Full Winter Sprint Program (Aug 2025)

[Fraser Young]

Comp – Week 3

17 January

Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 111,21312,111 in 16.7 secs, 35.8 secs, 56.0 secs
Pull Ups, Rope Climb, Handstand – 2 sets
Abs – 3 mins

I wondered why I felt so great warming up then I remembered I’d only run 60m on Thursday. The circuits were only taking 4 minutes but being able to drop them entirely was a relief.

18 January

Warm Up 1
CMJ (no dip), hop CMJ – 4 reps
MB Throws (Chest, hop Chest) – 4 reps
Blocks – 10,20,30,40,50m in 3.22/4.42/5.55/6.68 secs Freelap
70,80,90m in 8.97,10.07, 11.29 secs (30/40/60m in 4.32/5.50/7.82 secs)
Hex DL – 3 x 3 x 145kg
Bench Press – SKIPPED
DB Rows – SKIPPED
Plate Twist – SKIPPED

Damp track, 11 degrees, -3 m/s wind. I felt superb in the warm up, my jumps were really springy and I was excited to see what times I could run. Despite feeling great in the sprints the times were underwhelming, especially the lack of top speed. I may have to wait another week or two to see my times drop but it’s frustrating to not see results yet in Comp Week 3.

I inadvertently skipped the upper body weights, the intention was to do them in the evening and then I forgot until it was too late.

19 January

Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 2 x 7 x 100m in 17.1 secs
Pull Ups, Rope Climb, Handstand – 2 sets
Abs – 3 mins

Easy session

20 January

Warm Up 1
CMJ (no dip), hop CMJ – 4 reps
MB Throws (Chest, hop Chest) – 4 reps
Accels – 2 x 20m, 2 x 30m in 3.30, 4.50 secs Freelap
5 x 80m (95%) in ~10.85 secs Freelap (30/60m in 4.55/8.27 secs)
Hex DL – 3 x 3 x 140kg
Bench Press – 3 x 3 x 50kg
DB Rows – 3 x 6 x 42.5kg
Abs – 3 mins

Damp track, 8 degrees, -4 m/s wind. A relatively early session to fit around work so I was warming up at 9am. Still quite underwhelmed by my times, I remember running 3.10 secs for 20m and being in the 4.25-4.30 range for 30m in recent seasons. Nice to drop the intensity again in deadlifts, 140kg is still an effort but I should start to taper now. I did find a lot of soreness from Tuesday, which I think was the volume of sprinting I did rather than the heavy triples.

I’ve had a general lethargy for the last 7-10 days so the reduction in training can only help me. I could possibly do with eating more as I’ve backed off the calories a little and now my weight is coming down.

21 January

Rest

My left adductor is feeling a bit tender, I need to keep an eye on it over the next week or so.

22 January

Warm Up 1
Trek (skip height, skip distance, SL scissor, bent leg scissor, alt bound) – 3 x 20m
Blocks – 30, 40, 50m in 4.35, 5.50, 6.67 secs
2 x 80m in 10.20 secs (30/40/60m in 4.35, 5.52, 7.87 secs)
300m in 43.2 secs (!)
Hex DL – 3 x 3 x 140kg
Bench Press – 3 x 3 x 50kg
DB Rows – 3 x 6 x 42.5kg
Abs – 3 mins

Damp track, 8 degrees, -4 m/s wind. Great session, didn’t feel spectacular but really pleased with the times I ran. I ran 10.20 and 10.16 for the 80m runs and I just went for it in the 300m without checking splits. Weights moved more easily as well, happy days.

23 January

Rest

[Fraser Young]

Comp – Week 4

24 January

Abs – 3 mins
Pull Ups, Rope Climb, Handstand – 2 sets
Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 111,21312,111 in 16.6, 35.6, 54.4 secs.

I had to stay home for a bit so I switched the order. I’m still breathing hard, particularly in the 300m runs, so there’s still a challenge to the session.

25 January

Warm Up 1
CMJ (no dip), hop CMJ – 3 reps
MB Throws (Chest, hop Chest) – 3 reps
Blocks – 10,20,30,40,50m in ?, 3.15, 4.34, 5.46, 6.61 secs Freelap
70,80,90m in 8.98, 10.04, 11.20 secs (30/40/60m in 4.34, 5.48, 7.78 secs)
Hex DL – 2 x 3 x 145kg
Bench Press – 2 x 3 x 50kg
DB Rows – 2 x 6 x 42.5kg
Standing Plate Twist – 2 x 20 x 15kg

Damp track, 8 degrees, -2 m/s wind. Really nice session, a little bit faster than previous weeks and still with a sense that I have some tapering to go. It took me a few block starts to find my rhythm but once I did I was really pleased with the execution.

26 January

Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 2 x 6 x 100m in 16.7 secs
Pull Ups, Rope Climb, Handstand – 2 sets
Abs – 3 mins

Very easy session, good thing too as I had zero motivation. Despite feeling like I was running on wooden legs I still managed to clock some decent times. I’ve done something to my left index finger, it’s half purple, but I’ve no idea what and it doesn’t hurt much so isn’t hampering my training.

27 January

Warm Up 1
CMJ (no dip), hop CMJ – 3 reps
MB Throws (Chest, hop Chest) – 3 reps
Blocks – 3 x 30m in 4.42 secs Freelap
2 x 70m, 2 x 80m in ~9.20 secs, 10.45 secs Freelap (30/40/60m in 4.42/5.67/8.00 secs)
Hex DL – 2 x 3 x 140kg
Bench Press – 2 x 3 x 50kg
DB Rows – 2 x 6 x 42.5kg
Abs – 3 mins

Damp track, 10 degrees, -2 m/s wind. I don’t know why I feel so heavy legged when this is meant to be a semi-taper. I could tell it was going to be a slow one from the first rep where I struggled with my block clearance and felt sluggish to 5 metres. There was no real zip at top speed either and it felt quite laboured. I ate bigger portions at lunch and dinner as my weight is slowly creeping down and could be a sign I need more calories.

28 January

Rest

29 January

Warm Up 1
Trek (skip height, skip distance, SL scissor, bent leg scissor, alt bound) – 3 x 20m
Blocks – 30, 40, 50m in 4.40, 5.55, 6.70 secs
60, 70, 80, 90m in 7.92, 9.00, 10.22, 11.33 secs (30/40/60m in 4.42, 5.60, 7.90 secs)
Hex DL – 2 x 3 x 140kg
Bench Press – 2 x 3 x 50kg
DB Rows – 2 x 6 x 42.5kg
Abs – 3 mins

Damp track, 4 degrees, -4 m/s wind. I had some ankle trouble warming up but otherwise felt quite springy given it was only 9.30am. The wind was variable but I seemed to be hitting similar times to previous weeks. I still get a sense of cumulative fatigue so there is definitely more to come, it’s just a case of being patient.

30 January

Rest

A so-so week, I’m patient but there’s only 2 more weeks until my next time trial and having run a wind-adjusted 7.90 secs (8.10 when you add reaction time) I would like to see me get under 7.70 secs on the 12th if I’m to consider doing an indoor meet in March.

[Fraser Young]

Comp – Week 5

31 January

Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 111,21312,111 in 16.2, 34.1, 52.6 secs.
Pull Ups, Rope Climb, Handstand – 2 sets
Abs – 3 mins

I ended up going too hard in these runs, I felt really fresh so it was hard to gauge my natural pace. The final 100m was 14.6! I knew I was pushing it in the 300m run but the others were just naturally quicker.

1 February

Warm Up 1
CMJ (no dip), hop CMJ – 3 reps
MB Throws (Chest, hop Chest) – 3 reps
Blocks – 10,20,30,40,50m in ?, 3.22, 4.42, 5.57, 6.75 secs Freelap
70,80,90m in 9.07, 10.15, 11.25 secs (30/40/60m in 4.40, 5.55, 7.85 secs)
Hex DL – 2 x 3 x 145kg
Bench Press – 2 x 3 x 50kg
DB Rows – 2 x 6 x 42.5kg
Standing Plate Twist – 2 x 20 x 15kg

Damp track, 8 degrees, -2 m/s wind. More unpleasant conditions, wore my waterproofs for the blocks then stripped down for the longer runs. I used the cue to go aggressively down and back with the arms at top speed and that helped with my 20m splits, moving them from ~2.36 to ~2.28 secs. I’ve been reflecting on a conversation with an older masters athlete who said three speed sessions a week is too much. I figured I could train myself into a condition where my body can handle the volume but realistically I will probably benefit from backing off in the summer.

2 February

Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 2 x 6 x 100m in 17.7 secs, 17.2 secs
Pull Ups, Rope Climb, Handstand – 2 sets
Abs – 3 mins

Yesterday evening I pulled my reaction time data that I’ve been collecting every morning and it shows a trend of CNS fatigue throughout January, which backs up how I’ve been feeling. I’ve basically overdone it with the intensity and volume so I need to back off more in each session, starting with this one. I was more leisurely in my tempo runs, though once my legs were fully warmed up I naturally ran the second set of six reps faster.

I don’t want to make too many modifications to my training plan as in some ways I want to see what the result is if I didn’t change course. Unless I run some spectacular times I will probably keep more of an eye on total training load and dial it back 15-20% next winter, as well as considering volume for the outdoor season.

3 February

Warm Up 1
CMJ (no dip), hop CMJ – 3 reps
MB Throws (Chest, hop Chest) – 3 reps
Accels – 3 x 30m in 4.42 secs Freelap
4 x 80m (95%) in ~10.75
Hex DL – 2 x 3 x 130kg
Bench Press – 2 x 3 x 50kg
Abs – 3 mins

Wet track, 4 degrees, no wind. I was scheduled to run 5 reps but reviewing my program and fatigue levels I dropped a rep here. I also moved the deadlifts down to 85% 3RM in a bid to freshen up my legs. I was really pleased with the execution of the 80m runs, I was aiming to run as relaxed as possible while fast and it happened to be consistently around 10.75 secs.

4 February

Rest

I had a sore throat for the second half of yesterday and that carried through to today. Will either skip tomorrow’s workout or do a bike session instead.

5 February

Warm Up 1
CMJ (no dip), hop CMJ – 3 reps
Pogo Jumps – 2 x 20
Bike Accels – 3 x 12 secs (lvl 15) @ 640W
Bike Speed – 20 secs (lvl 12) @ 470W

Nice to do something, though I really didn’t feel like it. Jumps were great and I held the intensity in all the bike work. The pogo jumps weren’t full intensity, I only wanted to introduce some ankle stiffness work given the lack of impact from the bike.

6 February

Rest

My cold worsened and I had a sauna session and a short afternoon walk but otherwise stayed in my room trying to recover.

I don’t mind this illness at all, it’s come at a good time as I was easing up the intensity anyway. Still planning to run one or two timed 60 metre sprints from blocks on the 12th.

[Fraser Young]

Comp – Week 6

7 February

Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 8 x 100m w stretching in ~17.5 secs

An ultra-relaxed session, I’d written down 10 x 100m but two laps seemed sufficient given my recent illness. I’m still not 100% but I’m well enough for a short session.

8 February

Warm Up 1
CMJ (no dip), hop CMJ – 3 reps
MB Throws (Chest, hop Chest) – 3 reps
Accels – 3 x 30m in 4.32 secs Freelap
3 x 80m (95%) in 10.3 to 10.8 secs
Abs – 3 mins

Damp track, 10 degrees, -2 m/s wind. Pleasant conditions today, a little warmer than the last few months have been. I felt fantastic during the accelerations and was pleased that the times reflected that. I thought I’d run 10.7 again if I did a relaxed 80m and the first rep ended up being 10.30! I eased back more for the next reps which were 10.6 and 10.9. I also noted my flying 10m runs were 1.16 secs which is pretty solid given how little I was trying.

I’m still symptomatic, blowing my nose every 10 minutes and coughing up stuff every now and again. Expect to be better in the next 72 hours.

9 February

Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 8 x 100m w stretching in ~17.5 secs

Same again, could have potentially rested but I feel like an active recovery is better for me.

10 February

Full Race Warm Up

This felt good, I had a fever overnight and needed to take the day off work but it was nice to come and do half an hour at the track in preparation for Thursday. I definitely had some zip in the runs I did (only a few 10m from prone position) and my morning reaction time test scores are coming down, indicating CNS has recovered.

11 February

Rest

Very light day, no commute as I’m still symptomatic so aside from a brief morning walk I was at my desk all day.

12 February

Full Race Warm Up
60m – 7.68 secs Freelap (20/30/40m in 3.13/4.31/5.44)

Wet track, 9 degrees, no wind. I ran a 4.36 secs 30m from blocks then a flying 20m with 40m build up in 2.25 secs. I knew the 30m wasn’t the smoothest start and that I could improve on it in the 60m run, which I did. Really pleased with this given I’m still dealing with aches & pains and a stuffy nose.

I probably won’t sign up for an indoor meet and instead I’ll just do another Freelap timed 60m in 2-3 weeks time to finish the season.

13 February

Rest

It’s been so nice to give my body a break this week and clear there’s so much cumulative fatigue that another two weeks of reduced volume will be good for me.

[Fraser Young]

Comp – Week 7

14 February

Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 111,21312,111 in 17.3, 35.7, 54.1 secs
Pull ups, handstand – 2 sets

Very cold this morning, 1 or 2 degrees. Incredibly consistent with the runs, nearly all within 0.3 secs of the target time. I couldn’t do the rope climb as my hands were too cold.

15 February

Warm Up 1
CMJ (no dip), hop CMJ – 3 reps
MB Throws (Chest, hop Chest) – 3 reps
Blocks – 20,30,40,50m in 3.34,4.68,5.96, 7.00 secs Freelap
70, 80m in 9.43, 10.93 secs
Hex DL – 2 x 2 x 130kg
Bench Press – 2 x 2 x 50kg

Wet track, 4 degrees, -6 m/s wind. I know what you’re thinking, those conditions just scream “personal best”. That’s not even including potentially the biggest hindrance – wearing baggy waterproof trousers and a jacket. I took the trousers off for the final block start and kept them off for the longer runs. I was chatting to someone rather than keeping warm which is why the 80m was such a step down in speed. The weird thing is I felt really crisp out the blocks and relatively powerful in all my runs, with a noticeable sluggishness at top speed.

I still consider it a worthwhile session and my body feels like it’s done maximal intensity sprints today.

16 February

Warm Up 2
Drills D – 2 x 20m w runout
Tempo – 2 x 6 x 100m in 17.2 secs
Pull ups, handstand – 2 sets
Abs – 3 mins

No trouble, very relaxed.

17 February

Warm Up 1
CMJ (no dip), hop CMJ – 3 reps
MB Throws (Chest, hop Chest) – 3 reps
Accels – 3 x 30m in 4.22 secs Freelap
4 x 80m (95%) in ~10.4 secs
Hex DL – 2 x 2 x 130kg
Bench Press – 2 x 2 x 50kg
Abs – 3 mins

Damp track, 8 degrees, +4 m/s wind. I felt sensational today, the wind helped but I was floating down the track and would have loved the chance to run flat out at top speed. I cut the rest to 6 minutes but I’ll go back to 7 mins in future as I felt a hint of fatigue building after each rep. There’s a real difference in demand when deadlifting 130kg vs 140kg as it barely troubles me at the lower weight.

18 February

Rest

19 February

Warm Up 1
Trek (skip height, skip distance, SL scissor, bent leg scissor, alt bound) – 3 x 20m
Blocks – 30, 40, 50m in 4.35, 5.50, 6.62 secs
60, 70, 80m in 7.61, 8.71, 9.88 secs (30/40/60m in 4.35, 5.45, 7.65 secs)
Hex DL – 2 x 2 x 130kg
Bench Press – 2 x 2 x 50kg

Damp track, 8 degrees, +6 m/s wind. Honestly, can’t it just be calm weather for one day. Again I felt really sharp and given the tailwind I thought the times really didn’t reflect that.

20 February

Rest

Looking back on the 2024-25 winter season my Freelap times correlated really well with what I ran indoors, and from performances this week I would be looking at a ~7.85 second 60m. If that’s true I don’t want to sign up for a meet and prove that, instead I want to be down in 7.70 territory before I do any meetings. I got up from bed the other day and could feel an underlying fatigue in my thighs, so I am still of the belief that I am not fully rested.

My final deadlifts are on Sun 22nd and the same for flat out longer sprints, then a taper until the next 60m time trial on 1st March. Beyond that I thought of doing a second time trial on the 5th/6th, as I typically see a performance boost in the days following a race.

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