Full Winter Sprint Program (Sept 2010)

[Fraser Young]

Pre-Comp – Week 1

27 December

Drills ACK, Bound, Reach with Hip
Tempo 3 x 4 x 100m (30 secs/2.5 mins)
Weights

Quite tiring in tempo, was really aware of my hamstrings but after a bit more warming them up they were ok for the last set.

28 December

Repeat Box Jumps 3 x 8 x 100cm
Drills E
Starts
Strides, 60m
20, 30m 3 point
Blocks 2 x 20, 2 x 30, 2 x 40m
4 x 40E20F (7 mins)
60m
Power Cleans – 2 x 1 x 86kg, 1 x 88.5kg, 1 x 91kg, 1 x 94.5kg P.B., 1 x 95.5kg P.B.
Good Mornings – 2 x 9 x 67.5kg
Ab Circuit – 5 mins 30

Pleased with both 40’s from blocks, came up nicely and held a slight forward lean. The flying runs were also good, kept position and could work on the hot coals cue for the last few. Power clean PB despite having last week at home, can’t ask for more than that.

29 December

Hurdle Mobility
Tempo 4,4,3,4
GS 2
Gas
Running Arms -3 x 90
A1 Bench Press – 5 x 77.5kg, 3 x 87.5kg, 6 x 97.5kg
A2 Explosive Pushups – 3 x 8
Dips – 3 x 20

Quite unfit when it came to tempo runs, make it through in all the times though. Circuits were fine and a solid weights session.

30 December

MB Throws, 5
Drills E
Starts
Strides, 2 x 70m
2 x 4 x 65m (4 mins/7 mins)
Back Squats – 5 x 112.5kg, 3 x 127.5kg, 3 x 142.5kg
A1 Stiff Legged Deadlift – 2 x 7 x 121kg
A2 Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secs

65m is a lot harder than 60m, first 10m was as good as it has been before and upright running felt a lot more precise and fluid. Didn’t push it in squats due to last weeks failure so I’m not feeling too tired right now.

1 January 2011

Seated Jumps – 3 x 5
Rebound Jumps – 3 x 5
Front Squat – 5 x 81kg, 3 x 92kg, 9 x 102.5kg
Hip Thrusts – 3 x 10 x 80kg
Sliding HS Curl – 3 x 10 x 15kg
Ab Crunches – 5 x 60
Side Bridge, 80 secs

Don’t know what’s happened to my front squat but I seem to have jumped in strength and i’m finding it weird to rep 102kg easily. Hip thrusts and HS curl were both quite intense.

2 January

Drills ACK, Bound
Tempo 3 x 3 x 150m (2 mins/6 mins)

Pleased with that session, it took me a few runs to get going but by the end I was running low 20’s. Averaged 20.4 for all runs, with two sub 20’s in the last set. My breathing was only really worked after the last rep, so that was good to know I’m in shape.

[Fraser Young]

Pre-Comp – Week 2

3 January

DB Rows – 3 x 10 x 30kg
Plate Toss – 3 x 12 x 10kg
A1 Alternate DB Bench – 2 x 20 x 31kg
A2 Explosive Pushups – 2 x 7
Front Bridge 90 secs
Side Bridge 60 secs

4 January

Repeat Box Jumps – 3 x 7 x 100cm
Drills E
Starts
Strides, 60m
Accels – 20, 30m
Blocks – 3 x 20, 2 x 30m
4 x 40E20F (7 mins)
Power Cleans – 3 x 1 x 78.5kg, 3 x 1 x 83.5kg
Good Mornings – 2 x 9 x 60kg
Ab Circuit, 4 mins

Quads were aching before I started, have quite tired legs from the previous week. Jumps were harder than they have been, blocks were okay and the flying runs were quite good. Didn’t have the enthusiasm for weights just wanted to get it done.

5 January

Drills A
Tempo – 4 x 300m (2 mins) in 51 secs
Pillar
Running Arms – 2 x 80, 4 x 50
A1 Bench Press – 5 x 42.5kg, 5 x 52.5kg, 5 x 62.5kg
A2 Explosive Pushups – 3 x 7
Dips – 3 x 15

Chucking it down with rain/hail, headwind for 200m of the way, did not enjoy that tempo. My legs were seizing up after the first rep but I hit the times. Circuit and weights were fine, still feeling my quads so need yet another day before I’m fresh.

6 January

Throws, 4
Drills E
Strides, 2 x 70m
2 x 3 x 70m (5 mins/8 mins)
Back Squats – 5 x 60kg, 5 x 75kg, 5 x 90kg
Stiff Legged Deadlift – 2 x 8 x 88.5kg
Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secs

Felt a little better today, could tell from slowing down that I had a little more bounce and energy. 70m is a long way and I was able to try two or three different positions at top speed and found the right one by the line. Weights were chilled.

8 January

Seated Jumps – 2 x 5 x 100cm
Rebound Jumps – 3 x 5 x 40cm->100cm
Double Leg Standing Jump – 6 for 14.50m, 6 for 15.25m, 6 for 15.55m
SL Box Jumps – 3 x 10 x 15cm
Muscle Ups – 6 in total
Dips – 3 x 15
Front Squats – 5 x 42.5kg, 5 x 55kg, 5 x 65kg
Sliding HS Curl – 3 x 8 x 10kg
Hip Thrusts – 2 x 8 x 60kg
Ab Crunches – 4 x 50
Side Bridge, 60 secs

I know it’s an easy week so I shouldn’t be ADDING stuff, but I have a few new exercises. The double leg jumps are so I get better at projecting my power forward rather than up, the mini box jumps are plyometric and should help with ankle stiffness and the muscle ups are an explosive equivalent to regular pullups.

I really enjoyed the new plyometrics, if you divide my standing jump distance by six you get an average of 2.59m, I know 3m standing long jump is quite big time so maybe ~2.80m would be a good target. I butchered myself head to toe with a massage stick yesterday and I’m feeling super-fresh today.

9 January

Drills ACK, Bounds
Tempo, 3 x 150m, 2 x 150m (2 mins/5 mins)

Ran them in around 21 seconds, had to use the back straight as there was ice on the 200m bend. Stopped a rep early as track was booked by relay squad. Didn’t feel amazing today but there was a headwind and the distance was inaccurate.

[Fraser Young]

Comp – Week 1

10 January

DB Rows – 3 x 8 x 40kg
DB Front Raises – 1 x 8 x 5kg, 2 x 8 x 7kg
A1 Alternate DB Bench – 2 x 14 x 39kg
A2 Explosive Pushups – 2 x 8
Front Bridge 120 secs
Side Bridge 80 secs

Some of the other sprinters are already down to 5,4,3 reps for exercises so I’m lowering reps from 8-10 to 6-8 or 6-8 to 4-6. I think upper body is more conditioning than pure strength so that will be higher, but hip thrusts, stiff legged deadlifts etc. will be 6 reps. I’ve shifted a few things about so no hamstring work on saturdays with the new plyos.

I was comfortable with 39kg in each hand for alternate bench and it didn’t feel like much of a jump in weight. Front raises replace plate toss due to a well argued point in favour of the former. 7kg was enough to feel it working but allow perfect form.

11 January

Skips: distance, height x 3
Jump-Jumps, 5 x 105cm, 5 x 110cm
Drills E
Strides, 60m
20m, 2 x 30m falling
Blocks – 4 x 20m, 2 x 30m
2 x 40E20F (7mins)
2 x 60m (8 mins)
Power Cleans – 3 x 1 x 88.5kg, 1 x 93kg, 1 x 96.5kg, 1 x 100kg !!!
Stiff Legged Deadlift – 2 x 6 x 126kg
Res. Band Hip Flexor Pull Throughs – 3 x 8
Eccentric Calf Lower – 3 x 15 x 10kg (Gastroc), 3 x 15 (Soleus)
Ab Circuit, 6 mins

Bit of an epic session. I had a sports drink during track and that seemed to help get the extra calories in. All my blocks were very similar, which was good but I felt there was more acceleration to be tapped into. Timed the 60m from the moment I finished falling, 7.44 and 7.40 (mondo), can’t compare that to anything but it felt a little sluggish and my hips weren’t up at 30m. Power cleaned 100kg, took a lot out of me and I’m shattered now.

Resistance band work and calf lowering are recommendations from a physio who saw me run, will see how those pan out. I have another thing where I have to write the alphabet with my big toe, strengthens ankle I think. Oh and GC, Soleus is just straight leg/bent leg, up on two legs, down with one.

Note to any sprinters: he said most people think they need strong plantarflexion to ‘push off’ when your foot is behind you, when in actual fact there is very little force there and a strong dorsiflexion is more important because when your foot hits the track at top speed you want to limit/control your ankle movement there and not collapse under the forces.

12 January

Drills A, B, Butt Kick, Bounds
Tempo 2 x 400m, 2 x 300m Grass (2 min 30)
GS2
Running Arms – 2 x 80, 4 x 50
A1 Bench Press – 5 x 68.5kg, 5 x 78.5kg, 8 x 90kg
A2 Explosive Pushups – 3 x 8
Dips – 3 x 22

Good drills. Tempo on grass to save my calves for sprinting, ran one lap in around 78/80 secs and a long 300 in 62/64. Weights were fine, rear delts and upper back are tight either from yesterdays or Monday’s weights.

13 January

Throws, 4
Line Hops, 3 x 20
Drills E
Starts
Strides, 2 x 60m
2 x 40E25F (7 mins)
2 x 3 x 60m (5 mins/10 mins)
Back Squats – 5 x 101kg, 5 x 116kg, 8 x 131kg
SL Eccentric Ham Curls – 2 x 8 x 25kg
Bird Dogs – 2 x 20
Eccentric Calf Lower – 3 x 15 x 10kg (Gastroc), 3 x 15 x 10kg (Soleus)
Reverse Crunch Hold – 4 x 30 secs

Had a problem with the outside of my right knee doing throws, felt really tight above the joint, had to massage stick the IT band to sort it out. Flying runs were really good, pumped my arms along with hot coals cue and felt quick across the ground. First 60m was shit, hips were down and transition was poor, picked it up after that for a good series 7.53 7.37mon 7.28, 7.41 7.28mon 7.41. Had a 45 minute break and did weights, squats were difficult as I had a tired core. After the first set of hamstring curls I got cramp in my right HS, stretched it out and continued the session.

15 January

Hurdle Mobility
Seated Jumps – 2 x 4 x 105cm
Rebound Jumps – 3 x 5 x 40cm->100cm
Double Leg Standing Jump – 6 for 15.75m, 6 for 15.85m (average 2.64m), 6 for 15.75m
SL Box Jumps – 3 x 10 x 15cm
Muscle Ups – 1,1,3,3,5
Dips – 3 x 20
Front Squats – 5 x 72.5kg, 5 x 83.5kg, 9 x 95kg
Hip Thrusts – 1 x 7 x 90kg, 2 x 6 x 95kg
Ab Crunches – 4 x 75
Side Bridge, 2 x 80 secs

Looser from stretching, if not that much fresher after a rest day. I am tweaking my weekly layout as my energy isn’t high enough for both speed sessions. Next week is leading up to a race but in future I think Tuesday front squat, Thursday back squat, power cleans alternate Saturdays. My muscle ups were much better and I managed five in the final set. I wasn’t taking front squat seriously and the bar slipped off my shoulders as I descended for tenth rep, that’ll teach me to focus in future.

16 January

8 x (20m drill, 20m drill + 50m run out)
SL Hops, 3 x 30m
Walking A’s, 100 reps

Have a really good feeling about doing that workout, much better than 150’s. I struggled to hold my hips up right to the line on the last drill, shows me that it’s tiring. Finished with a technical drill to cement good form.

[Fraser Young]

Comp – Week 2

17 January

DB Rows – 3 x 8 x 42.5kg
DB Front Raises – 3 x 8 x 8.5kg
A1 DB Alternate Bench – 14 x 39kg, 13 x 39kg
A2 Explosive Pushups – 2 x 8
Front Bridge 2 x 90 secs
Side Bridge 2 x 60 secs

Biceps were hurting from the weekend. I like these front raises, can really feel my muscle working. I’ve got my calories to a stage where my weight is stable, now looking to refine my diet and remove some of the processed junk I’ve been sneaking in. Race on Saturday, still a week or two from peak shape but should be able to produce a decent run.

18 January

Skips height, dist x 3
Jump-jumps, 2 x 5
Drills E
Strides, 60m
20, 30m falling
Blocks 20, 3 x 30m
2 x 40E20F(7 mins)
3 x 30F20E30F (10 mins)
Back Squats – 3 x 108.5kg, 3 x 125kg, 4 x 140kg
SL Eccentric Ham Curls – 2 x 8 x 27.5kg
Bird Dogs – 2 x 20
Eccentric Calf Lower – 2 x 20 x 10kg (Gastroc), 2 x 20 x 10kg (Soleus)
Reverse Crunch Hold – 3 x 45 secs

Happier with jump-jumps, got to 110cm for all of them. Blocks with hurdlers, got great reactions and felt strong through the line. Flying 20’s were ok, then FEF’s were excellent and really attacked the second section. Weights in the evening, was much happier with my squats although I could feel my quad was still a bit sore on the 4th rep.

19 January

Running Arms – 2 x 80, 4 x 50
A1 Bench Press – 3 x 73.5kg, 3 x 83.5kg, 5 x 95kg
Explosive Pushups – 3 x 8
Dips – 3 x 22

As above, I felt I could do 6 reps of bench so stopped at 5. I had a quality speed session yesterday and if I can replicate that tomorrow then I will be much more confident about the weekend. I need to stop thinking about PB’s and focus on beating whoever’s lining up next to me.

20 January

Throws, 4
Line Hops, 2 x 20
Drills E
Strides, 2 x 60m
30m falling
Blocks 3 x 30m relaxed
3 x 60m (8 mins)

Had tightness in my right hamstring, was stopping me accelerate properly and even after using the massage stick it wasn’t performing more than 80%. Had to do the blocks much more relaxed than I expected but by the time I got to the 60’s (7.53, 7.50, 7.56) it was less noticeable. Think the problem is hamstring curls as my legs are different strengths so could’ve only got DOMS in my right leg.

22 January

60m Race – 7.59.

The tightness in my hamstring from Thursday was still there and I could feel it during acceleration more than top speed. It was quite busy so I didn’t get the full number of runs in before my race. Reacted well but around 5m I had a lapse in concentration, from then on I was incredibly tense in my shoulders, my hips weren’t as high as they should’ve been and I was not pleased with my run. The time is a little disappointing but it’s just another kick up the backside and motivation to improve my training for next time.

Front Squat – 3 x 78.5kg, 3 x 90kg, 8 x 101kg
Hip Thrusts – 6 x 95kg, 6 x 100kg, 6 x 105kg
Ab Circuit, 6 mins

New plan, do weeks 3 and 4 of 5/3/1 then just do some heavy triples the next few weeks so I don’t have to think about fitting it in with my races, think I need more time under a 140kg+ bar anyway. Pleased with front squats, could’ve done a few more reps.

23 January

8 x (20m drill, 20m drill + 50m run out)
SL Hops, 3 x 30m
Walking A’s, 2 x 60 reps

Really feel like I’m getting a benefit from this session, was able to focus on keeping hips up and holding form. Think I hopped four on my left leg, will see tomorrow. Walking A’s were better in two sets so I don’t compromise technique.

[Fraser Young]

Comp – Week 3

24 January

DB Rows – 3 x 8 x 42.5kg
Front Raises – 3 x 8 x 9kg
A1 Alternate DB Bench – 1 x 12 x 39kg, 1 x 9 x 39kg
A2 Explosive Pushups – 2 x 8
Front Bridge 90 secs
Side Bridge 60 secs
Down Rodeo 175 reps

Got the recovery wrong and paid for it in the second set of alternate bench. I have a new workout template that should keep weights workouts where they are but exercises will be moved around. Alternate bench will go as I have tough circuits to do, volume of plyos will be less with longer runs afterwards and Tuesday will be just weights.

Monday – Short Speed & UB Weights
Tuesday – LB Weights
Wednesday – Circuits & UB Weights
Thursday – Speed Endurance & LB Weights
Friday – Technical Work
Saturday – Plyometrics, Long Speed & Full Body Weights
Sunday – Recovery Stretching & Foam Rolling

25 January

Front Squats – 5 x 83.5kg, 3 x 95kg, 8 x 106kg
Stiff Legged Deadlift – 2 x 5 x 131kg
Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 45 secs

No speed session today, should be better for me in the long run. Rest periods have increased which should help me maintain intensity a bit better. Pleased with front squats, could’ve done more but will save something for Thursday.

26 January

Drills A, Bound, Hi Lo Lo, B Skip
Circuits 660 reps – Lava, Waterloo, Pillar
Bench Press (power matrix) – 8 x 77.5kg, 5 x 87.5kg, 3 x 95kg, 3 x 1 x 105kg, 5 x 90kg
Dips – 3 x 20
Running Arms – 2 x 80, 4 x 50

I was going to do the power matrix next week but realised it incorporated everything I was going to lift for 5/3/1, so figured I’d do it today, 105kg went up quite smoothly. Tried to rush the 1RM so the first two stalled in the middle, last one was smooth. Did running arms last so that I finish the session with a coordinated movement pattern.

Good session, could maybe do another circuit without being tired the next day but will stick with that for now.

27 January

Throws, 4
Drills E
Strides, 2 x 60m
2 x 30m falling
3 x FEF 80m (11 mins)
2 x 70m (12 mins)
Back Squat
5 x 120kg
3 x 135kg
2 x 150kg P.B. @ 73kg
3 x 140kg

Hip Thrusts
2 x 5 x 110kg

Abs, 6 mins

Excellent session. 30’s were good, FEF’s were good, 70’s were good. First 70m wasn’t the best as my hips were down (8.50, 8.31mon). Squat PB 150Kg for 2, went up nicely. Confident that I can find the balance between weights and track work that gives the best possible results come the next race.

28 January

Drills
8 x 50m run-outs
Walking A 3 x 50 reps

Right leg felt like it had done an extra session, left was really fresh. Tried to reduce the disparity to make running with hips up more coordinated.

29 January

Hurdle Mobility
Skips Height, Distance
Jump-Jumps, 5
Line Hops 2 x 20
Drills E
Strides, 2 x 80m
2 x 2 x 120m (8 mins/15 mins)
SL Box Jumps – 3 x 10 x 15cm
Muscle Ups – 5,4,1
SL Eccentric Ham Curls – 1 x 6 x 27.5kg, 1 x 6 x 30kg
Crunches – 4 x 90
Side Bridge – 2 x 80 secs

Session looked a lot on paper but didn’t take too long. I was happy with my 120’s but was over-thinking the cues to use, especially the last rep where I held back on acceleration. Times were consistent (14.25, 14.31, 14.34, 14.44) and were good given the headwind. Quick weights session.

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