg was a bit of struggle, bench was easy and so were the single arm exercises so there’s room to increase everything.

24 August

Warm Up 2
A Drills (walk, skip, run) – 2 x 10m with 20m runout
Tempo – 111,1221,111 (1 = 100m, 2 = 200m) (16.8 secs, 34.3 secs)
GS Circuits – Road Rocks, Believer, Box Car 4 x 20m (4:40, 3:42, 5:58)
Abs – 3.5 mins

Good session, a little sore doing it 24 hours after a big session but it worked out nicely.

Such a difference in the final session and reassuring that I still have faster times in my legs. I will do one more full week of training and then ease down ahead of the winter season officially starting.

[Fraser Young]

W/C 25th August

25 August

Rest

26 August

Warm Up 1
MB Throws – 4 x 3
Accels – 2 x 20m, 2 x 30m, 2 x 40m in 3.28, 4.45, 5.60 secs
A1 Hex Bar DL – 3 x 3 x 125kg
A2 Squat Jumps – 3 x 3
B1 Ring Dips – 2 x 5
B2 Bench Press (Fast) – 2 x 4 x 50kg
DB OH Extension – Left 4 x 10 x 12kg, Right 1 x 10 x 12kg
DB Hammer Curl – Left 3 x 10 x 15kg, Right 1 x 10 x 15kg
DB Wrist Flexion – Left 3 x 20 x 4.5kg, Right 1 x 20 x 4.5kg
Abs – 3.5 mins

Wet track, 20 degrees, no wind. Towards the end of my warmup I got absolutely soaked by a downpour and was not dressed for it. Another sluggish session and my motivation was waning, given how close I am to the end of the outdoor season. I plan to take it easy for the next 10 days before the winter program starts.

27 August

Rest

28 August

Warm Up 1
Drills (straight & bent leg scissor, alt. bounds, LLRR bounds) – 2 x 20m
Accels – 3 x 30m in ~4.42 secs
Sprints – 2 x 60m in 7.97, 7.83 secs
Hard Tempo – 2 x 2 x 200m in 28.6, 28.4, 28.5, 29.5 secs

Pull ups – 9, 6
Chin ups – 9, 6
DB Incline Curls – L 3 x 8 x 12kg, R 1 x 8 x 12kg
DB Decline Skull Crushers – L 12,12,10,8 x 12kg R 1 x 12 x 12kg
DB Wrist Flexion – Left 3 x 20 x 5kg, Right 1 x 20 x 5kg
DB Wrist Extension – Left 3 x 20 x 2.5kg, Right 1 x 20 x 2.5kg

Dry track, 19 degrees, -4 m/s wind. Unfathomably slow to 30 metres, yet the second 60m run was 3.36 seconds for the last 30m which is 1.12 per 10m into a headwind. I’m ready to wind down and won’t have any more lower body weights this week or next.

Hard tempo was into an even stronger wind, almost silly how slow I felt on the final run coming off the bend. My target is usually 28 secs but I revised it to 28.5 secs given the wind. I cut the rest from 7 minutes to 6 and I think that explains the final run. Weights were tough, skull crushers were meant to be 10 reps but I got mixed up with “12” the weight and started doing sets of 12, finding it very hard going. Only realised before set 3 and barely managed to finish.

29 August

Rest

30 August

Warm Up 1
MB Throw – 2 x 5
Accels – 2 x 20m, 2 x 30m in 3.25, 4.45 secs Freelap
Sprints – 3 x 30E20F in 2.20 secs Freelap
A1 Close Grip Bench Press – 2 x 4 x 75kg
A2 Split Jerk – 2 x 4 x 35kg
Concentration Curls – Left 15,15,10 x 8.5kg, Right 1 x 15 x 8.5kg
Seated DB Overhead Extension – Left 15,15,13 x 9.5kg, Right 1 x 15 x 9.5kg
DB Wrist Flexion – Left 3 x 20 x 5kg, Right 1 x 20 x 5kg

Damp track, 19 degrees, cross wind. I felt okay today, still seeing a slower first 30m and decent top end speed. I timed my first 3 metres today to get even closer to “block clearance” style measurements. Freelap had me at 0.87-0.93 secs which I always assume could be down to the way I release the button as well as my true speed. No lower body weights, a welcome break.

31 August

Warm Up 2
A Drills (walk, skip, run) – 2 x 10m
Tempo – 3 x 3 x 100m avg 15.7 secs
Abs – 3 mins

Very short session. I took my daughters to the track to see if I could train with them. It was chaotic, and cutting my warm up to accommodate them led me to feeling a bit of tightness in my hamstrings.

Okay week of training, keen to just wind it down now and let my body rest.

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