Full Winter Sprint Program (Sept 2010)

[Fraser Young]

GPP / SPP – Week 1

17 October

Drills A
8 x 200m (2 mins)
Pullups – 15, 8, 5, 4, 3, 3, 2

Averaged under 30 seconds in my 200’s, don’t think I’ll need to go much faster than that. I had a forward lean in the last few runs and it made an impact on my times of almost a second with the same intensity, so will keep that in future sessions. Pull ups were a mess, sore arms from working the night before until 3am.

18 October

DB Running Arms – 3 x 50 x 2.5kg
Plate Toss – 3 x 12 x 15kg
A1 DB Bench – 1 x 12 x 36kg, 1 x 14 x 36kg
A2 Explosive Pushups – 2 x 8
BB Curls – 2 x 10 x 40kg
Ab Circuit

19 October

Box Jumps on/off – 3 x 10 (70cm, 2 x 75cm)
Drills E
Hills – 3 x 4 x 40m (4.5 mins/6 mins)
A1 Bulgarian Split Squats – 1 x 8 x 72.5kg, 1 x 8 x 75kg, 1 x 8 x 80kg
A2 Hang Power Cleans – 3 x 4 x 76.5kg
Eccentric SL Ham Curls – 2 x 7 x 27.5kg, 1 x 7 x 30kg
Bench Press Sit Ups – 1 x 12 x 35kg, 2 x 12 x 40kg
Side Bends – 3 x 12 x 26kg

Legs were fired up from the box jumps, enjoyed those. Hills were ok, nothing special but all decent. Incredible weights session, 4500kcal yesterday and creatine, red bull and jelly beans today. Everything was a PB and I could have done more on the first two exercises.

20 October

Drills A, Bound
Tempo, 121 212 121
Nekka
GS 1
Running Arms – 3 x 50 x 2.5kg
Plate Toss – 3 x 12 x 15kg
A1 Bench Press – 1 x 8 x 75kg, 1 x 8 x 82.5kg, 1 x 8 x 85kg
A2 Explosive Pushups – 3 x 8
Bent Over Flyes – 2 x 12 x 5kg

DOMS in glutes and adductors from yesterdays excursions, couldn’t do some of the warm up stretches so decided against hurdle mobility and half the circuits. Weights were quick, enjoyed getting back to regular bench press.

21 October

OH Shot (14.40m)
Supermans
Strides – 60m
Sleds – 3 x (4 x 22.5m, 15m 3 point)
Deadlift – 1 x 6 x 118.5kg, 2 x 5 x 126.5kg
A1 Stiff Legged Deadlift – 1 x 8 x 108.5kg, 1 x 7 x 108.5kg
A2 Bird Dogs – 2 x 20

Not the best session, glutes weren’t strong and back was weak from pullups so deadlift was sub-par.

22 October

Sports massage

Traps and lower back were tightest

23 October

Plyometrics
Pullups – 17, 14, 12
Dips – 20, 16, 16
Pause Squat Jumps – 3 x 4
Depth Jumps – 3 x 5 x 40cm
Single Leg Shock Jumps – 2 x 5 x 65cm, 1 x 5 x 70cm
Front Squat – 1 x 7 x 90kg, 1 x 7 x 97.5kg, 1 x 7 x 92.5kg
Hip Thrusts – 20 x double leg + 10kg, 15 x SL mid-foot + 5kg, 15 x SL heel + 5kg
Eccentric SL Ham Curls – 1 x 7 x 27.5kg, 1 x 7 x 30kg
Side Bridge – 1 min 05
Front Bridge – 2 mins

Pretty comfortable with a higher shock jump, not sure how many BW’s of force I get from 70cm but it’s manageable. Didn’t go for 100kg front squat as I still need to focus on depth. Added weight to hip thrusts to make it more challenging. Good workout, improved plyometrics and got large numbers on the gymnastics. Weights were fine.

[Fraser Young]

GPP / SPP – Week 2

24 October

Drills
Tempo, 8 x 200m (2 mins)

Averaged under 30 seconds but there was quite a wide variation in times, with the second to last in 29.1 killing me for the final rep.

25 October

DB Running Arms – 3 x 50 x 2.5kg
Plate Toss – 3 x 12 x 15kg
A1 DB Bench – 1 x 16 x 36kg, 1 x 14 x 36kg
A2 Explosive Pushups – 2 x 8
BB Curls – 2 x 10 x 40kg
Ab Circuit

26 October

Box Jumps on/off – 3 x 10 (80cm, 2 x 85cm)
Drills E
Hills – 2 x 5 x 35m (3.5 mins/6 mins)
A1 Bulgarian Split Squats – 1 x 8 x 80kg, 1 x 8 x 82.5kg
A2 Hang Power Cleans – 2 x 4 x 76.5kg
Eccentric SL Ham Curls – 1 x 8 x 27.5kg, 1 x 8 x 30kg
Bench Press Sit Ups – 2 x 12 x 40kg
Side Bends – 2 x 15 x 26kg

Freezing wind at hills so legs weren’t performing great. Box jumps were good and weights were increasing nicely.

27 October

Drills, A & Bound
Tempo 121 312 12
GS 1
Nekka
GS 2
DB Running Arms – 3 x 60 x 2.5kg
A1 Bench Press – 1 x 8 x 85kg, 1 x 8 x 87.5kg, 1 x 8 x 85kg
A2 Explosive Pushups – 3 x 8

Strong bench press. Tempo was ok so I put in a 300 and that sorted me out.

28 October

OH Shot (14.70m SB)
Supermans
Drills E, Ankling, Glass Wall
5 x (2 x 20m sled, 17.5m 3 point) (4 mins/5 mins)
Deadlift – 2 x 5 x 121kg
Stiff Legged Deadlift – 2 x 8 x 111kg
Hip Flexor Holds – 5 x 15 secs
Good Mornings – 1 x 12 x 35kg, 1 x 12 x 37.5kg, 1 x 12 x 40kg
Abs – 4 x 30 sec holds

Happy with 3/5 runs, had low hips in one and muscled another. Deadlift is a LOWER BACK exercise, not legs, so doing good mornings in future as there was rounding even at 60kg. Also getting rid of bench press sit ups and bringing in reverse crunches or an isometric version.

30 October

Pause Squat Jumps -3 x 4
Depth Jumps – 3 x 5 x 45cm
Single Leg Shock Jumps – 3 x 5 x 70cm
Pullups – 20, 15, 11
Dips -23, 18, 17
Front Squat – 1 x 7 x 92.5kg, 2 x 7 x 95kg
Hip Thrusts – 25 x double leg + 10kg, 15 x SL mid-foot + 5kg, 17 x SL heel + 5kg
Good Mornings – 1 x 12 x 40kg, 1 x 12 x 45kg, 1 x 12 x 50kg
Abs – 4 x 30 sec holds, 2 x 1 min side bridge

No problems.

[Fraser Young]

SPP – Week 1

1 November

DB Running Arms – 3 x 60 x 2.5kg
Plate Toss – 3 x 12 x 15kg
A1 DB Bench – 2 x 14 x 36kg
A2 Explosive Pushups – 2 x 8
BB Curls – 2 x 10 x 40kg

2 November

Box Jumps on/off – 3 x 10 (85cm, 2 x 90cm)
Drills E
Hills – 2 x 6 x 40m (3.5 mins/6 mins)
A1 Bulgarian Split Squats – 1 x 8 x 82.5kg, 1 x 8 x 87.5kg
A2 Hang Power Cleans – 1 x 4 x 78.5kg, 1 x 4 x 81kg
Good Mornings – 1 x 12 x 50kg, 1 x 12 x 55kg, 1 x 12 x 57.5kg
Abs – 4 x 30 sec holds (reverse crunch isometric hold)
Side Bends – 2 x 15 x 26kg

Minimal fatigue during hills. Sugar hit and a red bull. Hit PB’s in first three exercises, probably most pleased with hang power cleans as I feel my technique is allowing me to really drive the weight up with all my power and I had more in the tank than 81kg but I wanted speed of movement. The transfer to my track work is noticeable and I can’t wait for my first block start.

3 November

Drills A
Tempo – 121 33 121
GS 2
Bataan
DB Running Arms – 3 x 60 x 2.5kg
A1 Bench Press – 8 x 87.5kg, 8 x 90kg, 8 x 87.5kg
A2 Explosive Pushups – 3 x 8

Bench PB and tempo was a cruise.

4 November

OH Shot (14.80m = PB)
Supermans
Drills E
Accels – 8 x (22.5m Sled, 20m 3 point) (4.5 mins)
Stiff Legged Deadlift – 2 x 8 x 111kg
Bird Dogs – 2 x 20
Hip Flexor Holds – 5 x 15 secs
Reverse Crunch Hold – 4 x 30 secs

Good 3 points but not the best set of sleds today. Weights were no trouble though abs might hurt tomorrow.

6 November

Hurdle Mobility x 3
Plyometrics
Pullups – 16
Dips – 25
Pause Squat Jumps – 3 x 4
Depth Jumps – 3 x 5 x 45cm
Single Leg Shock Jumps – 4 x 60cm, 4 x 70cm
Front Squat – 7 x 95kg, 6 x 95kg, 7 x 95kg
Hip Thrusts – 25 x double leg + 10kg, 22 x double leg + 15kg, 17 x SL mid-foot + 5kg, 20 x SL heel + 5kg
Eccentric SL Ham Curls – 7 x 30kg, 6 x 32.5kg
Side Bridge – 1 mins
Front Bridge – 2 mins

Front squat was a bit off, either too much depth on the 2nd set or just a weak back. Hamstrings were really worked as were glutes, bring on the easy week.

[Fraser Young]

SPP – Week 2

7 November

Drills A
Tempo 2 x 4 x 200m (2 mins/5 mins)
Rotator Cuff

Probably the hardest I’ve pushed myself this year. Set off okay and thought about low 29’s throughout. Third rep was a 28.5 and for a few reps after that I was really working hard and only getting 30. Last rep was 28.6 for an average of 29.2 in the first set and 29.6 in the second.

8 November

DB Running Arms – 2 x 60 x 2.5kg
Plate Toss – 2 x 12 x 15kg
A1 DB Bench – 2 x 14 x 36kg
A2 Explosive Pushups – 2 x 8
BB Curls – 2 x 9 x 40kg

9 November

Repeat Box Jumps – 3 x 10 x 90cm
Drills E
Starts
Strides 60m
3 x 20m 3 point
3 x 25m 3 point
Blocks – 3 x 15m, 3 x 20m
A1 Bulgarian Split Squats – 2 x 8 x 85kg
A2 Hang Power Cleans – 1 x 4 x 78.5kg
Good Mornings – 10 x 57.5kg, 10 x 60kg
Reverse Crunch Hold – 3 x 30 secs
Side Bends – 2 x 15 x 26kg

Pretty good session, got the camera out so was able to see technical problems. Weights in the evening, need warm up sets for split squat but felt powerful.

10 November

Drills A
Tempo 121131121
Bataan, Gas
DB Running Arms – 2 x 60 x 2.5kg
A1 Bench Press – 8 x 87.5kg, 5 x 92.5kg
A2 Explosive Pushups – 2 x 8

Glute DOMS from split squat. There was a game on the grass so had to change the workout, still totalled 1400m though. Circuits were fine, weights were quick.

11 November

OH Shot (14.25m)
Supermans
Drills E
Strides – 2 x 60m
2 x 6 x 60m (3.5 mins/6 mins)
A1 Stiff Legged Deadlift – 2 x 6 x 111kg
A2 Bird Dogs – 2 x 20
Hip Flexor Holds – 3 x 15 secs
Reverse Crunch Hold – 3 x 30 secs

Great session today, was tired but held form in all runs. Weights were really quick.

13 November

Pause Squat Jump – 2 x 4

Depth Jumps (step off 45cm box and rebound off the floor onto a higher box)
1 x 4 x 45cm -> 75cm
1 x 4 x 45cm -> 90cm

Shock Jumps (2 legs) – 4 x 90cm, 4 x 95cm, 4 x 100cm (woo)

Dips – 2 x 20

Front Squats – 3 x 6 x 92.5kg

Hip Thrusts – 25 x double leg + 15kg, 16 x double leg + 25kg (damn my glutes felt that), 20 x SL midfoot + 5kg, 20 x SL heel + 5kg
Ab Wheel from standing – 10 reps
Side Bridge – 1 min
Front Bridge – 2 mins

On the rebound jump I think it was too much of an impact as I hurt my right knee. Avoided single leg shock jumps and had to rest it after weights.

[Fraser Young]

SPP – Week 3

14 November

Drills A
Tempo 2 x 4 x 190m (2 mins/ 4 mins)

First set in 27.4, second set in 27.6. Fastest rep was 26.8. Wasn’t as tired as last week, felt strong coming off the bend and maintaining a forward lean and a tall posture.

15 November

DB Rows – 3 x 10 x 35kg
Plate Toss – 3 x 12 x 15kg
A1 Alternate DB Bench – 18 x 36kg, 16 x 36kg
A2 Explosive Pushups – 2 x 8
Barbell Curls – 2 x 10 x 40kg
Ab Circuit – 10 mins

16 November

Repeat Box Jumps – 2 x 10 x 90cm, 1 x 10 x 95cm
Drills E
Starts
Strides 60m
3 x 20m 3 point
Blocks, 3 x 20m
3 x (20m sled, 2 x 30m 3 point)
A1 Bulgarian Split Squats – 8 x 85kg, 8 x 90kg
A2 Hang Power Cleans – 2 x 4 x 83kg
Good Mornings – 10 x 60kg, 10 x 62.5kg
Reverse Crunch Hold – 4 x 30 secs
Side Bends – 2 x 15 x 26kg

Great session from start to finish, easy week has done its job. The first 20m runs were a little uneven as my hips felt a bit weird, but after that it was really strong and the positions were more natural. After red bull and a banana I destroyed the weights, got 3 personal bests and really enjoyed it.

17 November

Drills A
Tempo 121 312 121
Gas, GS2
DB Running Arms – 2 x 60 x 2.5kg
A1 Bench Press – 5 x 65kg, 5 x 75kg, 11 x 85kg
A2 Explosive Pushups – 3 x 8

No problems, good fitness in circuits.

18 November

OH Shot (14.70m)
Supermans
Drills E
Starts
Strides, 2 x 60m
3 x 4 x 60m (3.5 mins/5 mins)
Back Squat – 5 x 95kg, 5 x 109kg, 12 x 122.5kg
A1 Stiff Legged Deadlift – 2 x 8 x 113kg
A2 Bird Dogs – 2 x 20
Hip Flexor Holds – 4 x 15 secs
Reverse Crunch Hold – 4 x 30 secs

Sitting back more in shot throws makes it go further and puts me in a better position to explode from. The 60s were harder today, really hit a few of the accelerations and felt stronger and more controlled in upright running. Loved weights, 5/3/1 program for squats started today.

20 November

Pause Squat Jump -3 x 4
Depth Jumps
1 x 5 x 40cm -> 90cm
2 x 5 x 40cm -> 95cm
Shock Jumps – 4 x 95cm, 4 x 100cm
Front Squat – 6 x 95kg, 6 x 97.5kg, 6 x 100kg
Hip Thrusts – 20 x double leg + 25kg, 17 x double leg + 30kg, 20 x SL midfoot + 5kg, 20 x SL heel + 5kg
Ab circuit – 5 mins

Good session. The jumps are still improving. Weights were good, 100kg front squat around the same time I managed it last year. Hip thrusts were a bit awkward so for single leg I might do the bands.

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