Full Winter Sprint Program (Sept 2010)

[Fraser Young]

SPP – Week 4

21 November

Hurdle Mobility
Drills A
Tempo – 2 x 4 x 180m (2 mins/5 mins)

Wet track and quite a strong headwind on the home straight. First set in 26.5, second in 26.3 and a fastest last rep of 25.2. My diet has changed and I was lacking the energy to really push on in the straight, wasn’t as tired by the end as I should have been.

22 November

DB Rows -3 x 10 x 37.5kg
Plate Toss – 3 x 12 x 15kg
A1 Alternate DB Bench – 2 x 16 x 36kg
A2 Explosive Pushups – 2 x 8

23 November

Repeat Box Jumps 3 x 10 x 95cm
Drills E
Starts
2 x 20m, 2 x 30m 3 point
Strides, 60m
Blocks, 3 x 20m, 3 x 30m
3 x 60m increasing speed every 20m
A1 Split Squats – 8 x 87.5kg, 8 x 92.5kg
A2 Hang Power Cleans – 4 x 84kg, 4 x 86.5kg
Reverse Crunch Holds – 3 x 30 secs
Side Bends – 2 x 15 x 26kg

Didn’t feel in great shape doing the 3 points, but once I’d done 60m strides I was on form. Excellent block starts, had very little I could’ve done better in all six. EFM is a bit hard to do so got faster every 20m section and that was easier to cope with. Good weights to top it off.

24 November

Drills A
Tempo 121 312 121
GS 2, Pillar
DB Running Arms – 2 x 60 x 2.5kg
A1 Bench Press – 3 x 70kg, 3 x 80kg, 8 x 90kg
A2 Explosive Pushups – 3 x 8

Woke up with a nerve pain in left bicep/shoulder that didn’t go away with stretching. Completed the session fine.

25 November

OH Shot (14.85m PB)
Jumps, 4
Starts
Strides, 2 x 60m
3 x 3 x 60m (3.5 mins/ 5 mins)
Back Squat – 3 x 101kg, 3 x 116kg, 9 x 131kg
A1 Stiff Legged Deadlift – 2 x 8 x 115.5kg
A2 Bird Dogs – 2 x 20
Hip Flexor Holds – 4 x 15 secs
Reverse Crunch Hold – 3 x 30 secs
Standing Ab Wheel Rollout – 2 x 8

Didn’t have much power in jumps, will reduce the weights I do on Tuesdays to ensure I have at least something in the tank. The pace was upped as there were only nine 60’s, was the most out of breath I’ve been but could’ve done another 2-3 like that. Weights were strong.

27 November

Pause Squat Jump – 3 x 5
Depth Jumps
1 x 5 x 40cm -> 95cm
2 x 5 x 40cm -> 100cm
Pullups – 3 x 12
Dips – 3 x 20
Front Squat – 6 x 97.5kg, 6 x 102.5kg, 5 x 97.5kg (was slipping off my left shoulder so racked it)
Hip Thrusts – 18 x double leg + 35kg, 19 x double leg + 35kg
Shrimp Squats – 3 x 12
Side Bridge – 2 x 60 secs
Front Bridge – 2 x 90 secs

Happier with plyometrics now that shock jumps are taken out. I think they change your muscle to become better at absorbing at the expense of elasticity to rebound back. Felt pull ups in my biceps the next day. Weights were tough, front squat nearly slipped off my shoulder and the new exercise was very easy.

[Fraser Young]

SPP – Week 5

28 November

Drills A
Tempo, 3 x 4 x 100m (30 secs/2.5 mins)

Quite tiring but no worse that the regular session, which I would’ve done had it not snowed on the track.

29 November

DB rows – 3 x 10 x 37.5kg
Plate Toss – 3 x 12 x 15kg
A1 Alternate DB Bench – 16 x 36kg, 14 x 36kg (had to readjust grip and that tired me out)
A2 Explosive Pushups – 2 x 8
Ab Circuit, ~350 reps of various stuff

30 November

Repeat Box Jumps 3 x 10 x 95cm
Drills E
Starts
3 x 30m 3 point
Blocks, 2×20, 2×30, 2x40m
3 x 30E30F
Power Cleans – 3 x 1 x 83kg, 3 x 1 x 85.5kg
Good Mornings – 8 x 65kg, 8 x 67.5kg
Ab Circuit – 5 mins 30

Forgot strides so blocks could’ve probably been better. As it was the 30m’s felt natural so I extended the last ones to 40m and was happy for about 37m of it. The easy fasts weren’t great as top speed didn’t feel right technique-wise. Weights were quick, enjoyed the power clean singles.

1 December

Drills A
Bike Workout 3 x 5 (45 on 15 off, 3 mins 30) LVL 7 or 8, 90 RPM 160W
GS 2
Nekka
DB Running Arms – 2 x 60 x 2.5kg
A1 Bench Press – 5 x 75kg, 3 x 85kg, 6 x 95kg
A2 Explosive Pushups – 3 x 8

No choice but to do tempo on the bike, was quite strenuous on my quads but didn’t get any worse after the first set. Weights were fine, good day.

2 December

MB Throws, 6
Drills E
Starts
Strides, 2 x 60m
3 x 3 x 60m (3.5 mins/5 mins)
Back Squats – 5 x 109kg, 3 x 123kg, 5 x 138kg
A1 Stiff Legged Deadlift – 2 x 7 x 118.5kg
A2 Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secs

Good to get back to throws, felt better. Runs were fast, perhaps a bit jolty sometimes transitioning beyond 30m but very pleased with my running arms during acceleration. Weights were good, could have squatted more but for the DOMS after the bike work yesterday.

4 December

Drills A
Pause Squat Jump – 5 x 90cm, 5 x 100cm, 5 x 105cm
Depth Jumps – 3 x 5 x 40cm -> 100cm
Pullups – 16, 16, 11
Dips – 3 x 20
Front Squat – 5 x 80kg, 3 x 90kg, 7 x 101kg
Sliding Hamstring Curl – 2 x 12, 12 + 2.5kg
Shoulder Elevated Hip Thrusts – 12 x 50kg, 12 x 65kg, 12 x 70kg

Great workout, really pleased with the impact my diet has had on my workouts.

[Fraser Young]

SPP – Week 6

5 December

Hurdle Mobility
Tempo 3 x 4 x 100m (30 secs/2.5 mins)
Pillar

Much faster pace than last week, was under 15 secs for the majority of the runs and had to ease down at the line to get the target time. Pillar was difficult but I think I can up the reps in future.

6 December

DB rows -3 x 10 x 37.5kg
Plate Toss – 3 x 12 x 15kg
A1 Alternate DB Bench – 20 x 36kg, 16 x 36kg
A2 Explosive Pushups – 2 x 8

7 December

Repeat Box Jumps 3 x 8 x 95cm
Drills E
Starts
Strides, 60m
Accels – 20, 30, 40m
Blocks – 20, 2 x 30, 40, 60m
3 x 40E20F (7 mins)
Power Cleans – 3 x 1 x 85.5kg, 2 x 1 x 88.5kg, 1 x 91kg
Good Mornings – 2 x 8 x 67.5kg
Ab Circuit – 5 mins

Box jumps were springy, forgot to stop at 8 so I think I did 10,9,7. The 3 points weren’t that strong and I was concerned, but the blocks are solid at all distances. Need to remember to keep my hips up in the drive phase. The 60m was good, sharpness was missing but in terms of getting in the right positions I was pleased. Flying runs were fine, top speed is obviously not all there yet but I am confident I can put together a good race. Great weights, power cleaned 91kg like it was nothing.

8 December

Drills A
Bike Workout 1 x 5 (45 on 15 off, 3 mins 30) LVL 7 or 8, 90 RPM 160W
Cross-Trainer 2 x 5 (45 on 15 off, 3 mins 30) LVL 11, 120W
GS 2
Nekka
Running Arms – 2 x 60
A1 Bench Press – 5 x 40kg, 5 x 50kg, 5 x 60kg
A2 Explosive Pushups – 3 x 7

Was definitely more out of breath on the cross trainer but with less ache in the legs, which is exactly what I’m after. Easy weights.

9 December

MB Throws, 5
Drills E
Starts
Strides, 2 x 60m
2 x 4 x 60m (4 mins/7 mins)
Back Squat – 5 x 58kg, 5 x 73kg, 5 x 88kg
Stiff Leggged Deadlift – 2 x 7 x 78.5kg
Bird Dogs – 2 x 15
Reverse Crunch Hold – 3 x 25 secs

Throws were less tiring than usual and my starts were comfortable. After the first few runs I started with a greater forward lean and that put me in a great position to come up around 40m. Weights were taken seriously even though the weight is so light.

11 December

Race Day

60m Heat 1 – 7.49. I’m quite pleased with that time as I’m not in race shape just yet. My first two steps were a little off and the guy next to me got out better, then the rest of the race I was happy with and I managed to beat him on the line.

60m Heat 2 – 7.55. Got out way too low, hips were down and that impacted my transition at 20m where I lost ground. Given how I felt crossing the line I think 55 is a fair time.

Front Squat – 5 x 42.5kg, 5 x 52.5kg, 5 x 65kg

[Fraser Young]

SPP – Week 7

13 December

Drills ACK, Bounds
Tempo 3 x 3 x 150m (2 mins/6 mins) avg 20.8
3 x pullups (16, 16, 12), dips (20,20,20)

Wasn’t too sure what pace 150m should be done in. Although 21 felt fast it wasn’t as tiring as normal sessions are, possibly due to the rest period of 6 minutes which may be cut down next week. Fastest rep was a 19.55, got a bit carried away there. Pullups and dips were fine, should focus more on then for arm conditioning than bench press etc.

14 December

DB Rows – 3 x 10 x 37.5kg
Plate Toss – 3 x 12 x 15kg
A1 Alternate DB Bench – 18 x 36kg, 14 x 36kg
A2 Explosive Pushups – 2 x 8
Ab Crunches – 4 x 30

15 December

Repeat Box Jumps 8 x 95cm, 2 x 8 x 100cm
Drills E
Starts
Strides, 60m
Accels – 20, 30m
Blocks – 2x20m, 2x30m, 2x40m
3 x 40E20F (6 mins)
60m
Power Cleans – 3 x 1 x 86kg, 1 x 91kg, 1 x 93.5kg P.B., 1 x 91kg
Good Mornings – 2 x 8 x 67.5kg
Ab circuit – 5 mins

Pleased with the box jumps, was cutting it fine on the last two reps. Keep forgetting to do strides!!! Blocks were pretty good, didn’t have a single focus that worked well so I looked at maintaining forward lean, big arms, hips up and taking my time in the first 10m with strides. For the flying runs I worked on bringing my knees up, with the best cue being to do a sort of high knees drill going into it rather than trying it at 30m. Weights were good, quite a long session but all solid stuff.

16 December

Ankling, Drills A, Bound, alt. leg drills
Cross-Trainer 3 x 5 (45 on 15 off) lvl 11, 125W
GS1, 2
Nekka
Running Arms – 3 x 70
A1 Bench Press – 5 x 67.5kg, 5 x 77.5kg, 9 x 87.5kg
A2 Explosive Pushups – 3 x 8
Dips – 3 x 20

Added some asymmetrical drills to work on co-ordination. Cross trainer was great, can reduce the recovery over the next few weeks. Circuits tired my arms out for weights but I still managed good numbers in bench.

17 December

MB Throws – 5
Drills E
Starts
Strides – 2 x 60m
2 x 4 x 60m (4 mins/7 mins) (2 reps on Mondo)
Back Squat – 5 x 97.5kg, 5 x 112.5kg, 10 x 127.5kg
A1 Stiff Legged Deadlift – 2 x 7 x 118.5kg
A2 Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secs
Side Bridge – 70 secs

Throws were good, did 5 explosive ones in succession then had a little break, seemed to get my CNS fired up. Drills are ok, will add a new one in future. The first few 60’s were okay, worked on forward lean, high hips to accommodate a higher knee action and arms free of tension. After a run on mondo I was able to take my time in the first 10m and really transition well to upright running. I was very pleased with the second set of runs. Weights were good, strength is still there after my easy week.

19 December

Seated Jumps – 5 x 100cm, 2 x 5 x 105cm
Rebound Jumps – 3 x 5 x 40cm->100cm
Pullups – 14,14,11
Dips – 20,20,20
Front Squat – 5 x 70kg, 5 x 81kg, 14 x 92kg
Hip Thrusts – 2 x 10 x 70kg, 1 x 10 x 75kg
Sliding HS Curl – 1 x 12 x 5kg, 2 x 10 x 10kg
Ab Circuit – 5 mins

Bit happier with my seated jumps but the rebound ones should really be higher. Got quite a few reps on front squat, 5/3/1 is promising.

[Fraser Young]

SPP – Week 8

21 December

Bike Workout, 4 x 20 secs, 4 x 25 secs, 4 x 20 secs (2 mins between reps)

Quads didn’t fatigue like they normally do, think the difficulty was just right.

22 December

Bike Workout – 3 x 5, 45 on 15 off (4 mins)
GS 2
GS 1
Pillar

Glad to get a full workout in, wouldn’t have done much more up at Loughborough except drills.

23 December

Throws, 5
Drills E
Starts
Strides, 2 x 60m
30m 3 point
2 x 4 x 60m (4 mins/7 mins)
Running Arms – 3 x 80
A1 Bench Press – 3 x 72.5kg, 3 x 82.5kg, 7 x 92.5kg
A2 Explosive Pushups – 3 x 8
Dips – 3 x 20
Back Squats – 3 x 105kg, 3 x 120kg, 6 x 135kg
Stiff Legged Deadlift – 2 x 8 x 118.5kg
Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secs

Little bit sluggish in the drills, bit uncoordinated. The runs were good again, acceleration is excellent but only remembered the high hips cue for the last two runs. Weights were tiring, 5/3/1 was a rep or two short for bench and squats, but everything else seemed fine.

25 December

Seated Jumps – 3 x 5
Rebound Jumps – 3 x 5
Front Squat – 3 x 76kg, 3 x 86kg, 12 x 97kg
Sliding HS Curl – 2 x 10 x 10kg, 1 x 10 x 15kg
Hip Thrusts – 2 x 10 x 75kg, 1 x 10 x 80kg
Ab Crunches – 4 x 45
Side Bridge, 75 secs

Nice quick session, excellent front squat and pleased with the progression of all my lifts.

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