Full Winter Sprint Program (Aug 2025)

[Fraser Young]

GPP – Week 2

4 October

A1 DB Lunges – 2 x 8 x 30kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 8 x 32.5kg
B2 Clap Push Ups – 2 x 6
C1 Dynamic Step Ups – 2 x 7 x 45kg
C2 Russian Twists – 2 x 18 x 15kg
D1 TRX SL HS Curl – 2 x 10
D2 Lunge Jumps – 2 x 10
E1 DB Rows – 2 x 11 x 37.5kg
E2 Plate Toss – 2 x 8 x 10kg
F1 SL Straight Leg DL – 2 x 10 x 40kg
F2 Hyperextensions – 2 x 20

Warm Up 2
CMJ – 1 x 5
1 Hop CMJ – 2 x 5
A Walk, Skip, Run – 2 x 10m (no run out)
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 ~15.1 secs
Abs – 3.5 mins

Very busy tomorrow so I doubled up on weights here. I also had limited space for drills so couldn’t do the 20m run out. Otherwise a full session.

5 October

Warm Up 1
MB Throws – 5 x 5
Hill Runs – 2 x 8 x 10m w 90 secs recovery (~15% gradient)
3 x Pull ups, Ring Dips, Handstand
Swiss Ball Kicks – 3 x 25 secs
Abs – 3.5 mins

I didn’t feel up to this as I had to fit it in at 9am and hurry through it. I couldn’t do rope climb or bar walks so I skipped them. In the afternoon I was helping lift a very heavy fountain and I believe I picked up a very, very minor calf strain on my right leg. My bigger concern is going to soft play and not washing my hands before eating.

6 October

A1 DB Lunges – 2 x 9 x 30kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 8 x 32.5kg
B2 Clap Push Ups – 2 x 6
C1 Dynamic Step Ups – 2 x 7 x 45kg
C2 Russian Twists – 2 x 18 x 15kg
Warm Up 2
CMJ – 1 x 5
1 Hop CMJ – 2 x 5
A Walk, Skip, Run – 2 x 10m (no run out)
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
GS Circuits – 2 x (Road Rocks, Believer, Box Car w 2 x 100m tempo) in ~16.8 secs
Abs – 3.5 mins

Doing 9 reps on DB lunges was really pushing it, I’d love to see what I used to do back in 2009 when I first did these sessions. I felt great in the A drills, getting some nice spring off the ground. My fitness feels great.

7 October

A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 11 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
MB Throws – 5 x 5
Hill Runs – 2 x 8 x 10m w 90 secs recovery (~15% gradient)
3 x Ring Dips, P-bar walks, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 25 secs
Abs – 3.5 mins

I was pushing it a bit too hard on the concentric in TRX curls and picked up a little strain in my left hamstring. I could do the rest of the session without a problem but I’m aware of the discomfort. It will likely feel better on Thursday but I’ll be sure to fully warm up before the hill runs. Otherwise it was fine, these are long sessions and I’m feeling a little run-down by the time I get to Tuesday, but then again that’s what GPP is all about.

8 October

A1 Pull Ups – 12,9
A2 Chin Ups – 12,9
DB Hammer Curl – Left 8 x 15kg, Right 3 x 8 x 15kg
DB Decline Skull Crushers – Left 10 x 12.5kg, Right 4 x 10 x 12.5kg

I thought I’d add a gym session to my office day to start rebalancing my arms after 6 weeks of left-focused training.

9 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

I can hold out another week but after that I need an easy week. Definite signs of cumulative fatigue and I was aware of both my calf and hamstring today, which have recently received very minor strains

10 October

Rest

[Fraser Young]

GPP – Week 3

11 October

A1 DB Lunges – 2 x 10 x 30kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 9 x 32.5kg
B2 Clap Push Ups – 2 x 6
C1 Dynamic Step Ups – 2 x 7 x 45kg
C2 Russian Twists – 2 x 12 x 20kg

Warm Up 2
CMJ – 1 x 5
1 Hop CMJ – 1 x 5
1 Hop CMJ to Broad Jump – 1 x 5
Hurdle Mobility (MB Walk Overs, Over/Unders) – 3 x 10
Tempo – 111,1221,111 (1 = 100m, 2 = 200m, 50m jog 50m walk and “,” = 100m walk) in 17.0 secs, 34.0 secs
GS Circuits – 2 x (Arc Weld, Mirror Ball, The Way w 2 x 30m tempo)
Abs – 3.5 mins

Really pleased to get through the weights, one more of those sessions before a deload. Tempo was a breeze but the circuits had me completely gassed. It was 3 x 30 secs on exercises like burpees and V-sits and I’m not sure what the 2 x 30m was meant to be but I tried a tempo-speed acceleration. Sprinting in spikes tomorrow!!

12 October

Warm Up 1
MB Throws – 5 x 5
B Drills (Walk onto toes, Skips, Run with pause every 3) – 2 x 10m with 20m runout
Accels (3 in trainers, 1 in spikes) – 4 x (15m x 30kg sled, 2 x 15m rolling)

A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 12 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
3 x Pull ups, Ring Dips, P-bar walks, Rope Climb, Handstand
Abs – 3.5 mins

The date in the calendar sprinters look for in their winter training – when do I first get to put on spikes? The sled was probably 5kg too heavy but I felt really powerful, even in trainers. I found gymnastics tedious at the end but I forced myself through it.

13 October

A1 DB Lunges – 2 x 10 x 30kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 9 x 32.5kg
B2 Clap Push Ups – 2 x 6
C1 Dynamic Step Ups – 2 x 7 x 45kg
C2 Russian Twists – 2 x 12 x 20kg
CMJ – 1 x 5
1 Hop CMJ – 2 x 5

Warm Up 2
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
Tempo – 111,1221,111 (1 = 20 secs, 2 = 40 secs, 40 sec walk rest and “,” = 60 sec walk)
GS Circuits – 2 x (Arc Weld, Mirror Ball, The Way w 2 x 30m jog)
Abs – 3.5 mins

So pleased to be nearing the deload week, the fatigue is building by the day. Nice change of session for the tempo runs, hard to pace initially so just went with whatever felt natural. I switched the 30m runs in the circuits to a light recovery jog. Getting the calories in is a chore, trying to hit 3,000 kcal every workout day.

14 October

A1 TRX SL HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 10
B1 DB Rows – 2 x 12 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
MB Throws – 5 x 5
B Drills (Walk onto toes, Skips, Run with pause every 3) – 2 x 10m with 20m runout
Hills – 3 x 5 x 20m (90 secs / 3 mins)
Swiss Ball Kicks – 3 x 25 secs
2 x Pull ups, Ring Dips, P-bar walks, Rope Climb, Handstand
Abs – 3.5 mins

Relieved to finish this one, it means one more session before a deload. The 20m hills were strong, looking forward to switching up the weights as it’s getting a little same-y.

15 October

A1 Pull ups – 10, 8
A2 Chin Ups – 10, 8
DB Hammer Curl – Left 2 x 12 x 12.5kg, Right 3 x 12 x 12.5kg
DB Decline Skull Crushers – Left 2 x 10 x 12.5kg, Right 4 x 10 x 12.5kg

16 October

Warm up 1
Rudiment (Plyo-style jumps) – 12 x 20m
Hills – 2 x 4 x 40m
Hard Tempo – 5,4,5 x 100m in 16.5 secs
Warm down

Doing 40m hill runs was nice! It’s tough to hold that position but I was still accelerating at 30m and it felt great. The tempo was really consistent, nearly all runs between 16.3 and 16.7 seconds. Getting a bit carried away with calories so need to remember that as the volume drops next week I need to reign it in.

17 October

Rest

[Fraser Young]

GPP – Week 4

18 October

A1 DB Lunges – 10 x 30kg
A2 Side On Step Up – 6
B1 Alt DB Bench Press – 9 x 32.5kg
B2 Clap Push Ups – 6
C1 Dynamic Step Ups – 7 x 45kg
C2 Russian Twists – 12 x 20kg

Warm Up 2
CMJ – 1 x 5
1 Hop CMJ – 2 x 5
Hurdle Mobility (MB Walk Overs, Over/Unders) – 2 x 10
Tempo – 111,2222,111 (1 = 100m, 2 = 200m, 50m jog 50m walk and “,” = 100m walk) in 17.0 secs, 36.0 secs
GS Circuits – 2 x (Arc Weld, Mirror Ball, The Way w 2 x 30m tempo)
Abs – 3.5 mins

It was so nice to only do one set of everything in the gym, what a luxury! Only moderately challenged by the rest of the session, ready to whizz through the rest of the week.

19 October

Warm Up 1
MB Throws – 5 x 5
B Drills (Walk onto toes, Skips, Run with pause every 3) – 2 x 10m with 20m runout
Accels (2 in trainers, 2 in spikes) – 4 x (20m x 25kg sled, 2 x 20m rolling)

A1 TRX SL HS Curl – 10
A2 Lunge Jumps – 10
B1 DB Rows – 12 x 37.5kg
B2 Plate Toss – 8 x 10kg
C1 SL Straight Leg DL – 10 x 40kg
C2 Hyperextensions – 20

Swiss Ball Kicks – 3 x 25 secs
3 x Pull ups, Ring Dips, P-bar walks, Rope Climb, Handstand
Abs – 3.5 mins

Another session where I felt fast on the track. 25kg was a much better sled weight and if anything I could possibly move down to 20kg in a week or two, especially if the distance is extended any further. Gymnastics is so much of a chore.

20 October

A1 DB Lunges – 10 x 30kg
A2 Side On Step Up – 6
B1 Alt DB Bench Press – 9 x 32.5kg
B2 Clap Push Ups – 6
C1 Dynamic Step Ups – 7 x 45kg
C2 Russian Twists – 12 x 20kg

CMJ – 1 x 5
1 Hop CMJ – 2 x 5
Bike Tempo – 111,212,212,111 (1 = 45 secs, 2 = 90 secs, 155-30 secs rest and “,” = 60 secs rest) at 170W
GS Circuits – 2 x (Arc Weld, Mirror Ball, The Way w 30 sec jog on spot)
Abs – 3.5 mins

Heavy rain and no car meant I switched the session indoors on the exercise bike. It’s a balance between choosing the easy session and being sensible about how effective a session is in the rain. I will try to do more speed sessions on the bike if it’s too cold/wet as my training times drop off so much in adverse weather that the session becomes a waste.

Three years ago I was more time constrained and did all tempo sessions on the bike. Without knowing much about wattage I chose 135-140 Watts for each rep. Since then I’ve done 30-35 minute zone 2 cardio holding a similar number, so reflecting on 170W today I could have pushed it further. I had my Polar HR strap on and I was around 125-135 bpm during the reps and down at 90 bpm after the minute rest.

21 October

A1 TRX SL HS Curl – 10
A2 Lunge Jumps – 10
B1 DB Rows – 12 x 37.5kg
B2 Plate Toss – 8 x 10kg
C1 SL Straight Leg DL – 10 x 40kg
C2 Hyperextensions – 20

Warm Up 1
MB Throws – 5 x 5
B Drills (Walk onto toes, Skips, Run with pause every 3) – 2 x 10m with 20m runout
Hills – 3 x 5 x 20m

Swiss Ball Kicks – 2 x 25 secs
2 x Pull ups, Ring Dips, P-bar walks, Rope Climb, Handstand
Abs – 3.5 mins

I continue to feel like I need a rest, yet my deload week is nearly over! I won’t do anything tomorrow and hopefully my body will recover more. Today was good, I wasn’t very motivated but I got it done.

22 October

Rest

23 October

Warm up 1
Rudiment (Plyo-style jumps) – 12 x 20m
Hills – 2 x 4 x 40m
Hard Tempo – 3 x 5 x 100m in 17.0 secs
Warm down

Very laboured session today, the hills were decent but I had no legs for the tempo runs. The ground has softened which didn’t help and I had a headwind for 3 of every 5 runs, but I could tell my legs were heavy and not at their best. Yesterday was an office day in London with lots of walking, so hopefully tomorrow will be more chilled and my body can recover ahead of SPP.

24 October

Rest

Despite cutting the weights volume in half I don’t feel any fresher, but I like the idea of changing gym exercises from Sunday onwards.

[Fraser Young]

SPP – Week 1

25 October

Warm Up 2
B Drills (Walk onto toes, Skips, Run with pause every 3) – 2 x 10m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo – 111,212,212,111 in 16.9 secs and 34.0 secs
2 x Pull ups, Dips, Handstands
Abs – 4.5 mins

Nice change of session, I feel really fit right now.

26 October

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 10
Push up starts – 5 x 10m, 5 x 10m
Accels – 3 x (20m sled, 2 x 25m rolling)
3 x 60m EFE (easy-fast-easy, 20m each)
A1 Hex Bar DL – 12 x 110kg, 8 x 120kg, 2 x 6 x 130kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 6 x 10kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 50kg
C2 Alt DB Hyperextension row – 3 x 20 x 3.5kg
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Big session, close to 3 hours. I was low on calories so didn’t feel super sharp. I feel a lot more force coming from my hips during my drive phase, excited to see what times I can run. I’ll need to increase the hex bar DL but my problem is I can’t fit any more plates on – will look to buy a new one.

27 October

Warm Up 2
B Drills (Walk onto toes, Skips, Run with pause every 3) – 2 x 10m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo – 111,212,212,111, 20 sec and 40 sec runs
2 x Pull ups, Dips, Handstands
Abs – 4.5 mins

Busy day, just about squeezed this session in. I’m away from home which has been an excuse to not do the P-bar walks or the rope climbs.

28 October

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 10
Push up starts – 3 x 10m, 3 x 10m
3 x 20m rolling
3 x 4 x 60m (20m IL) in 3.19-3.25 secs to 20m, ~8.20 secs to 60m
A1 Front Squat – 12 x 60kg, 8 x 75kg, 2 x 6 x 80kg
A2 Snatch Pull Jumps – 3 x 6 x 40kg (meant to be 30kg)
B1 Narrow Bench – 8 x 60kg, 6 x 65kg, 2 x 4 x 75kg
B2 Split Jerk – 3 x 6 x 40kg
C1 Standing Plate Twist – 3 x 16 x 10kg
C2 DB Hyperextension rows – 3 x 16 x 3.5kg per hand
Swiss Ball Kicks – 2 x 25 secs
Abs – 4.5 mins

I’m aware that I’m deep in heavy training and not to expect amazing times in the first track session. I feel a bit uncoordinated on the accels so there’s improvements to be made, but also quite powerful. Some of the gym lifts were too easy so I’ll need to ramp them up quickly next time around. Overall a lengthy session and demanding on the body.

29 October

A1 Pull ups – 10, 8
A2 Chin Ups – 10, 8
DB Hammer Curl – Left 2 x 12 x 12.5kg, Right 3 x 12 x 12.5kg
DB Decline Skull Crushers – Left 2 x 10 x 12.5kg, Right 4 x 10 x 12.5kg

I had a fair bit of muscle soreness before I started, almost skipped it but I’d already taken pre-workout by that point.

30 October

Warm Up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 3 x 20m
Hills – 6 x 40m
Hard Tempo – 4 x 200m in 29.1, 28.6, 28.3, 29.0 secs (Target = 28.0 secs)
A1 Hex DL – 12 x 115kg, 8 x 125kg, 2 x 6 x 140kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 6 x 10kg
B2 Bench Press (Fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 50kg
C2 Alt DB Hyperextension row – 16 x 3.5kg, 2 x 16 x 6kg
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Lengthy session again, I love holding the acceleration position for the 40m hills. Bumped up the weights in the gym, Hex DL at 140kg was tough, I would like to be closer to 160kg by Xmas.

31 October

Rest

I really liked the sessions this week, couldn’t make the most of them as I had a lot going on, it should calm down for next week.

[Fraser Young]

SPP – Week 2

1 November

Abs – 4.5 mins
2 x Pull ups, Dips, Handstands
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog
Warm Up 2
B Drills (Walk onto toes, Skips, Run with pause every 3) – 2 x 10m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo – 111,1212,1212,111 in 17.0 secs and 34.4 secs

I had to wait before I could go to the track so I flipped the order and did what I could in the garage first. It was nice to be so fresh for circuits but then I could tell I was more fatigued for the tempo runs.

2 November

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 10
Push up starts – 3 x 10m, 3 x 10m
Accels – 3 x (20m sled, 2 x 30m rolling)
3 x 60m EFE (easy-fast-easy, 20m each) middle 20m in 2.23-2.27 secs
3 x 60m FEF (fast-easy-fast, 20m each) in 3.20/2.30/2.30 secs
A1 Front Squat – 12 x 70kg, 8 x 80kg, 2 x 6 x 85kg
A2 Snatch Pull Jumps – 3 x 6 x 40kg
B1 Narrow Bench – 8 x 65kg, 6 x 72.5kg, 2 x 4 x 82.5kg
B2 Split Jerk – 3 x 6 x 40kg
C1 Standing Plate Twist – 3 x 18 x 10kg
C2 DB Hyperextension rows – 3 x 16 x 6kg per hand
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Cross wind, if I’m being conservative I’d call it a +2 m/s wind, 11 degrees, wet track. Huge session, another one over three hours. I felt pretty motivated in the gym as it’s a relatively new set of exercises. I’m lacking core strength for the front squats so the weight was just right, then the bench was far too easy so I ramped it up and the sets of 4 were spot on. Eating loads right now.

3 November

Abs – 4.5 mins
2 x Pull ups, Dips, Handstands
Warm Up 2
B Drills (Walk onto toes, Skips, Run with pause every 3) – 2 x 10m with 20m runout
Tempo – 111,1212,1212,111 with 20/40 second runs
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog

I quite liked reversing the order a little and starting with abs. Also take the opportunity of running for a set time to ease off a little bit on the intensity. Very heavy legs from yesterday’s session.

4 November

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 10
Push up starts – 3 x 10m, 3 x 10m
3 x 20m rolling
3 x 4 x 60m (25m IL) in 4.50-4.55 secs to 30m, ~8.30 secs to 60m
A1 Hex Bar DL – 12 x 115kg, 8 x 130kg, 2 x 6 x 140kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 7 x 10kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 50kg
C2 Alt DB Hyperextension row – 3 x 16 x 7kg
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Damp track, 13 degrees, -4 m/s wind. These sessions are enormous, 3 full hours and quite intense. I have bumped my food intake to an average of 3,200 kcal/day to fuel all this and I feel pretty good considering. I really want to keep the pressure on myself to make gains in the gym as I’m aware of how little chance there is to make considerable gains from January to August. I’m starting to get niggling pains which to me is a good sign that I’m pushing my body beyond its comfort zone but not so much that I break down.

5 November

A1 Pull ups – 10, 8
A2 Chin Ups – 10, 8
DB Hammer Curl – Left 2 x 12 x 12.5kg, Right 3 x 12 x 12.5kg
DB Decline Skull Crushers – Left 2 x 11 x 12.5kg, Right 4 x 11 x 12.5kg

Very casual session, don’t need to increase weight or reps in either as I’m having to rest-pause to complete the final set of each.

6 November

Warm Up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 3 x 20m
Hills – 6 x 40m
Hard Tempo – 5 x 200m in 28.8, 27.8, 28.6, 29.1, 28.9 secs (Target = 28.0 secs)
A1 Front Squat – 12 x 70kg, 8 x 80kg, 2 x 6 x 85kg
A2 Snatch Pull Jumps – 3 x 6 x 40kg
B1 Narrow Bench – 8 x 72.5kg, 6 x 77.5kg, 4 x 82.5kg, 4 x 85kg
B2 Split Jerk – 3 x 6 x 40kg
C1 Standing Plate Twist – 3 x 14 x 15kg
C2 DB Hyperextension rows – 3 x 14 x 7kg per hand
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

The hard tempo was … hard. I was pleased with how much I pushed myself despite not really wanting to do this session. I was treating it more like a slow sprint than a really fast tempo run and that helped with my acceleration and 100m splits (generally 14.0 secs or lower).

Weights were at a really nice level, I can probably go up a touch on front squats and I bumped the bench by 2.5kg in the final set which I handled well. Depending on the goal with split jerks I could probably move it up 2.5kg next session. Hyperextensions are on a swiss ball and really unstable, but the weight itself was also a challenge so 6-7kg per hand is the sweet spot.

I’m already thinking about all the things I will eat tomorrow. I’m up to 69.5kg having started break-in training at 68kg. It’s about 200 grams/week and I’m able to stay lean while doing it, meaning I could top out around 70.5kg by Xmas. Three of the last four seasons I’ve been 69-70kg leading up to Xmas with a rogue 2023 up around 71kg. I’m playing catch up because Norovirus hit me last winter and took me from 69kg to 67kg.

7 November

Rest

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