Full Winter Sprint Program (Aug 2025)

[Fraser Young]

2 September

Warm Up 1
Hop to CMJ – 5 reps
Accels – 1 x 10m, 2 x 20m, 1 x 30m in 2.00, 3.30, 4.50 secs
A1 Ring Dips – 2 x 5
A2 Bench Press (Fast) – 2 x 4 x 50kg
DB OH Extension – Left 4 x 10 x 12kg, Right 1 x 10 x 8.5kg
DB Hammer Curl – Left 10,10,8 x 15kg, Right 1 x 10 x 10kg
DB Wrist Flexion – Left 3 x 20 x 5kg, Right 1 x 15 x 5kg

Wet track, 14 degrees, -4 m/s wind. Welcome to Autumn. I realised I was being a bit silly trying to do a moderate volume of accelerations 5 days before the winter season, so I took 10m off every rep. Will do a gentle tempo on Thursday before the program starts on Sunday.

3 September

Rest

4 September

Warm Up 2
A Drills (walk, skip, run) – 2 x 10m
Tempo – 10 x 100m with stretching, avg 17.8 secs

Pull ups – 9, 7
Chin ups – 9, 7
DB Incline Curls – L 3 x 8 x 12kg, R 1 x 8 x 9.5kg
DB Decline Skull Crushers – L 4 x 10 x 12kg R 1 x 10 x 8.5kg
DB Wrist Flexion – Left 3 x 20 x 5kg
DB Wrist Extension – Left 3 x 20 x 2.5kg

Very chilled session, the new season starts on Sunday

5 September

Rest

[Fraser Young]

Break in Training – Week 1

6 September

A1 Close Grip Bench Press – 3 x 5 x 75kg
A2 Split Jerk – 3 x 4 x 40kg
Concentration Curls – Left 3 x 12 x 9.5kg, Right 1 x 10 x 9.5kg
Seated DB Overhead Extension – Left 3 x 12 x 9.5kg, Right 1 x 10 x 9.5kg
DB Wrist Flexion – Left 3 x 20 x 5kg

Nice to have weights only session, very quick. Eager to get going with the winter program tomorrow but finding it hard to plan all the exercises given the equipment/space I have available.

7 September

Warm Up 1
CMJ, 1 Hop CMJ, 1 Hop CMJ & Broad Jump – 6 reps each
MB Throws (OHB, BLF to L, BLF to R, Chest w L run out, Chest w R run out) – 8 reps each
Hill Runs – 2 x 10 x 10m w Walk Back recovery (~15% gradient)
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 20 secs
Abs – 3 mins

Great start! I wanted to recreate the sessions as closely as possible, and I managed it quite well. The hill runs were in a field next to my parents house, a little bumpy but the right angle, and some of the gymnastics exercises were makeshift. I was most pleased about swiss ball kicks, I tucked it firmly under the head end of my gym bench and it worked very nicely.

I don’t mind that the intensity was low as this is a sort of taper out of summer training and into winter training.

8 September

Rest

9 September

A1 DB Lunges – 2 x 12 x 15kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 12 x 25kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 10 x 10kg
D1 TRX SL HS Curl – 2 x 10
D2 Lunge Jumps – 2 x 12
E1 DB Rows – 2 x 10 x 35kg
E2 Plate Toss – 2 x 6 x 10kg
F1 SL Straight Leg DL – 2 x 10 x 30kg
F2 Hyperextensions – 2 x 20

G1 Ring Dips – 2 x 6
G2 Dynamic Bench Press – 2 x 4 x 50kg
DB OH Ext – Left 4 x 11 x 12kg, Right 1 x 11 x 12kg
DB Hammer Curl – Left 10,10,8 x 15kg, Right 1 x 10 x 15kg
DB Wrist Flexion – Left 3 x 15 x 6kg
Abs – 3 mins

Lengthy gym session, just what I like. I was conservative on certain exercises and can ramp it up next time, no use being sore for a week. Ready for the calories to go up too.

10 September

Rest

11 September

CMJ – 5 reps
1 Hop CMJ – 2 x 5 reps
Hills – 3 x 3 x 30m
Hard Tempo – 4,3,4 x 100m in 16.0 secs
Pull ups – 9, 7
Chin Ups – 9, 7
DB Incline Curls – Left 3 x 8 x 12kg, Right 1 x 8 x 12kg
DB Skull Crushers – Left 4 x 10 x 12kg, Right 1 x 10 x 12kg
DB Wrist Flexion – Left 3 x 15 x 6kg
DB Wrist Extension – Left 3 x 20 x 2.5kg

Good session, haven’t done a 30m hill before and felt it went well. I’ve been measuring various inclines with my inclinometer and this was at the shallow end of acceptable. Hard tempo was ..hard, strong headwind so although average pace 16.0 it was more like low 15’s, high 16’s alternating reps on grass.

12 September

Rest

[Fraser Young]

Break in Training – Week 2

13 September

A1 DB Lunges – 2 x 12 x 17.5kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 10 x 27.5kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kg

Concentration Curls – Left 3 x 10 x 10kg, Right 1 x 8 x 10kg
Seated DB Overhead Extension – Left 3 x 12 x 10kg, Right 1 x 10 x 10kg
DB Wrist Flexion – Left 3 x 18 x 6kg

Warm Up 2
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 75m tempo) in ~14.5 secs
Abs – 3 mins

Good session, in previous years I’ve been too cautious with weights and I end up getting to week 3 before I’m really challenged. Should have done 20’s on the lunges as it was still quite easy. I completely misread the GS circuits initially, it’s a single circuit followed by 2 x 75m tempo runs. I was on a football pitch and ran to the other 18 yard box, which is about 80m. Much preferred this set up.

14 September

A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 12 x 35kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 2 x 12 x 30kg
C2 Hyperextensions – 2 x 20

Warm Up 1
CMJ, 1 Hop CMJ, 1 Hop CMJ & Broad Jump – 6 reps each
Hill Runs – 2 x 10 x 10m w Walk Back recovery (~15% gradient)
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 20 secs
Abs – 3 mins

Good session, TRX curls are tough. Ready to up the intensity.

15 September

Rest

16 September

Warm Up 1
Lateral Line Hops – 2 x 15 per leg
CMJ – 5 reps
1 Hop CMJ – 2 x 5 reps
Hills – 2 x 3 x 30m
Hard Tempo – 3 x 3 x 100m in 16.2 secs

A1 Ring Dips – 2 x 7
A2 Dynamic Bench Press – 2 x 4 x 50kg
DB OH Ext – Left 4 x 8 x 13.5kg
DB Hammer Curl – Left 4 x 8 x 15kg
DB Wrist Flexion – Left 3 x 20 x 6kg

Another good session, really strong wind for the hard tempo so it was another case of running 17.0’s and 15.0’s. I’m nearly at the end of my six week arm program, it will be nice to take a break before reversing it to balance my arms out again.

17 September

Rest

18 September

MB Throws – 5 x 8
Pogo Jumps – 2 x 15
A1 DB Lunges – 2 x 10 x 22.5kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 12 x 27.5kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kg
D1 TRX SL HS Curl – 2 x 10
D2 Lunge Jumps – 2 x 10
E1 DB Rows – 2 x 12 x 37.5kg
E2 Plate Toss – 2 x 8 x 15kg
F1 SL Straight Leg DL – 2 x 10 x 35kg
F2 Hyperextensions – 2 x 20
Abs – 3 mins

Pull ups – 10, 7
Chin Ups – 10, 7
DB Incline Curls – Left 3 x 8 x 12kg
DB Skull Crushers – Left 11,11,11,8 x 12kg
DB Wrist Flexion – Left 3 x 20 x 6kg
DB Wrist Extension – Left 3 x 20 x 2.5kg

Bumper session, so much lifting. Pleased with my ambition to increase the load, lunges were difficult and the alternate bench was spot on. Plate toss and DB rows were a little hard, everything else was good. This is the final week of biasing my left arm for weight training as part of a product review of electronic body fat scales. I really hope I see more than 100g of muscle difference in the DEXA scan next Friday.

19 September

Rest

[Fraser Young]

Break in Training – Week 3

20 September

A1 DB Lunges – 2 x 10 x 25kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 10 x 30kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kg

Warm Up 2
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 85m tempo) in ~15.3 secs
Abs – 3.5 mins

Concentration Curls – Left 3 x 10 x 10kg, Right 1 x 10 x 10kg
Seated DB Overhead Extension – Left 3 x 10 x 10kg, Right 1 x 10 x 10kg
DB Wrist Flexion – Left 2 x 20 x 6kg

Enjoyed that, I could go even heavier with the lunges without form breaking down, 12 reps was possible today so I should jump to 27.5kg next time, though this was late afternoon whereas most sessions are 10am. I’m ready for GPP!

21 September

Warm Up 1
CMJ – 1 x 8
1 Hop CMJ – 2 x 8
A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 10 x 37.5kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 2 x 12 x 35kg
C2 Hyperextensions – 2 x 20
Hill Runs – 2 x 8 x 10m w 90 secs recovery (~15% gradient)
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 25 secs
Abs – 3.5 mins

I keep saying this but another good session. I dialed back the upper body weights having been too ambitious last time.

22 September

A1 DB Lunges – 2 x 12 x 25kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 11, 10 x 30kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kg

Warm Up 2
Hurdle Mobility (MB Walk Overs, Over/Under) – 2 x 10
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 85m tempo) in ~14.7, 14.4 secs
Abs – 3.5 mins

Concentration Curls – Left 20 x 8.5kg
Seated DB Overhead Extension – Left 20 x 8.5kg
DB Wrist Flexion – Left 25 x 6kg

I enjoyed that, I could move up to 27.5kg next time on the lunges. Tempo was on another field so not comparable to last time but I felt fitter doing it. Final unilateral arm session!

23 September

A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 10 x 37.5kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 10 x 30kg, 10 x 40kg
C2 Hyperextensions – 2 x 20

Warm Up 1
CMJ – 1 x 8
1 Hop CMJ – 2 x 8
Hill Runs – 2 x 8 x 10m w 90 secs recovery (~15% gradient)
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 25 secs
Abs – 3.5 mins

Rushed session, weights in the garage, warm up and CMJ at the track then hills at my parents before gymnastics in the garage again. Annoyed I loaded the deadlifts wrong and didn’t even notice until starting the second set.

I’m feeling the back to back sessions, not so much cumulative fatigue as much as it is failing to get the calories in.

24 September

Rest

25 September

Warm up 1
Rudiment (Plyo-style jumps) – 12 x 20m
Hills – 3 x 3 x 30m
Hard Tempo – 3 x 4 x 100m in 16.5 secs
Warm down

I’m tired and my body needs a break and some calories. Pretty hectic work & family life so I could do with some downtime. Nice to do the plyometric-ish jumps, ground contact time is too long for true plyometric effect but it’s some of the foundational work. Lots of calories today and a rest day tomorrow (and a DEXA scan!).

26 September

Rest

[Fraser Young]

GPP – Week 1

27 September

A1 DB Lunges – 2 x 10 x 27.5kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 11 x 30kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kg

Warm Up 2
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
MB Throws – 5 x 5
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 85m tempo) in ~15.5 secs
Abs – 3.5 mins

So nice to not have to follow up with upper body weights, though at some point I need to rebalance my muscles (I ended up with ~110g more muscle in my left arm). Tempo runs were sluggish, not sure if it’s the weights or the circuits that fatigue me but it’s a noticeable step down from my hard tempo sessions.

28 September

A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 10 x 37.5kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 2 x 10 x 40kg
C2 Hyperextensions – 2 x 20
Warm Up 1
CMJ, 1 Hop CMJ, 1 Hop CMJ & Broad Jump – 8 reps each
Hill Runs – 2 x 8 x 10m w 90 secs recovery (~15% gradient)
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 25 secs
Abs – 3.5 mins

Close to 3 hours with all the moving around to various locations to do the exercises, already looking forward to seeing the back of this session. Everything went well.

29 September

A1 DB Lunges – 2 x 12 x 27.5kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 11, 10 x 30kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 15 x 15kg

Warm Up 2
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
MB Throws – 5 x 5
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 85m tempo) in ~14.2, 14.3 secs
Abs – 3.5 mins

I went pretty hard on the DB lunges and was close to my limit. Surprised to fail the final rep of DB bench press, possibly cutting rest too short. Tempo runs were much smoother than last week, cutting a few tenths off my times. This is an awkward week so I’ll be thrilled if I can get all the sessions in.

30 September

Warm Up 1
CMJ, 1 Hop CMJ, 1 Hop CMJ & Broad Jump – 8 reps each
Hill Runs – 2 x 8 x 10m + 5kg sled w 90 secs recovery
A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 10 x 37.5kg
B2 Plate Toss – 2 x 8 x 10kg
C1 SL Straight Leg DL – 2 x 10 x 40kg
C2 Hyperextensions – 2 x 20
Swiss Ball Kicks – 3 x 25 secs
Abs – 3.5 mins
—
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand

Hard to pack everything in as my wife is away for the week and I have no car and more childcare duties. I used a shallower hill but carried my sled with me plus a 5kg plate which was okay but didn’t feel as smooth as the steeper hill. I had no time for gymnastics so did that late afternoon.

1 October

Rest

2 October

Warm up 1
Rudiment (Plyo-style jumps) – 12 x 20m
Hills – 3 x 3 x 30m
Hard Tempo – 3 x 4 x 100m in 16.6 secs
Warm down

Relatively fresh today, zippy in the 30m runs though my rugby boot came apart and I had to lace the stud plate back on. Tempo felt a little sluggish.

3 October

Rest

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