Full Winter Sprint Program (Sept 2009)

[Fraser Young]

SPP – Week 6

7 December

Drills
Hurdles
Tempo, 12213, 31221
Circuits, 25
2 x pullups 12, handstands
Abs 4 mins

Didn’t feel great this morning, chopped a circuit and felt well enough at home to do abs.

8 December

MB Throws, 8
Starts
Blocks, 2×20, 2×30, 40, 60m
3 x 40E20F
Bench Press – 8 x 85kg, 6 x 90kg, 2 x 4 x 95kg
Clean Pulls – 2 x 6 x 75kg, 6 x 72.5kg

Both blocks to 30m were the better ones, my hips fell in the 40 and slightly in the 60 against Martin. Flying runs were alright, don’t want to overdo it so chopped one of them. Clean pulls were a bit much, dropped back from 75 to 72.5 and that made all the difference. I won’t go beyond BW in that.

9 December

Drills
Tempo, 12212, 21221
Circuit, 1 x 25
2 x pullups 15, handstands
Abs 5 mins

Started the session with a tight adductor, loosened glute and vastus medialis and barely noticed it during the session. Feel fine now.

10 December

1 hop throws x 5
Starts
Blocks, 2×10, 2×20
Falling 2×20, 2×30
2 x (4 x 60m) 35m IL off 4 mins/7 mins

Can’t believe how much better my blocks feel compared to previous years, it’s like an extra half metre in the first 10m. Falling runs were relaxed, and the 60’s were quite relaxed to 35, then 50 to 60m I worked on the hot coals cue.

12 December

Loughborough Race

Race 1 – 2nd, 7.44. First 30m wasn’t as smooth as I’d have liked, once I was up I was happy with my final 20m.

Race 2 – 3rd, 7.51. Really annoyed with the starter as I wasn’t settled at all and shouldn’t have gone into set as I was all over the place. Was behind from the start and felt with a good start I could’ve been up there near the winner’s time of 7.39.

Can’t complain too much because I finished two races and took 11 hundredths off my PB, but there is more to come.

Bench Press – 8 x 85kg, 6 x 90kg, 4 x 100kg, 1 x 110kg (PB?)

[Fraser Young]

SPP – Week 7

14 December

Drills C
Hurdles
Tempo, 12213, 31222
Circuits, 25
2 x Pullups 16, Handstands
Abs 4 mins

Felt quite fresh in tempo so did an extra 100 at the end. Hurdles were fine but hips were a little weak from the weekend.

15 December

Throws, 8
Starts
Blocks, 2×20, 3x30m
2 x 40E20F
2 x 60m (40m IL) 8 min
Clean Pulls – 3 x 6 x 72.5kg

Pretty shattered and malnourished today after waking up at 6.30am in London, so considering that it was a good session. Chopped a few blocks due to the race last Saturday, good clean pulls and good 60m runs.

16 December

Drills C
Tempo, 1221, 323, 1221
Circuits, 30
2 x Pullups 15, Handstands
Abs 4 min 30

Tiredness hit me on the second to last 200, had a bit longer before finishing the last two runs.

17 December

MB Throws, 5
Blocks, 2×10, 2x20m
3 point, 3 x 20m
Rolling 30m
2 x (4x60m) 35m IL, (4 min/9 min)
Bench Press – 8 x 85kg, 3 x 5 x 87.5kg
Clean Pulls – 3 x 6 x 72.5kg
SLRDL – 3 x 10 x 35kg
Back Squat – 8 x 128.5kg, 7 x 137.5kg, 3 x 146.5kg (tweaked knee), 9 x 122kg fast up
Plate Twists – 3 x 18 x 13.5kg
Ab Wheel – 3 x 12
ISO Hip Flexor Holds – 3 x 15 secs

Tweaked hamstring on the throws, will have to change them from now on. Blocks were pretty good overall, as was 3 point. Martin mentioned I was slowing at 35m so the second set I held a higher speed to the end. Think I did 3 then 4 runs, so one less. Short break before weights, pretty good squats and excellent SLRDL. Still not fully recovered from races.

18 December

Drills, 2 x 20m
DB Running Arms – 3 x 50 x 2kg

DOMS!!! Most DOMS I’ve woken up with in several months. I did normal tempo warm up then 10 drills with confirmation style runs at half way. Finished with myofascial stretching and running arms with 2kg weight, 3×100 reps.

19 December

MJ Extended, 20m
Starts
3 x (20m sled, 30m 3 point)
4 x 60m (35m IL) 4.5 mins
Clean Pulls – 3 x 6 x 72kg
ISO Hip Flexor Holds – 3 x 15 secs
Donkey Kicks – 3 x 20 x 2.5kg

Felt great this morning, guessing it was myofascial stuff. Excellent sled and 3 point runs. In the 60’s I wasn’t at top speed by 35m so I’m not quite doing max. speed work. Tensed abs and did hot coals for last 10m, felt good.

[Fraser Young]

SPP – Week 8

21 December

Throws, 8
Starts
Blocks, 10, 3×20, 4x30m
3 x 40E20F
3 x 60m (8 mins)
Pause Squat Jump – 2 x 5
Depth Jump – 2 x 5 x 41cm

Didn’t feel sharp out the blocks, it was like keeping things ticking over and not improving on previous weeks. The fast 20s were better, and the last 2 60’s were my best runs of the day. I had relaxed shoulders and didn’t rush the acceleration, came up at ~40m, tensed abs and used hot coals cue to complete some good runs.

22 December

Drills D
Tempo – 1*2#2#1#, 3*2*3*, 1#2#2#1* (*50 jumps, #50 contact mid knees)
Circuits, 2 x 20
3 x hard pull-ups 8, handstands
Abs 4 mins (bridges)

Not able to use any track and staying away from running machine and exercise bike, calves felt it in the jumps and hips were worked in the longer mid knee runs. Good circuits, pull-ups worked my triceps and back more, abs to finish.

24 December

3 point, 2×10, 4×20, 3x30m
2 x (3x60m) 4.5 min/10 min
SL Lunges (sub. for squats) – 16 x 27.2kg, 2 x 20 x 27.2kg
Jump Squat (sub. for clean pulls) – 3 x 6 x 54.5kg
Push Ups (sub. for bench) – 8 x 54.5kg, 2 x 7 x 54.5kg
Plate Twist – 3 x 20 x 13.5kg
ISO HF Holds – 3 x 15 secs

Acceleration was better after the first few runs, I relaxed my shoulders, raised my hips and started in first gear. Very pleased with my 60s, everything came together although I could feel a lack of range in my hips and maybe took shorter strides than I would’ve ideally wanted to.

Got very few free weights at home, so 54.5kg is in fact my sister (who would like to add that she was wearing shoes and had just eaten a big meal so is normally 53kg) fireman’s lifted as a weight. The push ups were hard as anything, more on keeping core stable but still a lot on the arms. Oh and the lunge says 27kg because I normally work with a DB in each hand so keeping some sense of consistency in my log.

25 December

Drills

Not amazing, was on footpath at home and was downhill for half and uphill the other half.

26 December

Warmup runs
2 x easy 25m uphill hops each leg
3 x 25m uphill hops (6.90, 7.00, 7.02 & 6.97, 7.07, 7.32-slip)
Tempo, 300, 200, 120
Cosgrove evil 8 – 25.7kg

Not happy with tempo as the track is being dug up so I used the footpath around it, did 45, 32 and 16 seconds of running. Evil 8 was quite easy. Pleased with the hopping as it was a struggle and I was hopping for a similar time to my 60m races.

[Fraser Young]

Pre-Comp – Week 1

28 December

Tempo, 5×100, 4×100, 4×100 (45sec/3min)
Circuits, 2 x 20
3 x hard pull-ups 9, handstands
Abs 4 mins

Hard session, tempo was killer but was fitter during the circuits.

29 December

Warmup 1
3 point, 2×10, 2×20, 2×30, 2x40m
2 x 40E20F
3 x 70m (10 min)
——
Bench Press – 8 x 79.6kg, 8 x 87.1kg, 3 x 97.1kg
SLRDL – 3 x 10 x 36.8kg
Clean Pulls – 3 x 6 x 72.1kg
Plate Twists – 3 x 16 x 15kg
Bent Over Rows – 3 x 10 x 36.8kg

Break between sprints and weights. Despite the rain I was very happy with my starts. The second 20F was better as I tensed abs but maybe leaned back too much. 70m was a much better distance, as I have longer to practice top speed. Ran an 8.32 from first movement and the two previous runs were similar in speed. Got to a gym and did SLRDL which I’ve missed, and the other exercises, pretty much a normal speed day, great to do that away from Loughborough.

31 December

3 point, 2×10, 2×15, 2×20, 2x30m
2 x 60,70,80 (5 mins/10 mins)

Really happy with that session, quads were starting to hurt from Tuesday’s acceleration, top speed was comfortable to maintain.

1 January 2010

Drills
300,200,100,200,300

Nipped down very quickly and did drills then the Saturday session. 45, 29, 14, 28, 48. It was a bit wet so acceleration wasn’t the best in trainers, breezed the first run but eased off in the first 100 of the final run and never made it up.

[Fraser Young]

Pre-Comp – Week 2

4 January

Tempo, 4×100, 4×100
Circuits, 1 x 20
4 x 100
3 x hard pullups 15, handstands
2 x 100
Abs 4 mins

All runs between 15 and 16 seconds, circuit was pretty easy as were the pullups, couldn’t come back to tempo after pullups and called it a day at 1400m. Haven’t done abs in a while and struggled.

5 January

Throws, 5×5
Starts
Blocks, 2×10, 2×20, 4×30
3 x 40E30F
Clean Pulls – 3 x 6 x 72kg
Ab Circuit (Fuzz Ahmed – HJ Coach)

Not that sharp today, was taking too many strides but shouldn’t have been counting them. Flying runs were the same, not getting much spring. It’s the first session back so not surprised, will be better Thursday. Nat showed me an ab workout from a high jump coach, finished it (only just) in 23 mins with stretches and it felt considerably better than a simple 4 mins solid. I expect to feel it tomorrow.

6 January

Drills, 2 x 25m
Tempo, 3 x 5 x 100m (30s/3.5 min)
Circuit, 1 x 20

Did Friday’s drills and they were great, kept that technique quite well in the 100’s and cruised 15 secs.

7 January

Supermans, 2 x 8
Blocks, 2×10, 2×20, 1×50
2 x (3 x 60) 4.5 mins/8 mins
Ab Circuit (Fuzz Ahmed)

Once I got the cue to act like I’m racing someone fast then my starts were improved, have been lacking in the first 10-15m for a while so good to have something to focus on for that. Longer runs were relaxed and although nothing special I hope to be in good form by the weekend. Abs were just as hard but I like that it pushes me and you get breaks.

9 January

Loughborough 60m Race

Race 1 – 7.47. Reacted well, then lingered on the first/second stride and lost any advantage I had. The rest was as good as I could’ve hoped, was aggressive so didn’t remember much of it.

Race 2 – 7.43 (PB). Got out strongly after we were called back for a false start. Was overly aggressive in my transition and paid for it when my hamstring wobbled and I had to ease off and run in 98%. Saw the video Tom took and I jolted to upright at around 35m and leaned back too much to the finish. Iced it once but it’s pretty much nothing and I’m happy to run on it next week.

10 January

Clean Pulls – 3 x 6 x 72kg
RDL – 3 x 10 x 108.5kg
Deadlift – 3 x 5 x 108.5kg
Donkey Kicks – 3 x 20 x 2.5kg

Think I accidentally chose 4 exercises that hit glutes, whatever it is I could barely sit down afterwards. RDL’s were good, can feel it working the same as the single leg version which I wasn’t able to replicate last year. Not done much deadlift before, only a dozen sessions with my coach working on form using 60kg, left the same weight on from RDL’s to start me off light.

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