Full Winter Sprint Program (Sept 2010)

[Fraser Young]

I found my old training log from the season I ran my 100m (11.70 + 1.7) and 200m (23.84 + 1.3) personal bests.

Copying it in now including all comments, mainly for my own personal reference but also possibly of interest to others looking at sprint programming.

I was 23 years old and writing this as a 39 year old I appreciate that this volume of training only really suits people in their 20’s!

W/C 6th September 2010

11 September

DB Rows – 3 x 9 x 23.5kg
Alt DB Bench Press – 2 x 9 x 33.5kg
Bent Over DB Flyes – 2 x 12 x 5kg
Seated Twists – 3 x 30 x 20kg

W/C 13th September

13 September

A1 DB Weighted Lunges – 3 x 20 x 21kg
A2 DB Explosive Jumps – 3 x 10 x 5kg
Eccentric SL Ham Curls – 2 x 8 x 22.5kg
Wall Sit/Ski Squat – 7 in 116 secs, 40kg

Basketball warm-up again. My left adductor was hurting and I’ve had problems with it in the past but rest doesn’t help it, so what worked in the past is to leave it alone and massage IT band and quads.

14 September

A1 Proper DB Rows – 3 x 10 x 23.5kg
A2 Plate Toss – 3 x 10 x 15kg
B1 Alt DB Bench Press – 1 x 18 x 33.5kg, 1 x 16 x 33.5kg
B2 Explosive Pushups – 2 x 8
BB Curls – 2 x 10 x 37.5kg
Ab Circuit – 190 reps

15 September

Deadlift – 1 x 9 x 103.5kg, 3 x 8 x 108.5kg
A1 SLRDL – 2 x 10 x 43.5kg
Bird Dogs – 2 x 20

16 September

A1 DB Rows – 2 x 8 x 26kg
A2 Plate Toss – 2 x 10 x 15kg
DB Bent Over Flyes – 2 x 12 x 5kg
Lateral Raises – 3 x 15 x 5kg
Weighted Pullups – 2 x 10 x 5kg
Pullups – 6 x 10
Seated Twists – 3 x 30 x 20kg

18 September

Squats – 1 x 8 x 115kg, 1 x 8 x 122.5kg, 2 x 8 x 125kg
Eccentric SL Ham Curls – 2 x 8 x 23.75kg

Got stronger than last year in nearly all the exercises and feel like there are still a few weeks worth of quick gains to be had.

[Fraser Young]

Break In Training

19 September

Hurdle Mobility
Drills (A skip, Run A, B skip, Run B, SL Bound)
12 x 100m JB/WB
Gas, Pain reps
Waterloo, Agony reps

Felt like I hadn’t lost much co-ordination or technique as my tempo runs were only a little rusty, sore abs from the circuits though.

Note: Gas and Waterloo are circuits our coach learned from Dan Pfaff, and he modified it so that not all exercises are the same reps, and so the difficulty was set at levels like “Easy”, “Normal”, “Pain”, Agony” which is what my journal references here.

20 September

A1 Proper DB Rows – 2 x 8 x 26kg
A2 Plate Toss – 2 x 10 x 15kg
B1 Alt DB Bench Press – 1 x 20 x 33.5kg, 1 x 18 x 33.5kg
B2 Explosive Pushups – 2 x 8
BB Curls – 2 x 10 x 37.5kg
Pullups – 12,8,8,3,3,6

No issues, felt quite refreshed.

21 September

MB Throws, 10
Drills E
Hill runs, 2 x 4 x 40m (3.5 mins, 5 mins)
A1 DB Weighted Lunges – 3 x 20 x 23.5kg
A2 DB Explosive Jumps – 3 x 10 x 5kg
Eccentric SL Ham Curls – 2 x 8 x 23.75kg
Wall Sit/Ski Squat – 8 in 120 secs, 40kg

Didn’t focus on a single cue during the hill runs so there wasn’t much consistency, but once I made sure my head was down so I couldn’t see much in front of me that got me in the position to work my quads. Weights were pretty killer, really feeling the session now.

22 September

Drills (Walk A, A Skip, Run A)
Tempo 3 x 4 x 100m (30 secs/2.5mins)
GS 1 x 2
GS 2 x 2
A1 DB Rows – 2 x 9 x 26kg
A2 Plate Toss – 2 x 10 x 15kg
B1 DB Bench – 1 x 20 x 33.5kg, 1 x 18 x 33.5kg
B2 Explosive Pushups – 2 x 8
Bent Over Flyes – 2 x 12 x 5kg
Seated Twists – 3 x 14 x 25kg

Quite difficult tempo, couldn’t hit the times due to the wind but made the last run. Circuits were difficult, legs gave in a few times in squat thrusts but pleased to complete all four.

Note: I don’t remember what “GS” is

23 September

MB Throws, 8
Jumps, 8
Drills E
Sleds, 2 x 6 x 15m (4 mins/6 mins)
Dips – 20,20,15
Pullups – 15,10,9
Deadlift – 4 x 8 x 108.5kg
A1 SLRDL – 2 x 10 x 45kg
A2 Bird Dogs – 2 x 20
Ab Circuit, 4 mins

Didn’t have much trouble with the session today, felt in a good position for the majority of sled runs. Gymnastics was done with around one minute rest to work on endurance.

25 September

Hurdle Jumps – 4 x 8 x 76/84cm
Jumps for Height – 3 x 6
Jump into Lunge – 3 x 6 per leg
Shock Jump – 3 x 5 x 85cm
Pullups – 12,8,6,6,5,3
Squats – 1 x 8 x 118kg, 1 x 8 x 126kg, 1 x 7 x 130kg FAILED 8th rep, 1 x 8 x 120kg
Eccentric SL Ham Curls – 2 x 8 x 23.75kg
Side bridge – 1 min per side
Front bridge – 1 min

Yeh…I failed a squat rep. Not done that in over three years. Took a few deep breaths before the last rep, descended too slowly and the second I reached the box my legs went to jelly and I couldn’t move an inch. No cage or anything so had to shout my housemate down to help me rack it. Must’ve sat there a good 45 seconds, so took a slightly longer rest then continued the workout.

[Fraser Young]

GPP – Week 1

26 September

Drills
Tempo, 8 x 200m (2 mins)

Pretty tiring, didn’t hit the first time at all but ran a series around 32 seconds for the rest of them.

27 September

A1 Proper DB Rows – 2 x 10 x 26kg
A2 Plate Toss – 2 x 10 x 15kg
B1 Alt DB Bench Press – 1 x 20 x 33.5kg, 1 x 18 x 33.5kg
B2 Explosive Pushups – 2 x 8
BB Curls – 2 x 10 x 37.5kg

28 September

MB Throws, 8
Drills E
Hills, 3 x 3 x 40m (3.5 mins, 5.5 mins)
A1 DB Weighted Lunges – 1 x 20 x 26kg, 2 x 18 x 26kg
DB Explosive Jumps – 3 x 10 x 5kg
Eccentric SL Ham Curls – 2 x 9 x 23.75kg
Wall Sit/Ski Squat – 6 in 120 secs, 40kg

Worked a lot harder in the hills today, got a better position and was tired at the top. Lunges were overly heavy and restricted my range at first.

29 September

Hurdle Mobility
Drills A
3 x 4 x 100m (30 secs/2.5 mins)
Nekka x 2
Bataan x 2
A1 DB Rows – 2 x 10 x 26kg
A2 Plate Toss – 2 x 10 x 15kg
B1 DB Bench – 2 x 20 x 33.5kg
B2 Explosive Pushups – 2 x 8
Bent Over Flyes – 2 x 12 x 5kg

Good session, felt fitter. Finally got my 2 x 20 on the DB bench, pretty much couldn’t have lifted an ounce more.

30 September

MB Throws – 6
Jumps – 6
Sleds – 2 x 6 x 17.5m
Pullups – 10,9,8,7,6,5,4,3,2,1
Dips – 20
Deadlift – 3 x 6 x 114.5kg
SLRDL – 2 x 10 x 51kg
Bird Dogs – 2 x 20

Pleased with the technique in sleds, felt it more than last week. Good pull ups, 15 secs between each set. Deadlift wasn’t great, back was trying to round so had to work hard.

2 October

Hurdle Jumps – 4 x 8 x 84cm
Jumps for Height – 3 x 6
Jump into Lunge – 3 x 6 per leg
Shock Jump – 3 x 5 x 85cm
Back Squat – 3 x 8 x 125kg
Eccentric SL Ham Curls – 2 x 8 x 25kg
Side Bridge – 1 min
Front Bridge -2 mins

Solid session, no issues.

[Fraser Young]

GPP – Week 2

3 October

Drills
Tempo 8 x 200m (2 mins)

Was slightly faster than last week, around 31 to 31.5 seconds and finished on 30.1.

4 October

A1 DB Rows – 2 x 10 x 26kg
A2 Plate Toss – 2 x 10 x 15kg
B1 Alternate DB Bench – 2 x 14 x 36kg
B2 Explosive Pushups – 2 x 8
BB Curls – 2 x 10 x 42.5kg
Ab Circuit, 4.5 mins

Intentionally upped the dumbbell bench then accidentally upped the curls, thought I’d got weaker so cranked out all ten reps, would’ve done 8 or 9 if I knew it was heavier. Good ab circuit, not that tired by the end.

5 October

MB Throws – 6
Drills E
Hills – 2 x 5 x 40m (4 mins/6 mins)
A1 DB Weighted Lunges – 3 x 20 x 26kg
A2 Hang Power Cleans – 3 x 6 x 68.5kg
Eccentric SL Ham Curls – 2 x 8 x 25kg
Wall Sit/Ski Squat – 6 in 120 secs, 40kg

Good hills, little slippery but kept head down and drove through the cone. Added hang cleans to weights, felt powerful.

6 October

Drills A
Tempo – 3 x 4 x 100m (30 sec/2.5 mins)
Nekka x 2
A1 DB Running Arms – 2 x 50 x 1.25kg, 1 x 50 x 2.5kg
A2 Plate Toss – 3 x 10 x 15kg
B1 DB Bench – 2 x 14 x 36kg
B2 Explosive Pushups – 2 x 8
Bent Over Flyes – 2 x 12 x 5kg
Bench Press Sit Ups – 3 x 8 x 20kg

Still taxed in tempo, strong wind didn’t help.

7 October

MB Throws – 5
Jumps 5
Drills E
Sleds – 3 x 4 x 20m (4 mins/6 mins)
Deadlift – 1 x 6 x 116.5kg, 1 x 6 x 121.5kg, 1 x 6 x 124kg
A1 SLRDL – 2 x 8 x 55.5kg
A2 Bird Dogs – 2 x 20
Bench Press Sit Ups – 2 x 8 x 25kg, 1 x 8 x 27.5kg

Sleds weren’t too difficult, got technique right for the most part. Pleased with my deadlift, think the lack of pull ups meant my back was strong enough to make it through weights untroubled.

9 October

Hurdle Jumps – 4 x 8 x 84cm
Jump into Lunge – 3 x 6 per leg
2 Footed Line Hops – 3 x 20
Shock Jump – 3 x 5 x 85cm
Back Squat – 1 x 8 x 125kg, 2 x 8 x 130kg
Eccentric SL Ham Curls – 2 x 8 x 25kg
Side Bridge – 1 min
Front Bridge – 2 mins

Good plyometrics, little shaky with one leg either side of the hurdle but recovered and finished it all. Squat PB but felt an extra few kg’s were within me.

[Fraser Young]

GPP – Week 3

10 October

Drills A
Tempo, 8 x 200m (2 mins)

Tried to go faster again and worked out the average to be 30.5 so please with consistency. Really gave my all in the last rep and ended on a 29.1.

11 October

A1 DB Running Arms – 3 x 50 x 2.5kg
A2 Plate Toss – 3 x 10 x 15kg
B1 DB Bench – 2 x 12 x 36kg
B2 Explosive Pushups – 2 x 8
BB Curls – 2 x 10 x 40kg
Ab Circuit
Pillar, Agony reps

Starting an easy week, weights were fine and abs were pretty tough.

12 October

MB Throws – 5
Drills E
Hills – 2 x 4 x 40m (4 mins/7 mins)
A1 DB Weighted Lunges – 2 x 20 x 26kg
A2 Hang Power Cleans – 2 x 5 x 73kg
Eccentric SL Ham Curls – 2 x 8 x 25kg
Bench Press Sit Ups – 3 x 12 x 30kg
Side Bends – 3 x 12 x 20kg

Pretty sore upper back, didn’t know whether it was the lack of a crunch in my bench press sit ups or the pullups I did the other day, but I had to massage it a lot to make sure I didn’t tweak anything. Got a headache again in weights, might be dehydration.

13 October

Hurdle Mobility x 2
Drills A, SL Bound
Nekka x 2
GS 1
GS 2
Bataan x 2
Running Arms – 3 x 50 x 2.5kg
Plate Toss – 3 x 10 x 15kg
A1 DB Bench – 2 x 14 x 36kg
A2 Explosive Pushups – 2 x 8
Bent Over Flyes – 2 x 12 x 5kg

Tough circuits, was sweating loads. Easy weights so that was ok.

14 October

MB Throws – 5
Jumps – 5
Sleds – 3 x 3 x 20m (4 mins/6 mins)
Deadlift – 3 x 5 x 118.5kg
A1 Stiff Leg Deadlift – 2 x 7 x 108.5kg
A2 Bird Dogs – 2 x 20
Bench Press Sit Ups – 3 x 12 x 30kg

Kept it easy again, slight rounding of my back in deadlift but with hip flexor stretches that should now go.

16 October

Hurdle Mobility
Pause Squat Jumps – 3 x 5
Depth Jumps – 3 x 5 x 40cm
Single Leg Shock Jumps – 5 x 45cm, 5 x 55cm, 5 x 60cm
Front Squat – 1 x 8 x 85kg, 2 x 7 x 95kg
Hip Thrusts – 20 x double leg, 15 x SL mid-foot, 15 x SL heel
Eccentric SL Ham Curls – 2 x 8 x 26.25kg
Side Bridge – 1 min
Front Bridge – 2 mins

Pretty comfortable landing on one leg from up to 60cm, thought it would be lower than that. New program with hip thrusts a la Contreras with top of torso on a bench and legs on another raised ledge. Front squats were weird as it felt natural to go about 3 or 4 inches lower than I did last year, 85kg felt like a warm up and I’m pretty sure I’ll be straight into three figures next week.

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