Full Winter Sprint Program (Sept 2009)

[Fraser Young]

Comp – Week 1

12 January

Jumps, 5
Throws, 5
Starts
Blocks, 2×10, 2×20
3 point 2 x 30
3 x 40E30F
2 x 60m (10 min)
Ab Circuit (Fuzz Ahmed)
Bench Press (been a while) – 8 x 76.5kg, 2 x 7 x 76.5kg
ISO HS Hold – 3 x 15 secs

Good to get back to jumps, felt springy at 105cm. Hamstring was felt in the upward med ball throws. Good blocks, taking 8 steps to the line seems excessive so worked on getting more extension per stride by pushing forward with hips, made a difference. Flying runs were normal, again my HS was creeping into the back of my mind, and was all but gone for the 60s. Abs to finish and will now rest leg from speed until Friday eve in a hope to shake any weakness in it.

13 January

Drills D x 2
Tempo, 3 x 4 x 100, 30s/3.5 min
Circuits, 1×30, 1×10
2 x (Hard pullups 12, dips 20, handstand)

Massage stick last night so felt quite fresh. Right calf was tightening towards the end of tempo. Circuits are hard at 30, as I’m not peak fitness I did 10 reps, could’ve done 15-20 looking back. Glad to be putting dips in, I have to stop neglecting my upper body.

14 January

RDL – 3 x 12 x 108.5kg
Deadlift – 3 x 5 x 122kg
Narrow Grip Press ups – 2 x 33

Miles better than the previous deadlifts. Can feel the improvement in my lower back, glutes, thighs when I’m training.

15 January

Jumps, 5
Blocks 2×10, 2×20
3 point, 2 x 30m
300 (3 min) 200 (3 min) 150

Left hamstring felt completely different to the right one, was wrecked from weights and had to stretch quite a bit to feel ready to use it. Jumped fine, blocks were great but held back a touch on the last stride. Think it’s a bit tender from RDL’s and shouldn’t push it. Hard tempo in 47, 29, 21, should’ve been faster on the first run but couldn’t see the stopwatch to judge it.

16 January

Clean Pulls – 3 x 7 x 72kg
Front Squat – 10 x 81kg, 10 x 85.5kg, 9 x 90kg
Bench Press – 2 x 7 x 81kg, 6 x 81kg
ISO HF Hold – 3 x 15 secs

Surprised myself with front squat, have been working on core so picked up where i left off 6 weeks ago. Bench was a little better, still missed a rep and almost didn’t even make 6 on the last

17 January

Drills D, x 2
Tempo, 12213, 31221
Circuits, 2 x 25
2 x (hard pullups 15, dips 25, handstands)

[Fraser Young]

Comp – Week 2

18 January

Drills

No problems, feel springy afterwards.

19 January

Throws, 5
Jumps, 5
Starts
Blocks, 2×20, 2×30
Falling, 2 x 30
2 x 40E30F
3 x 60m (10 mins)
Clean Pulls – 3 x 7 x 72kg
Bench Press – 2 x 7 x 83kg, 6 x 83kg

Had to jump on 110cm, got on each time but wobbled off for a few. Blocks were great, thinking about driving forward and eating up the ground. Excellent 3 x 60m, hot coals is becoming my normal running style and I don’t have to think too much about turning it on at 40m. Did half of Ab circuit as I forgot.

20 January

Drills D, x 2
Hurdles
Tempo, 12212, 21221
Circuits, 1 x 20
2 x (hard pullups 16, dips 30, handstands)

Mish-mash of hurdles, good drills. Tempo was fine, as was the circuit. Gave my all in the gymnastics and just about managed to match my numbers in the second set.

21 January

Jumps, 5
Throws, 5
Starts
Falling 2×20, 2×30
2 x (3 x 60m) 5 mins/10 mins
RDL – 2 x 12 x 108.5kg
Deadlift – 5 x 128.5kg, 5 x 130.7kg, 5 x 128.5kg
Push Ups – 2 x 37
ISO HF Hold – 3 x 15 secs

Jumping 110cm, better jump-jumps. Good accelerations. 40m IL for 60’s was a bit of a shambles, slowed too much at the cones and cruised top speed, but had 2 flat out 60’s and those felt fantastic as I had relaxed but working shoulders and high hips. Had time to do weights after, destroyed my legs in deadlift but as my back is fine I’m happy with the technique.

22 January

Tempo, 12212, 21221
Repeat Box Jumps, 2 x 10 x 75cm
Lunge walk x 30 steps

Deltoids were feeling it from this week so cut out upper body stuff. This left tempo and a makeshift circuit, keeping it easy as it’s an extra session this week. Vitamin D3 supplement started.

24 January

AM Session

Jumps, 5
Supermans, 5
Starts
Blocks, 4 x 30m
4 x 60m (40m IL) 5 mins
200 (2 mins) 150

Again my hamstring tweaked as it always does when I tried too hard on the first jump, just need a more thorough warm-up as it’s not hampering my session. Blocks were good overall, jerky acceleration one time but the last one was pretty good and relaxed my way to 30. Ran a 3.19 through gates, which is cool because that’s my old PB and I wasn’t in top shape. Tempo in 28 and a speedy 18.

PM Session

Clean Pulls – 3 x 7 x 72kg
ISO HS Hold – 3 x 15 secs
Front Squat – 8 x 87.5kg, 8 x 92kg, 8 x 94.2kg
Bench Press – 2 x 6 x 85.5kg, 7 x 78.5kg fast
Standing Plate Twist – 3 x 18 x 13.5kg

Good front squats, I find it harder to hold than to rep but it’s pretty close, so as long as I’m in position quickly it works my quads. Anticipated my bad 3rd set of bench and took the weight down and went explosive. Glad to complete this so well as training this morning took a lot out of me. Next race in 6 days time!

[Fraser Young]

Comp – Week 3

25 January

Drills

Lower abs hurt from yesterday as do my biceps. Managed okay.

26 January

Jumps, 5
Throws, 5
Starts
Blocks 2×20, 2×30, 40m
2 x 40E30F
2 x 70m (40m IL)
Ab Circuit (Fuzz Ahmed, minus pelvic floor exercise)

Still got sore lower abs, and hips were bad to start but disappeared in warm-up. Good jumps. Struggled with 20m runs and had to go 95%, once I got around 25m the abs stopped hurting and I could run properly. Flying runs weren’t great, didn’t carry enough speed into them so did a falling start for the last two and that felt miles better. Did most of the abs but not the ones that kill as that’s asking for DOMS.

27 January

Drills D
Tempo, 12212, 21221
Circuit, 1 x 20
2 x Hard Pullups 18, Dips (32, 28), Handstands

Lower abs still hurting, the jumping part of circuits was particularly noticeable. Upper body was recovered so blasted the gymnastics. Slight ankle sprain and weird ache around right vastus muscle, a night’s sleep will sort me out.

28 January

Jumps, 4
Throws, 4
Starts
Falling runs, 2×20, 3×30
4 x 60m relaxed

Forgot about my abs after the 20’s. First 60 wasn’t good enough and Martin spotted that right away and encouraged me to up my game, which I felt I did, especially in the last two 60s, running through the line and keeping everything untensed. I feel pretty good knowing that I’m not at my best today and can produce a 60m like that.

30 January

Race 1 – 7.45. False start and we were made to get in blocks the second we got back. Happy with the first 30, maybe would’ve liked a touch more, but I had no top speed and couldn’t pull away from anyone.

Race 2 – 7.47. False start from me and the guy next to me, then a 2nd false start from another guy. 3rd time I got out pretty well, came up a bit soon and as I was right in the mix I tensed up and tried to out muscle them to the line.

Didn’t feel incredible today, had some adductor niggles warming up for the 2nd race, and had 45 mins between my 50m run and race 1, so not ideal. Given the circumstances the times are okay, shame that if things went right I’d be looking at another PB.

Deadlift – 5 x 128.5kg, 2 x 5 x 133kg
Bench Press – 8 x 78.5kg, 2 x 6 x 85.2kg

31 January

X, Y, Z Drills
Tempo, 3 x 4 x 100m (30 secs/3.5 mins)
Jumps, 2 x 10 x 80cm
Lunges, 40
2 x (hard pullups 15, dips 20 x 5kg, handstands)
rotator cuff, 2 sets 5kg

Gentle tempo as raced yesterday. Jumps were stepped up a bit, as were lunges. Tried weighted dips with 5kg between my feet, was a bit awkward so need to find the proper harness in future. Shoulder feels renewed after rotator cuff work.

[Fraser Young]

Comp – Week 4

1 February

Drills
Myofascial Stretches

Lower abs hurt from deadlift, not front squats. They were better than last week, and the drills were done pretty quickly. Had time for lower body myofascial stretches, they sorted me out and I look forward to speed.

2 February

Jumps, 5
Throws, 5
Starts
Blocks, 20, 30, 40, 50
4 x 70m (12 mins)
Swiss Ball kicks, 2 x 20 secs
Ab Circuit (Fuzz Ahmed)
Bench Press – 8 x 78.5kg, 2 x 6 x 85.2kg

Excellent session. Jumped 110cm, jump-jumps at 115cm but didn’t land it. Abs hurt again for 20,30m but the other blocks were spot on. The longer runs were great, don’t need much in the way of cues now at top speed. Finished with solid amount of Swiss Ball kicks, and abs at home.

3 February

Drills D x 2
Hurdles
Tempo, 5 x100, 2 x 4 x 100 (30 secs/4 mins)
Circuits, 2 x 20

First set of tempo took it out of me, didn’t intend to do any more than maybe 5,4,5. Changed a few exercises in circuits and it feels great.

4 February

Jumps, 5
Throws, 5
Starts
Blocks, 20, 2 x 30
5 x 70m (10 mins)
DB Arm Swings – 3 x 40 x 2.5kg per hand
Explosive Press Ups – 3 x 8
Stiff Legged Deadlift – 2 x 12 x 113kg
Deadlift – 3 x 4 x 122kg fast

Jumps were fine, as were throws. Blocks were very good, I felt amazing. Carried that through to the 70’s, one of the best speed sessions I’ve had recently. Could be down to Swiss ball kicks or new psoas exercise.

6 February

30m Hops x 3

At home and felt like shit so did this rather than nothing at all.

[Fraser Young]

Comp – Week 5

8 February

Drills
Myofascial Upper & Lower

Still getting over my cold so didn’t love coming in to do drills. Got through it and did both sets of myofascial to give me the best chance of being ache free, illness free and ready to go for speed tomorrow.

9 February

Jumps, 5
Starts
Blocks, 3×30, 2x40m
60, 70, 80, 90m (10-12 mins)
Henks, 2 x 20 secs
Bench Press
Ab Circuit (Fuzz Ahmed)

Good jumps again, standing one is better than the running one, need to work on a bigger jump in and more force through the floor. Blocks were alright, not at my best with illness still going on. The longer runs were good, really relaxed for the 90m and didn’t fight to the line, that was the best one. Same bench as last week.

10 February

Drills D x 2
Tempo, 3 x 4 x 100 (30 secs/3.5 mins)
Circuits, 2 x 20
2 x (Pullups 12, Dips 20, Handstands)
Rotator Cuff, 2 sets 5kg

Okay session, indoor tempo in trainers to save my calves. Circuits were hurting lower abs. Gymnastics to signs of fatigue rather than to failure.

11 February

Jumps, 3 x 5
Starts
Falling 3 x 20, 3 x 30
4 x 70m (12 mins)
DB Arm Swings – 3 x 40 x 2.5kg per hand
Explosive Press Ups – 3 x 8
Stiff Legged Deadlift – 2 x 12 x 113kg
Deadlift – 3 x 4 x 122kg fast

Colin gave me feedback on my jumps and explained how to use my arms more, which not only took the burden off my legs but I was comfortably landing all of them. Falling runs were good, maybe a bit tense. Same with 70’s, 2 of the 4 were great and I was able to relax and run my best. Had time for weights, same as last week but upped the psoas holds.

12 February

Tempo, 12212, 21221
Lunges, 3kg x 30, 2kg x 30

My speed is coming. Hip flexors were pretty tired and lower abs have a lingering aching. Tempo outside, quite tiring but the weights on Thurs probably had some part to play. Lunges killed me, I collapsed at 29 with 3kg but scrambled one more. 2kg was better and still really felt it. Rest day tomorrow and then we’ll see what all this extra work does when I’m fresh

14 February

Trek, 2 x 20
Starts
Falling 20, 30
Blocks, 2 x 20, 2 x 30
3 x 60m relaxed (6 mins)
300 (3 mins) 200 (3 mins) 150
Henks, 2 x 20 secs
Clean Pulls – 3 x 7 x 72kg
Back Squat (41cm box) – 3 x 8 x 108.5kg
Bench Press – 3 x 8 x 78.5kg fast

Mega session. Trek was good. Blocks were good to 30, used Chambers track cue of running downhill and that got me away. 60’s were from 3 point but relaxed. Hard tempo in 45, 28, 20, not that tiring. Tried lower squats at home, could feel it working glutes and hams like mad. Abs had a little bit of DOMS beforehand so that led to the switch from front squats.

Have a 60m race on Wednesday, it’s my first run on a fast indoor track so that alone is worth a few hundredths. If everything comes together it should be a decent time.

[Author]

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