Full Winter Sprint Program (Sept 2022)

[Fraser_9to5]

Break In Training Week 1 of 2

5 Sept

Drills (8) – 2 x 20m
Build Ups – 2 x 40m
MB Throws – 4 x 5 x 5kg
Tempo Runs – 2 x 6 x 100m [50 jog/50 walk] avg 16.2, 16.2 secs

The drills are your standard running drills like A Skip, B Skip. Medicine ball throws were overhead backwards, between legs forward, hip toss and a chest pass. Tempo runs on grass, quite firm ground and I would have maybe liked 16 flat.

6 Sept

Box Jumps – 3 x 5
Hills – 2 x 5 x 15m [walk back recovery]
DB RLESS – 3 x 8 x 15kg
SL Swiss Ball Curl – 3 x 8
RDL – 2 x 8 x 70kg
BB Hip Thrust – 3 x 8 x 70kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

I need to measure the workbench I jump onto but probably ~90cm. The hills were good, I did this at 7am before work and it’s very peaceful. Never done a single leg swiss ball curl before, the top of my left calf wasn’t enjoying it. I had to cut the RDL short as my right hamstring didn’t like that.

7 Sept

Hip Mobility (AH)
Drills (8) – 2 x 20m
Build Ups – 2 x 40m
Tempo Runs – 2 x 5 x 100m [50 jog/50 walk] avg 16.2, 16.0 secs

AH stands for Adonis Harrison, an Instagram coach I follow. He posted a hip mobility and ankle strength series which I copied down and went through.

8 Sept

BB Rows – 3 x 8 x 20kg
BB OHP – 3 x 8 x 20kg
Plate Raises – 3 x 8 x 5kg

While I could have done the intended hill runs today, there’s a harder session on the Saturday that I wanted to be fresh for. As I’m still wrapping up a pull up program I kept the weights extremely light, effectively only practicing the bar path.

10 Sept

Plyometrics – 3 x 20m
3 Point Starts – 2 x 5 x 10m [45 secs]
Tempo Runs – 4x100m, 3x100m, 4x100m [30 secs / 2.5 mins] avg 16.0
Bench Press – 3 x 8 x 40kg
Back Squats – 3 x 8 x 80kg
Rotator Cuff (2 directions) – 3 x 8
Rev Hyper Extension (Swiss ball) – 3 x 8

Great session, very fresh. I was on an athletics track so the tempo runs were a touch faster, nice to do some 3 point starts already. Again upper body weights kept light, squats close to max effort with 60 secs rest. Doing reverse hyper extensions with a swiss ball is a game changer, I can’t believe I didn’t think of that. I put the ball on an exercise bench and hold onto my squat rack.

Overall a great first week, I’ll need to trim some of the exercises to squeeze it in during lunch breaks or before work but I’d love to do that more consistently.

[Fraser_9to5]

Break In Training Week 2 of 2

12 Sept

Drills (8) – 2 x 20m
Build Ups – 2 x 40m
MB Throws – 3 x 6 x 5kg
Tempo Runs – 2 x 8 x 100m [50 jog/50 walk] avg 16.0, 16.0 secs

I ditched one of the throws and added a rep to each set. The tempo runs were faster and if I’m honest I wasn’t trying that hard.

13 Sept

Box Jumps – 3 x 5
Hills – 2 x 5 x 15m [walk back recovery]
DB RLESS – 3 x 8 x 17.5kg
SL Swiss Ball Curl – 3 x 8
RDL – 3 x 8 x 70kg
BB Hip Thrust – 3 x 8 x 80kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

Bumping the numbers in a few exercises but not going all out (yet!).

14 Sept

Missed session

I usually do this in my lunch break but I had to pick up my girls from nursery so missed the session. I should have done the hip mobility and in future I will try to squeeze in parts of the session even if I can’t do the whole thing.

15 Sept

Thighs measured 56cm
Around The Square – 3 x 4
CMJ – 5, best of 54cm
Broad Jumps – 5, best of 217cm
Hill Runs – 2 x 10 x 10m
BB Rows – 3 x 8 x 30kg
BB OHP – 3 x 8 x 30kg
Plate Raises – 3 x 8 x 5kg

Last week I missed the hills but I managed to do them here. I want to track certain metrics which I feel should trend upwards if I am in fact getting faster, and two of those are countermovement jumps (CMJ) and broad jumps (let’s not talk about their acronym). Broad jumps were 85-90%, I’m also well within myself for the upper body as it’s the final week of my pull up program.

17 Sept

Plyometrics – 3 x 20m
3 Point Starts – 2 x 5 x 10m [60 secs]
Tempo Runs – 3 x 4 x 100m [30 secs / 2.5 mins] avg 15.5, 16.0, 16.0
Bench Press – 3 x 8 x 50kg
Back Squats – 3 x 8 x 82.5kg
Rotator Cuff (2 directions) – 3 x 8
Rev Hyper Extension (Swiss ball) – 3 x 8

I went off too fast in the tempo, though I really need to stop considering 16 flat acceptable when I know I can get into the 15’s without much trouble. Again really fresh for this session and I’m getting the track work done in 60 mins and the weights in 20 mins, which is manageable most weeks.

Next week I’m away with work for a few days but I’ll fit in some of the exercises

[Fraser_9to5]

Disrupted Week

19 Sept

Drills (8) – 2 x 20m
Build Ups – 2 x 40m
MB Throws – 3 x 6 x 5kg
Tempo Runs – 2 x 9 x 100m [50 jog/50 walk] avg 16.0, 15.9 secs

20 Sept

Box Jumps – 3 x 5
Hills – 2 x 5 x 20m [walk back recovery]
DB RLESS – 3 x 8 x 17.5kg
SL Swiss Ball Curl – 3 x 8
RDL – 3 x 8 x 75kg
BB Hip Thrust – 3 x 8 x 85kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

22 Sept

DB Bent Over Row – 3 x 8 x 15kg
DB OHP – 3 x 8 x 15kg
Plate Raise – 3 x 8 x 5kg
DB Incline Press – 3 x 8 x 20kg

This was in a hotel gym and not going full out, though incline press was tough.

23 Sept

Climbed Snowdon – 3 hours

This was for a work offsite and while I wasn’t that sore over the weekend I was busy so couldn’t squeeze in a session.

[Fraser_9to5]

GPP Week 1 of 3

26 Sept

Exercise Bike Tempo – 2 x 9 x 45 on/15off, 100rpm, 120W

This is less challenging than grass runs but a really good option when the weather is poor, which it will be for a lot of autumn & winter.

27 Sept

Box Jumps – 3 x 5
Hills – 2 x 5 x 20m [walk back recovery]
DB RLESS – 3 x 8 x 20kg
SL Swiss Ball Curl – 3 x 8
RDL – 3 x 8 x 80kg
BB Hip Thrust – 3 x 8 x 90kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

Bumping all three lower body weights was a mistake and this was quite tough.

28 Sept

Hip Mobility (AH)
Exercise Bike Tempo – 2 x 5 x 45 on/15 off 100rpm, 120W (level 4 of 32)
General Strength Circuit – 15 reps

I tried level 5 and my thighs said no so it seems like my first choice was spot on. This is probably the session I’ll do on the bike going forward as it’s the easier of the two and otherwise I’m using up every spare moment of free time to gym.

1 Oct

BB Rows – 3 x 8 x 45kg
BB OHP – 8,8,7 x 40kg
DB Incline Press – 8,8,6 x 20kg
Plate Raises – 3 x 8 x 7.5kg

This was right after a maximum pullup attempt (25 reps) and my upper body was toast. I didn’t do hill reps as I have a session the next day but I wanted to do upper body with a more respectable weight.

2 Oct

Plyometrics – 3 x 20m
3 Point Starts – 2 x 5 x 10m [60 secs]
Tempo Runs – 5,4 x 100m, 250m [30 secs / 2.5 mins] avg 15.5, 15.2, 250m in 38.2
DB RLESS – 3 x 8 x 20kg
SL Swiss Ball Curl – 3 x 8
SLRDL – 3 x 8 x 40kg
BB Hip Thrust – 3 x 8 x 90kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

I was much happier with my tempo runs and not even as out of breath as usual. I was aiming for 40 seconds in the 250m which is 16 secs per 100m but I held my speed really well. RDL tires my back so I switched to single leg with a barbell.

I’m shifting my sessions as of next week because I have a compulsory office day which will fall on Thursdays.

[Fraser_9to5]

GPP Week 2 of 3

3 Oct

Hip Mobility (AH)
Bike Tempo – 2 x 5 x 45 on/15 off (105rpm, 130W)
General Strength Circuit – 15 reps (5 mins 50)

I pushed it a little more on the exercise bike as my heart rate wasn’t getting that high from this session.

4 Oct

Box Jumps – 3 x 5
Hills – 2 x 5 x 20m
DB RLESS – 3 x 8 x 20kg
SL Swiss Ball Curl – 3 x 8
SLRDL – 3 x 8 x 40kg
BB Hip Thrust – 3 x 8 x 90kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Bear Dog with Shoulder Taps – 3 x 10
B3 Leg Lowers – 3 x 15

I forgot to integrate ab work last week. Good session, no issues.

5 Oct

Drills (8) – 2 x 20m
Build Ups – 2 x 40m
Tempo Runs – 2 x 10 x 100m [50 jog/50 walk] avg 15.3, 15.3 secs

Very wet weather and blustery too. I set up so it was a tailwind which meant cruising to faster times. No med ball as it really was a miserable day to go out and exercise.

7 Oct

Thighs measured 56cm
Around The Square – 3 x 4
CMJ – 5, best of 54cm
Broad Jumps – 5, best of 230cm
Hill Runs – 2 x 10 x 10m
BB Rows – 3 x 8 x 50kg
DB Incline Presss – 3 x 8 x 20kg
Skull Crushers – 3 x 8 x 26kg
BB OHP – 8,8,5 x 40kg
Plate Raises – 3 x 8 x 10kg

Good to get further in broad jump, a little surprised I’m not able to jump higher but it’s technically only week 2 proper.

9 Oct

Plyometrics – 3 x 20m
3 Point Starts – 2 x 5 x 10m [60 secs]
Tempo Runs – 2 x 5 x 100m, 250m [30 secs / 4 mins] avg 15.2, 15.2, 250m in 39.2
DB RLESS – 3 x 9 x 20kg
SL Swiss Ball Curl – 3 x 9
SLRDL – 3 x 8 x 40kg
BB Hip Thrust – 3 x 8 x 95kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Bear Dog with Shoulder Taps – 3 x 10
B3 Leg Lowers – 3 x 15

Good session and good training week. I ate some more so hoping to get back above 70kg soon. I added a rep here or there in the gym and also 5kg to the hip thrusts. I’d like to fill out my legs a bit, measuring them each week to see if that happens.

I’ve started labelling the training weeks so next week is the last one of GPP and then it’s a transition to SPP and more track, less hills. By then I’ll have some hand timed runs I can use to gauge my progress.

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