Full Winter Sprint Program (Sept 2010)

[Fraser Young]

Comp – Week 4

31 January

Jump-jumps, 2 x 5
Drills E
Strides, 60m
20, 30m falling
Blocks 5 x 30m
3 x 50m 3 point (8 mins)
Bench Press – 8 x 80kg, 5 x 92.5kg, 3 x 97.5kg, 3 x 1 x 110kg = PB, 5 x 92.5kg
DB Rows – 3 x 8 x 42.5kg
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs

Jump-Jumped 110cm quite easily, felt very explosive in those. Blocks were good despite being gradually more aware of my left adductor, could tell it was just weak/tight so continued. 50’s were good for 40, maybe not in the best position for upright running. (6.53, 6.41, – ) didn’t press the button for mondo run but it felt similar to the others. Excellent weights, completed power matrix with three 1RM at 110kg, pretty chuffed to do all three attempts. Next power matrix has 115 in it, don’t know about that!

1 February

Front Squats – 5 x 90kg, 3 x 100kg, 4 x 110kg PB
Stiff Legged Deadlift – 2 x 5 x 131kg
Bird Dogs – 2 x 20
Ab Wheel, 10 in total

Relatively untroubled by front squat, could’ve done another few reps. Can’t say the same for RDLs, I think that was the hardest I’ve tensed my glutes in forever. I thought I was going to seize up, didn’t go as low as normal for the last few reps as I was ready to implode. Was out of caffeine drink so maybe need that to maintain the intensity in that particular exercise.

Oh and my left adductor was bugging me in blocks yesterday, doing a little strengthening using resistance bands to clear that up and I haven’t noticed it this afternoon.

2 February

Drills A
Circuits 910 reps – down rodeo, gas, waterloo, pillar
Dips – 3 x 25
Front Raises – 3 x 8 x 9kg
Running Arms – 2 x 80, 4 x 50

Managed well in the circuits, abs were aching quite early on and I may be off my best tomorrow. Good dips.

3 February

Throws, 4
Drills E
Strides, 2 x 60m
2 x 30m falling
3 x FEF 80m 12 mins
3 x 70m (14 mins)
Back Squats – 5 x 125kg, 3 x 135kg, 3 x 145kg
Hip Thrusts – 2 x 5 x 110kg
Ab Circuit, 6 mins

A decent series of runs, could feel power around the hip and have been running slightly differently because of it. Times were good (8.31, 8.25mon, 8.41) and are pointing me in the right direction. Solid weights session.

5 February

Skips for height, distance
Jumps, 5
Line hops, 2 x 20
Drills E
Strides, 2 x 80m
2 x 2 x 120m (10 mins/16 mins)
SL box jump, 3 x 10 x 15cm
SL Eccentric Ham Curls – 6 x 27.5kg, 6 x 30kg
Turkish Get Ups – 4 x 9kg, 2 x 4 x 11.5kg
Prone Jackknife – 3 x 12

Didn’t feel at all good in the skips, but by the time I got round to strides I felt quite fresh and strong. Enormous tailwind so the times are completely off, but (13.62, 13.50, 13.63, 13.57) a fast series and good for my legs to go that fast without it feeling unnatural. Did Turkish get ups after and was shattered, felt it in the deltoids most.

6 February

Drills & Run-outs

Took out walking A’s as they were too much for my hip flexors, though I do have jackknives on Saturdays which work them.

[Fraser Young]

Comp – Week 5

7 February

Jump-jumps, 2 x 5
Drills E
Starts
Strides, 60m
20, 30m falling
Blocks 5 x 30m
3 x 50m 3 point (8 mins)
Bench Press – 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 3 x 0 x 115kg, 5 x 95kg
DB Rows – 3 x 8 x 42.5kg
Front Bridge 2 x 90 secs
Side Bridge 2 x 60 secs

Was feeling so reactive today, landed a 120cm box jump for the first time ever and by a few cm too. Coach said my 3 point was a little restricted and I should bring my hips up more. Blocks were good, aggressive and powerful through the line. In the 50’s I had trouble bringing my hips up for the first two runs, and the third was improved but not my best. (6.41, 6.40mon, 6.34). Failed 115kg bench, bound to happen, will do 8,5,3,5 next week.

8 February

Front Squats – 5 x 90kg, 3 x 100kg, 4 x 115kg
Stiff Legged Deadlift – 2 x 5 x 131kg
Bird Dogs – 2 x 20
Ab Wheel, 11 reps

Close to limit on front squat, one more rep was there but happy to leave something in the tank. Much better RDL’s, got a little lower and really light up my glutes and hamstrings. Face planted the first ab wheel rollout, hadn’t recovered from bird dogs, cranked out 11 good reps after an extra minute.

This weekly layout seems to have a really good balance and it feels like I’m peaking for every important workout.

9 February

Drills A
Circuits, 818 reps – down rodeo, gas, bataan, nekka

10 February

Throws, 4
Drills E
Strides, 2 x 60m
2 x 30m falling
2 x FEF 80m (12 mins)
2 x 70m (12 mins)
Back Squats – 5 x 125kg, 3 x 135kg, 3 x 147.5kg
Power Cleans – 1 x 88.5kg, 1 x 93.5kg, 1 x 98kg

Was tight during throws and after massaging the main problem areas my right VM was still massively tight, so much so I thought it was a ligament or tendon issue. I ran two pretty average 70’s (8.53, 8.50) and called it a day early. Shouldn’t have neglected stretching at the weekend and definitely didn’t need to go to the union last night.

12 February

Jump-jumps, 5
Line hops 2 x 20
skips height, dist
Drills E
Strides, 2 x 80m
2 x 2 x 120m (10 mins/16 mins)
SL Box Jumps, 3 x 10 x 15cm
Muscle ups, 3, 2, 1
Dips 2 x 25
Muscle Ups, 3,2,1
Dips, 2 x 25
SL Eccentric Ham Curls – 6 x 27.5kg, 6 x 30kg
Turkish Get Ups – 3 x 4 x 11.5kg
Prone Jackknife – 3 x 15

Felt a bit heavy and flat in warm up, quite loose though. Skips were ok. 120’s were great, love the whip off the bend and held form well apart from maybe tying up on the last run from sheer tiredness. Times were excellent, (13.81, 13.56, 13.63, 13.72) wasn’t expecting to be so close to last weeks tailwind times. Knackered for muscle ups.

[Fraser Young]

Comp – Week 6

14 February

Jump-Jumps 2 x 5
Drills E
Strides, 60m
20, 30m falling
Blocks 2 x 30m, 2 x 40m, 2 x 60m
Bench Press – 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 5 x 95kg
DB Rows – 3 x 8 x 42.5kg
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs

Didn’t have the spring of last week but managed 115cm nonetheless. Position at 40m felt a little off and upright running was a bit choppy and awkward. Quads were feeling it for the last two runs. Reduced power matrix and rows to finish.

15 February

Front Squat – 5 x 77.5kg, 5 x 82.5kg, 5 x 87.5kg
Stiff Legged Deadlift – 2 x 5 x 103.5kg
Bird Dogs – 2 x 15
Ab Wheel, 12 reps total

Everything around 75% today, felt like a warm up.

16 February

Circuits 835 reps – waterloo, down rodeo, lava, pillar
Front Raises – 3 x 8 x 9kg

Woke up late so did them in the front room, lava was knackering.

17 February

Throws, 4
Drills E
Strides, 2 x 60m
2 x 30m falling
3 x FEF 80m (12 mins)
2 x 80m (15 mins)
Back Squats – 5 x 100kg, 5 x 105kg, 5 x 110kg
Hip Thrusts – 2 x 5 x 85kg
Ab Circuit, 5 mins

Relaxed runs (9.39mon, 9.47) I started the stopwatch too soon for the first one and too late for the second, but they seem to average around 9.4 low which I’m happy with.

19 February

Jumps, 5
Line hops 2 x 20
Skips Height, Distance x 2
Drills E
Strides, 2 x 80m
3 x 120m (14 mins) 95%

Was pushed for time so didn’t do any weights. The first 120 was too much effort and the last was cruised from the first step (14.29, 14.47, 15.09).

[Fraser Young]

Comp – Week 7

21 February

Jump-Jumps, 2 x 5
Drills E
Strides, 60m
20, 30m falling
Blocks 20, 2 x 30m
50, 60, 70, 80m falling (8-10 mins)
Bench Press – 5 x 70kg, 5 x 80kg, 8 x 91kg
DB Rows – 3 x 8 x 42.5kg
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs

Still hit and miss on jumps, can’t figure out when I have my good days they seem to be random. Pleased with my technique out of blocks, felt natural to 30m. Falling runs were all maybe a few hundredths off (6.22, 7.31, 8.40, 9.43) but with less recovery they were consistent.

22 February

Front Squats – 5 x 80kg, 5 x 90kg, 3 x 105kg
Stiff Legged Deadlift – 2 x 5 x 126kg
Bird Dogs – 2 x 20
Ab Wheel, 2 x 7

Felt great today, everything was at 95% but I could tell I was in P.B. shape.

23 February

Drills A
Circuits 680 reps – Waterloo, Down Rodeo, Pillar
Front Raises – 3 x 8 x 9kg
KB Swings – 15 x 6kg, 15 x 8.5kg, 15 x 11kg, 15 x 13.5kg

Untroubled by circuits, kettlebell swings gave me DOMS the next day but in future those will be for Saturdays.

24 February

Throws, 4
Drills E
Strides, 2 x 60m
Blocks 20, 30, 40m 98%
2 x 60m (12 mins) 98%
Abs, 5 mins

Very chilled session, completed both runs in 7.50 with total relaxation.

26 February

Race 2 – 7.57

Gauged everything on the guy next to me who I thought ran 7.89 in the first heat but turned out to be an 8.2 runner. In terms of technique it was good but maybe a little too relaxed since I thought I had an immense start. Shouldn’t have done drills yesterday and the new diet had me feeling really bloated and heavy on the line.

KB Swings – 15 x 13.5kg, 2 x 15 x 16kg, 15 x 18.5kg
SL Eccentric Ham Curls – 6 x 27.5kg, 6 x 30kg
DB Reverse Lunges – 12 x 21kg, 12 x 31kg, 12 x 33.5kg
Dips – 4 x 20
Jack Knives – 5 x 20
Eccentric SL Calf Lowers – 4 x 20 x 18kg

Went home and did leg weights until I couldn’t stand up.

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