Full Winter Sprint Program (Aug 2025)

[Fraser Young]

SPP – Week 8

13 December

Abs – 3 mins
Warm Up 2
Drills D – 2 x 20m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo 111,212,212,111 in 17.0 secs, 35.3 secs
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – 2 sets

Early morning session, finished by 8am as I have a day trip today. It’s really nice to exercise so early, it’s refreshing and really wakes me up.

14 December

AM

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 6
Accels – 2 x 10m, 2 x 20m, 3 x 30m in 2.00, 3.30, 4.50 secs Freelap
4 x 30E20F in ~2.30 secs
1 x 60m (42.5m IL) in 8.05 secs (4.50/5.70 secs for 30/40m)
Swiss Ball Kicks – 2 x 25 secs

Damp track, 8 degrees, -4 m/s wind. Another early session, probably takes something from peak power/strength but I feel good as I’m doing it. Problematic wind again, times were okay and pleased with execution for the flying runs and the 60m.

PM

A1 Front Squats – 12 x 60kg, 8 x 65kg, 6 x 70kg
A2 Snatch Pull Jumps – 2 x 5 x 40kg
B1 Narrow Grip Bench Press – 8 x 60kg, 6 x 65kg, 4 x 70kg
B2 Split Jerk – 3 x 5 x 45kg
C1 Standing Plate Twist – 2 x 18 x 15kg
C2 DB Hyperextension rows – 2 x 12 x 8.5kg
Abs – 3 mins

A very relaxed session, it’s so nice to take the intensity down in the heavy lifts.

15 December

Warm Up 2
Drills D – 2 x 20m with 20m runout
Tempo – 111,212,212,111
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 3 mins

Good session, I love a deload week.

16 December

Warm Up 1
MB Throws (Hop OHB, Hop BLF, Hop Chest, 2 Hop Chest) – 4 x 3
Block starts – 2 x 10m, 2 x 20m, 2 x 30m in 1.97, 3.22, 4.42 secs Freelap
Falling starts – 30m
Rolling starts – 2 x 20m
2 x 2 x 60m (35m IL) in 4.40/5.57 secs to 30/40m, ~7.95 secs to 60m Freelap
Swiss Ball Kicks – 2 x 25 secs
A1 Hex Bar DL – 12 x 90kg, 8 x 100kg, 6 x 105kg
A2 Squat Jumps – 2 x 5
B1 Weighted Dips – 3 x 6
B2 Bench Press (fast) – 3 x 5 x 50kg
C1 Clean Pulls – 3 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 2 x 12 x 8.5kg
Abs – 3 mins

Dry track, 10 degrees, -2 m/s wind. Good conditions, and I felt pretty good but not incredible. The sprints felt effortless and fluid, and I know that usually means fast. I can still feel soreness in my legs when I do hex DL at a lighter weight so I’m really confident about dropping another tenth or more from my track times once I rest up.

Looking forward to switching things up now that SPP is nearly over.

17 December

Rest

18 December

Warm Up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 2 x 20m
Falling runs – 10m
Falling runs – 10m, 2 x 20m, 2 x 30m SKIPPED
Hard Tempo – 3 x 200m in 30.0, 30.4, 30.2 secs (should have been 2 x 3 x 200m in 28.0 secs)

Wet track, 10 degrees, -6 m/s wind. So much rain, I wore long lycra and it was soaked through within 10 minutes. It ended up impeding my ability to sprint and I thought I would switch to the 200’s but it was also cold enough that I was worried about a muscle pull. If it was any other session but the final one of a deload week I would have been annoyed, but it’s a good chance to rest my body and not a big deal.

Possibly going to do some zone 2 cardio tomorrow.

19 December

Rest

My phone was waterlogged from yesterday’s session and I spent ages sorting it out. The main reason I didn’t do zone 2 is that without my Polar HR strap or Netflix it would have been too tedious.

[Fraser Young]

Pre-Comp – Week 1

20 December

Warm Up 2
Drills D – 2 x 20m with 20m runout
Hurdle Mobility 3 – 2 sets
Tempo – 111,1212,1212,111 in 16.6 secs, 34.5 secs
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 5 mins

Back to it! I felt so fresh and ended up going too quickly for the 200m runs. The weather helped, cold but no wind at all and the sun was shining.

21 December

AM

Warm Up 1
CMJ (no dip), hop CMJ – 5 reps
MB Throws (Chest, hop Chest) – 5 reps
Blocks – 2 x 10m, 2 x 20m in 1.95, 3.24 secs
Falling – 2 x 30m
4 x 40E20F in 2.20 secs Freelap
2 x 60m (40m IL) in 7.80 secs (30/40m in 4.34, 5.47 secs)

Damp track, 9 degrees, no wind. What a fantastic session. The rest did me good and I was so relieved to see my times come down, knowing I still haven’t fully peaked.

PM

A1 Hex DL – 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 5
Bench Press (fast) – 3 x 5 x 50kg
B1 DB Rows – 3 x 8 x 40kg
B2 DB Hyperextension Rows – 3 x 12 x 8.5kg
C1 Weighted Dips – 3 x 9 x 10kg
C2 Standing Plate Twist – 3 x 20 x 15kg

I found the hex DL a struggle but managed all the reps, I think the first 3 exercises were meant to be a big superset. The rows were stronger than I expected.

22 December

Warm Up 2
Drills D – 2 x 20m with 20m runout
Hurdle Mobility 3 – 2 sets
Tempo – 111,1212,1212,111
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 5 mins

Another 7am session, I could see myself making this a regular part of my routine. There’s something about the crisp, fresh air and low visibility that makes it a great time to work out.

23 December

AM

Warm Up 1
CMJ (no dip), hop CMJ – 5 reps
MB Throws (Chest, hop Chest) – 5 reps
Falling – 2 x 20m, 2 x 30m
2 x 3 x 60m (35m IL) in ~8.00 secs Freelap (30/40m in 4.42, 5.56 secs)

Damp track, 6 degrees, +4 m/s wind. I felt good in the warm up but after running the first 60m I settled on a 35m intensity limit (session said 30-40m depending on how I feel). I’m still excited as I know how much deadlifts are taking out my legs and there’s only a few more sessions before I taper.

PM

A1 Hex DL – 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 5
A3 Bench Press (fast) – 3 x 5 x 50kg
B1 DB Rows – 3 x 8 x 40kg
B2 DB Hyperextension Rows – 3 x 12 x 8.5kg
C1 Weighted Dips – 3 x 9 x 10kg
C2 Standing Plate Twist – 3 x 20 x 15kg

Quicker session, adding bench press in the superset was a time saver as I could do it almost straight after the squat jumps. The deadlifts were smoother, I worried about going straight from a brief warm up to a set of 8 deadlifts so I spent longer making sure I’m ready to go.

24 December

Rest

25 December

Warm up 1
Trek (skip height, skip distance, SL scissor, bent leg scissor, alt bound) – 2 x 20m
Accels – 2 x 10m, 2 x 20m in 1.95, 3.24 secs
Falling runs – 2 x 30m
4 x 60m (35m IL) in 7.90 secs (30/40m in 4.42/5.55 secs)
300m, 200m, 150m in 45 8, 28.5, 20.9
Abs – 5 mins

Dry track, 3 degrees, +6 m/s wind. In hindsight the wind probably made me feel sharper than I was. I trained quite early as it was Xmas day, and with the generous wind all I was really looking for was sub-8.00 in the 60’s. The tempo runs were great, I usually fade so even though I went through ahead of pace I kept the intensity to the line.

26 December

Rest

[Fraser Young]

Pre-Comp – Week 2

27 December

Rockport Walk Test (VO2 max 53.1)
Warm Up 2
Drills D – 2 x 20m with 20m runout
Hurdle Mobility 3 – 2 sets
Tempo – 111,212,212,111 in 16.9 secs, 35.8 secs
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog (25 secs)
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 4 mins

Continue to enjoy these early morning sessions. I needed to do an estimated VO2 max test so I did a one mile walk test before the main session. Circuits are usually 30 seconds per exercise but it winds down now as we enter the competition phase.

28 December

AM

Warm Up 1
CMJ (no dip), hop CMJ – 5 reps
MB Throws (Chest, hop Chest) – 5 reps
Blocks – 2 x 20m, 2 x 30m in 3.18, 4.35 secs
Falling – 2 x 30m
3 x 40E20F in 2.20 secs Freelap
3 x 60m (40m IL) in 7.85 secs (30/40m in 4.34, 5.47 secs)
A1 Hex DL – 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 5
A3 Bench Press (fast) – 3 x 5 x 50kg

Dry track, 7 degrees, +4 m/s wind. I felt powerful in this session and the times reflected that. Happy to keep things moving into the New Year.

PM

B1 DB Rows – 3 x 6 x 42.5kg
B2 DB Hyperextension Rows – SKIPPED
C1 Weighted Dips – 3 x 9 x 10kg
C2 Standing Plate Twist – 3 x 20 x 15kg

At first glance I thought I was leaving only my upper body for the afternoon but the hyperextension rows use the legs. I didn’t want to do a full warm up just for those so I skipped them. Otherwise it was a short and sweet 20 minute session.

29 December

Warm Up 2
Drills D – 2 x 20m with 20m runout
Hurdle Mobility 3 – 2 sets
Tempo – 111,212,212,111 (20 secs per 100m)
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog (25 secs)
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 4 mins

Another early session, ready to drop the circuit training as exercises like star jumps and burpees are probably fatiguing me slightly for the following day.

30 December

Warm Up 1
CMJ (no dip), hop CMJ – 5 reps
MB Throws (Chest, hop Chest) – 5 reps
Falling – 2 x 20m, 2 x 30m
2 x 3 x 60m (45m IL) in ~7.68 secs Freelap (30/40m in 4.32, 5.42 secs)
A1 Hex DL – 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 5
A3 Bench Press (fast) – 3 x 5 x 50kg
B1 DB Rows – 3 x 6 x 42.5kg
B2 DB Hyperextension Rows – 3 x 14 x 8.5kg
C1 Weighted Dips – 3 x 9 x 10kg
C2 Standing Plate Twist – 3 x 20 x 15kg

Dry track, 6 degrees, +4 m/s wind. What a session! I had some spring in the countermovement jumps and my first 60m was perfectly executed (7.56 secs) then the rest of them were all 7.66-7.68 secs with a 45m intensity limit. The wind helped but this gave me such a confidence boost considering I still did heavy deadlifts 48 hours ago.

31 December

Rest

1 January 2026

Warm up 1
Trek (skip height, skip distance, SL scissor, bent leg scissor, alt bound) – 2 x 20m
Blocks – 2 x 20m, 2 x 30m in 1.95, 3.22, 4.40 secs
Falling runs – 2 x 30m
4 x 60m (35m IL) in 7.85-7.95 secs (30/40m in 4.40/5.55 secs)
300m, 200m, 150m in 48.0, 29.5, 21.8 secs
Abs – 4 mins

Dry track, 5 degrees, +4 m/s wind. Pretty good session, there’s been a step change in the last few weeks and I’ve got a new baseline to work towards in my runs. I did better at the longer runs, checking the stopwatch during the splits to try and hit the target times.

2 January

Rest

Ready for the competition phase!

[Fraser Young]

Comp – Week 1

3 January

Hurdle Mobility 3 – 2 sets
Bike Tempo – 111,212,212,111 (1 = 45 secs, 2 = 90 secs, 180W/170W)
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog (25 secs)
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 4 mins

This whole training week is potentially going to be disrupted as it snowed yesterday morning and the temperatures are low enough that it might not melt for 5-6 days. I don’t mind this session being in the gym, bike tempo was quite tough though. I measure my VO2 max with my Polar HR strap every week so it will be interesting to see how my fitness drops as the volume of tempo and conditioning comes down in this phase.

4 January

Warm Up 1
CMJ (no dip), hop CMJ – 4 reps
MB Throws (Chest, hop Chest) – 4 reps
Pogo Jumps – 2 x 20
Bike Accels – 2 x 8 secs, 2 x 10 secs, 12 secs (lvl 14-15)
Bike Speed – 3 x 18 secs (lvl 12)
A1 Hex DL – 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 5
A3 Bench Press (fast) – 3 x 5 x 50kg
B1 DB Rows – 3 x 6 x 42.5kg
B2 DB Hyperextension Rows – 3 x 14 x 8.5kg
C1 Weighted Dips – 3 x 5 x 15kg
C2 Standing Plate Twist – 3 x 20 x 15kg

There’s still snow on the ground so I did an exercise bike session here. I included some pogo jumps to retain ankle stiffness. I started on level 14 (out of 32) on my bike for the 8 second sprints and got up to 650W. I then did level 15 for 10 seconds and back to 14 for 12 seconds. In the future I think level 16 would be better for the shortest sprints, and average was about 630W here. The longer sprints involved a bit of pacing and power output was 520-540W throughout. It certainly felt like a sprint workout and I had the option of a 4th sprint but chose not to. Weights felt quite routine.

A little gutted that today was meant to be my first flat out 60m run but I’m fine to wait another few days. I only have one more maximum effort deadlift session in two days time, then I get to see what a fully fresh pair of legs can do.

5 January

Hurdle Mobility 3 – 2 sets
Bike Tempo – 111,212,212,111 (1 = 45 secs, 2 = 90 secs, 180W/170W)
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog (20 secs)
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 4 mins

Short and sweet, unfortunately the snow shows no signs of melting so far.

6 January

Warm Up 1
CMJ (no dip), hop CMJ – 4 reps
MB Throws (Chest, hop Chest) – 4 reps
Pogo Jumps – 2 x 20
Bike Accels – 2 x 10 secs (lvl 15), 4 x 12 secs (lvl 14)
Bike Speed – 3 x 18 secs (lvl 12)
A1 Hex DL – 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 5
A3 Bench Press (fast) – 3 x 5 x 50kg
B1 DB Rows – 3 x 7 x 42.5kg
B2 DB Hyperextension Rows – 3 x 10 x 10kg
C1 Weighted Dips – 3 x 6 x 15kg
C2 Standing Plate Twist – 3 x 20 x 15kg

Yet another bike session. The intensity is definitely there, I feel close to being sick directly after the sprints, wattage was 630-650 for the shorter sprints then 450-470 for the longer ones. Deadlift was smooth, that’s the final really heavy session of the winter out the way. I’ve been feeling a little run-down and my food hasn’t been digesting well, possibly a mild winter illness so we’ll see how I am for next week.

7 January

Rest

8 January

Warm Up 1
Trek (skip height, skip distance, SL scissor, bent leg scissor, alt bound) – 2 x 20m
Accels – 2 x 20m, 2 x 30m in 1.97, 3.25, 4.45 secs
Falling runs – 2 x 30m
4 x 60m (35m IL) in 8.00-8.10 secs (30/40m in 4.45/5.60 secs)
300m, 200m, 150m in 47.9, 29.3 secs
Abs – SKIPPED

Wet track, 6 degrees, no wind. Back on the track!! So thrilled to have it rain this morning as it meant the snow disappeared. I was a little rusty in the sprints but I’m sure everything will be back to normal in the next session. My times were similar to previous weeks and once I ease back on the deadlifts I’m expecting to get closer to 4.30 secs for 30m and 1.10 secs for 10m flying runs. Forgot about abs and only realised in the evening.

9 January

Rest

[Fraser Young]

Comp – Week 2

10 January

Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 111,22,22,111 in 17.0 secs, 36.4 secs
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog (20 secs)
A1 Hex DL – 8 x 120kg, 6 x 127.5kg
A2 Squat Jumps – 2 x 4
A3 Bench Press (fast) – 2 x 5 x 50kg
Abs – 3 mins

Nice to be back on the track. It was a short session followed by some weights, with the goal of having a practice 60m run on Thursday.

11 January

Warm Up 1
CMJ (no dip), hop CMJ – 4 reps
MB Throws (Chest, hop Chest) – 4 reps
Blocks – 20,30,40,50m in 4.50/5.70/6.90 secs Freelap
3 x 60m in 8.25 secs (30/40m in 4.52/5.75 secs)
A1 DB Rows – 2 x 6 x 42.5kg
A2 DB Hyperextension Rows – 2 x 12 x 10kg
C1 Weighted Dips – 2 x 6 x 15kg
C2 Standing Plate Twist – 2 x 20 x 15kg

Wet track, 6 degrees, -6 m/s wind. Miserable experience sprinting into the wind, which gusted up to -8 m/s. Once you correct for the wind my 60m times are 8.10 secs, then adding in reaction it’s 8.30 secs, whereas I’d expect to be closer to 8.00 secs. I know that one poor training session doesn’t mean my speed has gone, and I did some submaximal deadlifts yesterday so I’m hardly fresh.

12 January

Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 111,1221,111 (20/40 sec runs)
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog (20 secs)
A1 Hex DL – 8 x 120kg, 6 x 127.5kg
A2 Squat Jumps – 2 x 4
A3 Bench Press (fast) – 2 x 5 x 50kg
Abs – 3 mins

I had to double check the original program PDF as I find it surprising that 90% effort deadlifts are placed 24 hours before speed sessions. We’ll see tomorrow if it severely hampers my sprint times or if there were other reasons I didn’t perform well on Sunday.

I’m otherwise really looking forward to doing a trial 60m run on Thursday, though aware that the weather and in particular the wind has the potential to thoroughly ruin the experience. The forecast for now is 9 degrees and light rain.

13 January

Warm Up 1
CMJ (no dip), hop CMJ – 4 reps
MB Throws (Chest, hop Chest) – 4 reps
Blocks – 2 x 20m, 2 x 30m in 3.28 secs, 4.48 secs
5 x 60m (95%) in 8.40-8.50 secs (20/30/40m in 3.30/4.60/5.85 secs)
A1 DB Rows – 2 x 6 x 42.5kg
A2 DB Hyperextension Rows – 2 x 15 x 10kg
B1 Weighted Dips – 2 x 6 x 15kg
B2 Standing Plate Twist – 2 x 20 x 15kg

Wet track, 10 degrees, -4 m/s wind. I wore waterproof trousers for the first time and they were superb, keeping me really cosy. I wasn’t sure how much they introduced wind resistance to my runs but I’m not trying to peak today so let’s just see what I do on Thursday.

14 January

Rest

15 January

Full Race Warm Up
60m – 7.99 secs Freelap (20/30/40m in 3.21/4.41/5.62)

Wet track, 8 degrees, -4 m/s wind. Conditions were not great, I chose the morning as the forecast was for heavier rain in the afternoon. I wore my waterproof clothing during the warm up and only took it off for the 60m run.

I didn’t feel incredibly fresh warming up but I was really pleased with the execution of the run and how powerful I felt. If you adjust for the wind it’s ~7.90 secs, which would be 8.10 secs with reaction time. Given I was still doing 90% deadlifts 72 hours ago and haven’t really tapered I don’t mind the time, but I was expecting to be a bit faster. I often see a drop in sprint times in the 3-5 days after a race so I’m hoping to see faster times in my Sunday session.

16 January

Rest

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