Full Winter Sprint Program (Sept 2009)

[Fraser Young]

I find it a really helpful reference to include my old training logs, so here is my 2009-10 indoor season from Loughborough University in which I ran my personal best indoors (60m in 7.43 secs).

Break-in Training – Week 1

21 Sept

Tempo, 4×100 (16), 4×100 (15), 3×100 (14)
Nekka, 20 reps

Bench Press
2 x 8 x 67.5kg
1 x 9 x 67.5kg

In at the deep end a bit with tempo, first run was 20s and we didn’t count it, pacing was hard. Nekka was fine, did bench earlier in the day to see if I get DOMS.

22 Sept

Jumps & JJ, 5 @ 105cm
30cm depth jump onto HJ mat, 2 x 5
Starts
2 x 5 x 15m Sled runs (red)
Seated Swiss Ball kicks, 3 x 15s
Weights

Gentle start with the jumps. Sled was too light, was almost top speed. Technique itself felt pretty good. First weights session, ISO ham holds and squats, weak back and felt sore to carry 109kg on the shoulders at first.

23 Sept

Hurdles drills, 3 of each
Tempo, 100, 30s, 100, 50m JB/WB or 100m WB x 6
Nekka 20 reps
Waterloo 20 reps

Didn’t want to push the tempo early on, struggled with the press ups in waterloo due to bench press doms from Monday. Worked hard on hurdle mobility drills as they are one of my weaknesses.

26 Sept

Starts
2 x 4 x 15m (3 point, 4min/5min)

Bent Over Rows
3 x 8 x 32.5kg

Feel that the first 15m of my 60m is where I am weakest, and if I can improve that then it’s easier to follow that out to 20, 30m. Must keep hips up and drive in a piston action from the start. A few weights to finish.

Break-in Training – Week 2

28 Sept

Circuits, Only a few 50m runs

Lots of press-ups, shoulders were killing.

29 Sept

Throws, 3 x 10
Hills, 2 x 10 runs
Upper Body Circuit x 3, dips (9), bar walks, pullups (8), Swiss Ball kicks 20s, rope climb
Abs 3 mins

Pleased with hills, moving smoothly and holding back power. Circuits were tough.

30 Sept

Circuit taken by Will G, 75m runs
2 Upper, 2 Lower Body Weights
Abs 3.5 mins
Explosive Jumps – 2 x 6 x 4kg
Step Ups 30cm – 8 x 60kg, 6 x 60kg
Explosive Push ups – 2 x 8
Alternate DB Bench – 10 x 15kg, 10 x 20kg
Seated Weight Twists – 2 x 18 x 15kg

Circuit was ok once I got going, some of the exercises look a bit stupid. Weights were killer as I did squats & deadlift earlier in the day, really like the complexes and especially weighted lunges.

1 Oct

Throws, 8
Jumps, 8
Hills, 2 x 10
UB Circuit x 3, dips (11), p bars, pullups (10), rope climb, handstands, Swiss Ball kicks 20s

Started off with pretty bad DOMS but the warmup and dynamic stretches loosened me up quite well. Jump-jumped 1m quite comfortably. Hills are good, grab the money cue for arms, push back piston action with legs and strong arm swing. Good upper body, once I get some rest I’m going to be strong as.

2 Oct

Explosive Jumps – 2 x 6 x 4kg
Step Ups 30cm – 2 x 8 x 20kg
Lunge Jumps – 2 x 10 x 5kg
SL Straight Leg DL – 10 x 9kg. 10 x 10kg
Eccentric SL Ham Curls – 2 x 6 x 50lb
Bent Over Rows – 8 x 35k, 9 x 35kg
Explosive Push ups – 2 x 8
Alternate DB Bench – 2 x 5 x 25kg
Seated Weight Twists – 2 x 20 x 15kg
Plate Toss – 2 x 10 x 10kg

Throws, 8
Abs 3 mins

Loved every minute, I can see how the exercises relate to sprinting and feel good doing them.

4 Oct

Plyometrics
3 x 3 x 30m hill runs
Hard Tempo, 4×100, 3×100, 4×100 (30 sec/2.5 min)
Deadlift to failure

Hill was shallower than the other one, worked on first stride and staying down to the top. Found tempo quite tough, but paced it right so wasn’t overly dead at the end.

GPP – Week 1

5 Oct

Bench Press
2 x 8 x 72kg
1 x 9 x 72kg

Good strong bench, creatine definitely helping the situation and the unilateral work must aid it too.

7 Oct

Explosive Jumps – 2 x 6 x 4kg
Step Ups 30cm – 2 x 9 x 50kg
Explosive Push ups – 2 x 8
Alternate DB Bench – 2 x 7 x 25kg
Seated Weight Twists – 2 x 16 x 20kg
PM Circuits x 2
Abs 3 mins

Not that tiring, feel fine afterwards.

8 Oct

Hills, 3 x 3 x 30m
Tempo, 4×100, 3×100, 4×100 (30s/2.5mins)
Abs 3 mins
Lunge Jumps – 2 x 12 x 5kg
SL Straight Leg DL – 2 x 10 x 17.5kg
Bent Over Rows – 2 x 9 x 35kg
Plate Toss – 2 x 10 x 10kg

Liked the weights, much more on the SL straight leg DL, really felt that complex with hyper ext.. Hills were slightly better, loosened up hip flexors earlier in the day and was able to bring my thigh up more, need to get full extension on each stride. Tempo was much easier than last week, cruised the whole thing at about 6/10.

9 Oct

Circuits x 2
Abs 3 mins

Getting fitter as these weren’t too taxing, runs extended to 100m next time.

10 Oct

Jumps, 6
Hills, 20

Quick morning session, didn’t realise how sore I was until I started running. Was odd at first adapting to the steeper hill, got the hang of it in the 2nd set.

11 Oct

Front Squat – 8 x 81kg, 9 x 81kg, 8 x 85.5kg
SL Straight Leg DL – 2 x 10 x 18kg
Bench Press – 3 x 8 x 74.2kg
Explosive Push ups – 3 x 8

Strong front squats, worked the hamstrings in SL RDL’s and upped my bench. Everything’s going well.

GPP – Week 2

12 Oct

Hurdles
Throws, 5
Circuits x 2, 85m runs
Abs 4 mins
Explosive Jumps – 2 x 6 x 5kg
Step Ups 30cm – 2 x 10 x 50kg
Explosive Push ups – 2 x 8
Alternate DB Bench – 18 x 25kg, 20 x 25kg
Seated Weight Twists – 2 x 20 x 20kg

Can’t believe I did weights 1, did a lot yesterday but body was fine. Circuits were a bit harder today, wasn’t feeling great as I’d woken up from a nap just before. Abs were tough, second set of marching gets me every time.

13 Oct

Drills
Jumps, 8 (115cm jump jump)
Hills, 2 x 8
Gymnastics x 3, pullups 18,11,10, dips, handstands, rope climb
Swiss Ball kicks – 3 x 25s
Lunge Jumps – 2 x 12 x 5kg
SL Straight Leg DL – 2 x 10 x 20kg
Eccentric SL Ham Curls – 2 x 7 x 55lb
Bent Over Rows – 2 x 9 x 37.5kg
Plate Toss – 2 x 12 x 10kg

Liked the new drills, hip flexors were worked and run-outs felt great. Managed a PB in jumps 8 times, pleased. Hills were good too, need a more upright torso when doing falling starts. Gymnastics was tough as weights were after, Swiss Ball kicks were good. Weights were killer, 14 reps on SL hyper extension ruined my back.

14 Oct

Throws, 5
Drills
Circuits x 2, 85m
Hurdles, 3
Explosive Jumps – 2 x 6 x 4kg
Step Ups 30cm – 2 x 10 x 55kg
Explosive Push ups – 2 x 8
Alternate DB Bench – 2 x 10 x 27.5kg
Seated Weight Twists – 2 x 20 x 20kg

Abs 4 mins

Hip flexors didn’t like drills 2 days in a row, nor did they enjoy hurdles after the circuit. Weights were fine, abs difficult. Feel so fit already, can’t wait to run.

15 Oct

Drills
Hills, 2×8
Gymnastics x 3, 12 dips & pullups, 2 handstands
Swiss Ball kicks, 2 x 25s
Lunge Jumps – 2 x 10 x 6kg
SL Straight Leg DL – 2 x 8 x 25kg
Eccentric SL Ham Curls – 2 x 8 x 55lb
Bent Over Rows – 2 x 9 x 40kg
Plate Toss – 2 x 8 x 15kg
Abs 4 mins (planks)

More drills! Feel the benefit of them and with a rest over the weekend I can’t wait to see what shape I’m in next week. Eased off on gymnastics so I could do weights, hyper extension with less range of motion was miles better for my back, SL RDL with 25kg and rowed 40kg. Have done 5 days of weights so my body is overdue a rest.

17 Oct

Plyometrics
Hills, 3 x 30m
Tempo, 3 sets 4×100 (30s/3 min)
Abs 4 mins

Kept a good position in the hills, need a quick first few strides not lingering. Don’t overstride when getting the right position. Tempo was a breeze, hit 15.5s the whole time. Solid week.

GPP – Week 3

19 Oct

Jumps, 5
Hurdles, 3
Circuits, 2 (100m)
Drills
Abs 4 mins
DB Lunges – 2 x 10 x 20kg
Explosive Jumps – 2 x 6 x 4kg
Step Ups 30cm – 10 x 60kg, 10 x 65kg
Explosive Push ups – 2 x 8
Alternate DB Bench – 2 x 8 x 30kg
Seated Weight Twists – 2 x 20 x 20kg

Felt less fresh than I expected after resting. Seem to lag behind a bit in circuits. Weights were tough, no real desire to lift (big deal for me), set a few PB’s so can’t be too bad. Last week of these exercises.

20 Oct

Throws, 5
Hills, 2 x 8
Gymnastics x 3
Henks, 3 x 25s
Lunge Jumps – 10 x 6kg, 8 x 6kg
Eccentric SL Ham Curls – 2 x 8 x 60lb
Bent Over Rows – 2 x 10 x 40kg
Plate Toss – 2 x 9 x 15kg
Abs 4 mins (bridges)

Good hills. Gymnastics was ok, chest felt tight and a bit sore so didn’t push it. Same with weights.

21 Oct

Jumps, 5
Hurdles, 2
Drills
Circuits, 2 (100m)
Explosive Push ups – 2 x 8
Alternate DB Bench – 2 x 20 x 30kg
Seated Weight Twists – 2 x 20 x 20kg
DB Lunges – 2 x 20 x 20kg
Explosive Jumps – 2 x 6 x 4kg
Step Ups 30cm – 2 x 9 x 70kg
Abs 4 mins

Poor jumps, felt like I had a weight hooked to the back of me, struggled with 1 metre. Circuits were better, good riddance to bear crawls. Stronger in weights 1 than Monday, good set of abs work too.

22 Oct

Hills, 2 x 8
Throws, 5
Gymnastics, 2
Swiss Ball kicks, 2 x 25s
Lunge Jumps – 2 x 6 x 6kg
SL Straight Leg DL – 2 x 12 x 27.5kg
Eccentric SL Ham Curls – 2 x 9 x 60lb
Bent Over Rows – 2 x 9 x 42.5kg
Plate Toss – 2 x 10 x 15kg
Abs 4 mins (bridges)

Great feedback from Jonas TD about my position. Upright torso in falling start and piston action in first stride from previous runs. Feel each stride, go 95%, raise hips and get full extension each time, feels slower but more powerful, almost exaggerated striding. Tough gymnastics, 23 pullups in 2nd set. Good weights, last superset focussed on using glutes/hips and that saved my back.

24 Oct

Plyometrics
Hills 3 x 30m
Tempo, 4×100, 5×100, 4×100 (30s, 3 mins)
Abs 4 mins

Lifting hips in hills and taking the time on each stride. Could feel the extra power in my glutes, need to relax upper body and keep the arm swings. Tempo was fine, hitting 15.5 to 16 each time, keep head down, hips high and stepping over when I bring my foot through.

GPP – Week 4

26 Oct

Jumps, 5
Hurdles, 3
Tempo, 11, 222, 11
Circuits x 2
Explosive Push ups – 2 x 8
Alternate DB Bench – 20 x 32.5kg, 19 x 32.5kg
Seated Weight Twists – 2 x 20 x 20kg
DB Lunges – 2 x 20 x 22.5kg
Explosive Jumps – 2 x 5 x 5kg
Step Ups 30cm – 2 x 9 x 75kg
Abs 4 mins

Tempo was nothing, 4/10. Tough new circuits. Missed a rep on alternate bench but good apart from that.

27 Oct

Throws, 5
Drills
(Sled, Falling Run x2) 15m, 4 sets
Gymnastics, 3 sets
Swiss Ball kicks, 3 x 25s
Lunge Jumps – 2 x 6 x 6kg
SL Straight Leg DL – 2 x 11 x 30kg
Eccentric SL Ham Curls – 9 x 60lb, 6 x 60lb slow
Bent Over Rows – 2 x 11 x 42.5kg
Plate Toss – 2 x 10 x 15kg
Abs 4 mins (bridges)

Long session. Pushing with the legs in throws, feel better. Drills were hard to get right, worked my calves lots. Sleds were good, not rushing it and making sure I’m in a good driving position. Last set in spikes felt great. Gymnastics, kept it at sets of 10, double rope climb. Weights were great, fresh and lifting more. Abs to finish.

28 Oct

Jumps
Tempo, 15×3, 15, 30,30, 15, 15×3
Hurdles, 2
Circuits x 2
Explosive Push ups – 2 x 8
Alternate DB Bench – 20 x 35kg, 18 x 35kg
Seated Weight Twists – 2 x 20 x 20kg
DB Lunges – 2 x 20 x 22.5kg
Explosive Jumps – 2 x 6 x 4kg
Step Ups 30cm – 2 x 9 x 75kg
Abs 4 mins

Had DOMS in glutes, quads and hamstrings, jumped okay. Lunch hadn’t settled and I found tempo harder because of that. Had nothing left by circuits, put in a poor show. Weights were ok, really need a break though.

29 Oct

Throws, 5
Drills
Hills, 3 x 5 (1.5 min, 3 min)
Gymnastics x 2
Swiss Ball kicks – 2 x 25s
Lunge Jumps – 2 x 6 x 6kg
SL Straight Leg DL – 2 x 10 x 32.5kg
Eccentric SL Ham Curls – 7 x 60lb slow, 7 x 65lb slow
Bent Over Rows – 2 x 8 x 45kg, 2 x 10 x 30kg
Abs 4 mins (bridges)

Much more co-ordinated in the drills. Good hills, not rushing my strides. Weights were fine, next week will drop it down a bit to recover.

30 Oct

Bench Press – 8 x 67.5kg, 8 x 74.2kg, 8 x 81kg, 4 x 90kg

31 Oct

Plyometrics
Hills, 2 x 4 x 40m (2.5min/ 4min)
Tempo, 5×100, 4×100, 5×100 (30s/3 min)
Abs 4 mins

Hills were ok but I’m noticeably staying down longer than I would on the track. Tempo was fine, hit 15.5s.

SPP – Week 1

2 November 2009

Jumps, 5
Hurdles, 2
Tempo, 111, 22, 22, 111
Circuits x 2, (20s on, 10s off)
DB Lunges – 2 x 8 x 22.5kg
Explosive Jumps – 2 x 6 x 4kg
Step Ups 35cm – 2 x 10 x 55kg
Explosive Push ups – 2 x 8
Alternate DB Bench – 2 x 8 x 35kg
Seated Weight Twists – 2 x 20 x 20kg
Abs 4 mins

Pretty good jumps, the last set onto the mat were a bit sluggish. Tempo was fine, circuits were good. Eased off on the heavy sets in weights, the explosive ones weren’t great today, need to improve there. Stepping up onto a 35cm box now.

3 November

Throws, 5
2 x (Sled 15m, 2 x 15m runs)
2 x (Sled 20m, 2 x 20m runs)
Drills B
3 x 10 pullups and dips
Swiss Ball kicks, 2 x 25s
Bent Over Rows – 2 x 8 x 40kg
Plate Toss – 2 x 10 x 15kg
Lunge Jumps – 2 x 6 x 6kg
SL Straight Leg DL – 2 x 10 x 32.5kg
Eccentric SL Ham Curls – 8 x 65lb slow, 7 x 70lb slow
Bird Dog – 2 x 10
Abs 4 mins (bridges)

Stayed inside due to rain. Increased the runs in spikes as the sessions are pretty easy. Tight upper body from yesterday so light gymnastics. Easy again for weights.

4 November

Hurdles, 2
Tempo, 111, 212, 212, 111
Circuits, x 2
DB Lunges – 2 x 8 x 22.5kg
Explosive Jumps – 2 x 6 x 4kg
Bench Press – 2 x 8 x 76.5kg
Explosive Push ups – 2 x 8
Seated Weight Twists – 2 x 30 x 9kg

Happy with my fitness as the tempo is getting longer. Circuits are hard. Had to change the exercises after the first complex, did normal bench & explosive push ups, then deadlift & twists. No abs as worked them pretty hard in circuits.

5 November

Throws, 5
Drills B
Hills, 3 x 5 (1.5 min, 3 min)
Pullups, dips 2 x 10, handstands 2 x 30 sec
Bent Over Rows – 2 x 8 x 40kg
Plate Toss – 2 x 10 x 15kg
Lunge Jumps – 2 x 6 x 6kg
SL Straight Leg DL – 2 x 10 x 32.5kg
Eccentric SL Ham Curls – 2 x 7 x 70lb slow
Bird Dog – 2 x 14
Abs 4 mins

Felt great in warm up, got to activate the glute when I do the B drills to get balance, and shift my weight in the first exercise onto calves. Hills were good, pushing off by the last set. HS curl machine left my HS feeling a bit off, not a pull but a little tweak, should warm up at lower reps rather than jump in at max., we’re changing next week so should be fine. I think the easing up on the weights has made a difference to the rest of my workouts and I’ll have more energy to tackle SPP.

7 November

Plyometrics
Hills, 6 of diff. lengths
Tempo, 5×100, 5×100, 5×100 (30s, 3 min)
Track tempo, 3 x 100
Practice new weights
Abs 4 mins

Session was fine, new weights will be good.

[Fraser Young]

SPP – Week 2

8 Nov

Clean Pulls – 8 x 44.5kg, 2 x 8 x 53.5kg
Squats – 8 x 113kg, 8 x 117.5kg, 8 x 122kg
Bench Press – 8 x 72kg, 5 x 81kg, 3 x 85.5kg, 5 x 83.2kg

9 November

Drills B
Hurdles x 2
Tempo 111, 212, 212, 111
2 x Circuits
Pullups (12), Handstands x 2
Abs 4 min 30

Pretty good, feel like I’m getting fitter from these than regular tempo, circuits are good. Extra 30 secs of abs were noticeable.

10 November

10 x Supermans, 1 hop Supermans
Starts
Pressup starts, 5 x 10m
Block Starts, 5 x 20m
3 x (20m Sled, 2 x 25m 3pt)
60m EFE
Split Jerk – 5,4,5 x 37kg
Full Squat – 4 x 6 x 58.5kg
Plate Twist – 20 x 9kg, 20 x 11.2kg

Would’ve liked a bit further on my supermans but first attempt at them so ok. My right hamstring twinged (lower, outside of leg) as I brought my leg forward on the first press up start, but after that it was fine. I think I tried to go too fast too soon as I was racing, should massage them more often in case it happens again. Sleds were better, 3 points were great, really strong. Only did the explosive weights as I did squats and bench on Sunday. Had minor problems with split jerk but a wider grip fixed it. Long session.

11 November

Drills B
Pat & Paul Session:
Hurdles
Drills
Tempo 40,40,40, 40,40,60, 40,60,60, 60,60,60
Med ball throws, 10 sets of 10

Happier at that tempo pace, ours is quite intensive in comparison. Enjoyed new drills and hurdles, medball was tiring after all that. Would do an abbreviated version again.

12 November

10 x Supermans, 1 hop Supermans
Starts
Push up starts, 3 x 10, 3 x 15
4 x (4 x 60m) 20m IL, WB/4min
Swiss Ball kicks, 2 x 25s
Bench Press – 8 x 80kg, 6 x 85kg, 2 x 4 x 90kg

Trashed after yesterday, my legs felt like they were hungover and calves were solid. I took the starts easy as my hamstrings have been playing up a bit. Got out better as we progressed, 60m runs were great and I wasn’t fading by the end but my calves were quite sore to walk on between reps. Could only manage bench so everything else will get done tomorrow morning.

13 November

Squats – 12 x 113kg, 8 x 126.5kg, 2 x 6 x 126.5kg
Bird Dogs – 4 x 16 reps
Clean Pulls – 4 x 8 x 58.5kg
Split Jerk – 6 x 37kg, 8 x 37kg, 2 x 7 x 39.2kg

14 November

Plyometrics
Hills, 6 x 40m
Tempo, 300,200,100,200,300 (51, 32, 15, 32, 51)
Bench Press – 8 x 82.5kg, 6 x 87.5kg, 5 x 92.5kg, 4 x 97.5kg

Gym Friday morning, good hour of weights. Calves sore as I did a bit of massage on them with roller. Hills weren’t great, not much push off. Took tempo too easy, should have been a second quicker for each hundred. Happy with bench.

15 November

Pause Squat Jump – 3 x 5
Depth Jump – 3 x 5 x 22cm
Good Mornings – 3 x 12 x 28kg
Front Squat – 2 x 8 x 81kg, 8 x 85.5kg
Donkey Kicks – 3 x 16 x 2.5kg (ankle weight)
Abs (3 x 1 min bridges)

First time doing split jerks, depth jumps and good mornings. Want stronger hip extensors so glute and hamstrings will get the most focus. Happy with my bench, last winters 1RM was 100kg, though I am a few kgs heavier now.

[Fraser Young]

SPP – Week 3

16 November

Hurdles, 2
Drills B, 2
Tempo, 121, 212, 212, 121
Circuits x 2
Pullups 12, Handstands x 2
Abs 3.5 mins

Really good tempo, I don’t feel the 100s at all now so did the same volume in less runs. Circuits had a few abs in and did bridges and front squats yesterday so only did 3.5 mins abs to finish. Chest is sore at the joining bit from upper pec to front deltoid, I’ve been doing stretches to open my chest up a bit so maybe overdid them.

17 November

Jumps, 5
Starts
Blocks, 3×10, 3×20
3 x (20m sled, 2 x 30m 3 pt)
3 x FEF
Clean Pulls – 3 x 6 x 63kg
Split Jerk – 3 x 6 x 41.5kg

Jumped 110cm, Martin showed me how to jump with the pressure more on the front of your feet, will try that another time. Good blocks, driving is low and fluid. Sleds were fine, 30m 3pt was fast and felt great. First FEF caught me off-guard as 20m came so soon and it ended being a FEE run, the other 2 runs were better. Weights in the evening, clean pulls are comfortable at 63kg.

18 November

Hurdles
Drills
Tempo, 30,40,30-30,40,30-30,40,30-20,30,30
Circuits x 2
Abs 3 mins

Good session, couldn’t quite finish the last run as the recovery was quite short early on. Cruising in circuits now.

19 November

Throws, 10
Starts
Pressups, 3×10, 1x (15, 20,25,30m)
3 x 4 x 60m, 25m IL (WB/4 mins)
Henks, 2 x 25s
Bench Press – 8 x 85kg, 6 x 92.5kg, 4 x 95kg, 2 x 100kg

Much harder to complete the runs than the 4×4 last week, tried to get technique right at top speed. Sore deltoid/pec in bench.

20 November

Clean Pulls – 3 x 6 x 72kg
Squat – 12 x 117.5kg, 8 x 126.5kg, 6 x 135.5kg, 6 x 131kg faster up
Standing Plate Twist – 4 x 14 x 13.5kg
Bird dogs – 4 x 18

Not happy about left shoulder from Friday as I have bench tomorrow, gave split jerks a miss today.

21 November

Plyometrics
5 x 40m sled
300,200,100,200,300 (45, 28, 13, 28, 46)

Quads had big doms, sled was good as I stayed down to the line. Picked up the pace from last week in the tempo and I died at 180 on the final rep and dragged my legs home just shy of the target time.

22 November

Pause Squat Jump – 3 x 5
Depth Jump – 3 x 5 x 41cm
Good Mornings – 2 x 12 x 37kg, 12 x 41.5kg
Front Squat – 8 x 85.5kg, 8 x 90kg, 8 x 92.2kg
Donkey Kicks – 3 x 18 x 2.5kg

Depth jump RFD is improving, the first few were poor at the new height but I was getting good air by the end, I’m actually looking forward to the day I hit my head on the ceiling. Hamstrings are alright, slowed the donkey kicks down and really felt the last reps hitting my glutes. Almost toppled on front squat, seemed to give way when I tried to hold my breath. It’s working core more than quads right now but I need both so that’s fine.

[Fraser Young]

SPP – Week 4

23 November

Drills B
Hurdles
Tempo, 121, 21, 33, 212

Good tempo, less runs and less 100s.

24 November

Supermans, 8
Starts
Blocks, 8 x 15m
3 x EFE
3 x FEF
Swiss Ball kicks, 25s
Eccentric HS Curl Machine – 2 x 6 x 65lb per leg
Clean Pulls – 4 x 6 x 72kg
Split Jerk – 3 x 7 x 41.5kg

Got out well, maybe need more distance to practice transition but for initial clearance that was good. EFE’s were easy, FEF’s were ok but not amazing. HS curl to finish.

Much better split jerks, can go to 46kg for less reps.

25 November

Drills C
Tempo, 12213, 31221
Circuits x 2 (new)
2 x Pullups 12, handstands
Abs 5 mins

Didn’t know a few of the new exercises but had a guess anyway. Quick session and did stretching, foam roller and hot/cold showers so I’m fresh for blocks.

26 November

MB Throws, 8
Starts
Blocks, 3 x 10, 2 x 20m
3 x (3 x 60m) 30m IL
Swiss Ball kicks, 2 x 25s
Bench Press – 8 x 82.5kg, 6 x 87.5kg, 2 x 4 x 95kg
Split Jerk – 4 x 6 x 50kg

Hamstring twinged on the second set of Swiss Ball kicks, need to take it easy on those. Blocks were hit and miss, have a new position to rise into and that was messing up my rhythm. 60m runs were fine, still finding my feet at top speed and it’s not as controlled as I’d like, a little uncoordinated.

Easing back into bench, fascial release on tight anterior delt and felt fine in the reps I was working in. Was waiting around so did split jerk this eve instead of tomorrow morning.

27 November

Clean Pulls – 3 x 6 x 72kg
Squat – 10 x 126.5kg, 8 x 135.5kg, 6 x 140kg, 5 x 144.5kg
Standing Plate Twist – 3 x 16 x 13.5kg
Bird dogs – 3 x 20

Comfortable with clean pulls at that weight, good squats up until the lower rep range, trying to transition from being good in 8-12 reps to 5-8 range. Bird dogs were too easy, need a new exercise or to use resistance band with it.

28 November

Plyometrics
Hills, 6 x 40m
Tempo, 350,250,100,200,300
Bench Press – 8 x 82.5kg, 6 x 90kg, 2 x 4 x 100kg

Hit all but the last time in tempo, I think if I’d relaxed more in the 100 I would’ve made it. Managed 4x100kg bench, happy with that given my dodgy shoulder.

29 November

Pause Squat Jump – 3 x 5
Depth Jump – 3 x 5 x 41cm
Good Mornings – 12 x 46kg, 2 x 12 x 51kg
Front Squat – 8 x 87.7kg, 2 x 8 x 90kg
BB Glute Bridge – 10 x 63kg, 10 x 67.5kg, 10 x 76.5kg
Resistance Band ISO HS Hold – 4 x 15 secs per leg

Good mornings are not working for me, went back to my ISO holds and they feel better already. Put in glute bridge and felt stronger than a few weeks ago. Also happy to rep at 100kg bench, want to 1RM 120 this season but I don’t know how much it’ll feature in outdoor GPP. Recovery week this week, 60m race on Dec 12th

[Fraser Young]

SPP – Week 5

30 November

Drills C
Hurdles
Tempo, 12212, 21221
Circuits, 1 x 30
2 x pull-ups 15, handstands
Abs 3 mins

Good volume of tempo, circuits were fine and I feel fresh at the end

1 December

MB Throws, 8
Starts
Blocks, 4x10m
3 point, 2×20, 2x30m
2 x 30E30F
Clean Pulls – 3 x 6 x 72.5kg
ISO HS Hold – 3 x 15 secs
ISO Hip Flexor Hold – 3 x 15 secs

Happy with 20’s and 30’s, and felt like I had a better rhythm in the flying runs. Only did one explosive exercise in the gym.

2 December

Drills C
Tempo, 12212, 21221
Circuits, 1 x 30
2 x pull-ups 12, handstands
Single Leg RDL – 12 x 10kg, 2 x 12 x 28kg
Abs 3 mins

Push ups are hard. Had a little go at replacing the good mornings with SLRDL’s which worked well for me in Sept/Oct, will incorporate them in my weekend workout.

3 December

MB Throws, 8
Starts
Blocks, 2×10, 2×20
Falling starts, 2×20, 2×30
3 x (3x60m) 30m IL 3min/6min
Bench Press – 8 x 82.5kg, 6 x 90kg, 4 x 95kg

Hamstring was feeling pretty bad but not in a fragile way. It improved throughout the session and loosening my glute afterwards seemed to help a bit. Blocks were excellent, and I felt much better transitioning and holding speed in the 60’s.

4 December

Clean Pulls – 3 x 6 x 72kg
Squat – 10 x 122kg 3X1, 8 x 126.5kg 3X1, 6 x 131kg

Submax bench, cut the last set and took 5kg off the 4 rep. Not sure if 3X1’s the right lingo for squat but I went down at normal speed and as soon as I touched the box I went up as fast as I could. Was working near enough to max. that I didn’t even try 6 fast-ups with 131kg, did them normally and could’ve gone on to 9/10 reps total so feeling strong.

Cut a few other exercises as I had to do the session in the afternoon and I want to be relatively fresh for sat morning.

5 December

Plyometrics
Starts
3 x (20m sled, 30m 3 point)
2 x (2 x 60m) 30m IL, 3min/6min
350,250,150 (46, 28, 13)
Bench Press – 8 x 85kg, 6 x 90kg, 4 x 95kg
SLRDL – 3 x 12 x 32.5kg

Felt amazing in the 3 points, 60s were 95%. Tempo was perfect, headwind on the back straight so first time was slower but hit the others. All in all a great recovery week.

6 December

Pause Squat Jumps – 3 x 5
Depth Jumps – 3 x 5 x 41cm
Donkey Kicks – 3 x 20 x 2.5kg
Standing Plate Twist – 3 x 18 x 13.5kg
ISO Hip Flexor Hold – 3 x 15 secs

Kept the load down by taking out front squats, going to have an Epsom salts bath after my stretching. Race in 6 days!! I think Tuesday will be the last weights before then, will go without squats to give myself the best chance at a PB

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