Full Winter Sprint Program (Sept 2022)

[Fraser_9to5]

GPP Week 3 of 3

10 Oct

Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
Bike Tempo – 2 x 7 x 45 on/15 off (105rpm, 130W)
General Strength Circuit – 15 reps (5 mins 50)

I did the drills in my garden. I really can’t spare the time to go and do proper tempo runs in my lunch break so the bike tempo is here to stay.

11 Oct

Box Jumps – 3 x 5
Hills – 3 x 3 x 20m
DB RLESS – 3 x 9 x 20kg
SL Swiss Ball Curl – 3 x 10
SLRDL – 3 x 8 x 40kg
BB Hip Thrust – 3 x 8 x 100kg
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

Hip thrust was borderline on the RoM, also bumped the other exercises by a rep where possible.

12 Oct

Bike Tempo – 111,121,121,111 (level 5, 100rpm, 140W)

I only had time to do this session on the bike. The notation is meant to be 1 = 100m, 2 = 200m etc. with 50m jog 50m walk between reps but I did multiples of 45 seconds on/15 off, so for the “2” I did 1 min 30 cycling and 30 seconds rest. My fitness is good so this is more of an active recovery session now, though I might add in circuits or find a way to do my med ball throws.

14 Oct

Around The Square – 3 x 4
CMJ – 5, best of 54cm
Broad Jumps – 5, best of 229cm
Hill Runs – 2 x 10 x 10m

I had a late meal and a late night prior to this so I was feeling awful. I moved the weights to the next day.

15 Oct

BB Rows – 3 x 8 x 60kg
DB Incline Press – 3 x 8 x 20kg
Skull Crushers – 3 x 8 x 28.5kg
BB OHP – 8,8,6 x 40kg
Plate Raises – 3 x 8 x 10kg
A1 Sprinter Sit ups – 3 x 8 x 20kg
A2 Bear Dog with Shoulder Taps – 3 x 10
A3 Leg Lowers – 3 x 15

Starting to approach the weights I consider a challenge in all exercises, rows were previously very light for me. I did abs out of habit but really shouldn’t as it means it’s better to skip them tomorrow.

16 Oct

Plyometrics – 3 x 20m
3 Point Starts – 3 x 4 x 10m [60 secs]
Tempo Runs – 2 x 4 x 100m, 300m [25 secs / 3 mins] avg 15.2, 14.9, 300m in 46.3
DB RLESS – 3 x 9 x 20kg
SL Swiss Ball Curl – 3 x 10
SLRDL – 1 x 8 x 40kg
RDL – 2 x 8 x 80kg
BB Hip Thrust – 3 x 8 x 100kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

Very happy with the track session, I feel fast. Particularly happy with how I held my form for the 300m and easily hit the target time. SLRDL is a bit scrappy so I went back to the double leg version. Next week this session goes back to squats (hooray!) and the rep ranges change in midweek.

The next two weeks are a GPP/SPP transition, which means the Tuesday session moves from hills to the track (yesssss!!!). I’m hoping my broad jumps and CMJ trend upwards from here as they should be a rough indication of my speed.

[Fraser_9to5]

GPP/SPP Transition Week 1 of 2

17 Oct

Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
Bike Tempo – 111,121,121,111 (level 5, 105rpm, 140W)
General Strength Circuit – 10 reps (3 mins 30)

18 Oct

Box Jumps – 3 x 5
Accels – 3 x 3 x 20m in ~3.3 secs
DB RLESS – 3 x 7 x 22.5kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 7 x 80kg
BB Hip Thrust – 3 x 7 x 105kg
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

First Tuesday track session of the year and I loved it. I had trouble with my watch on about half the 20m runs but I was getting roughly 3.3 seconds each time. That doesn’t really tell me much, I need at least 30m to be able to tell what form I’m in.

20 Oct

A Skip, B Skip, Run A, Run B – 2 x 20m
MB Throws – 6 x 5kg
Bike Tempo – 111,212,121,111 (level 5, 100rpm, 140W)

I now do standing drills so it isn’t really 20 metres, it’s the equivalent number of ground contacts. I realised I could put my gym tile out in the garden and have a non-slip surface to do my med ball throws. Since I have a “slam ball” which is non-bounce it didn’t dent my lawn too much, and I did the other throws at the garage wall.

21 Oct

Around The Square – 3 x 4
CMJ – 5, best of 56cm
Broad Jumps – 5, best of 228cm
Hill Runs – 2 x 10 x 10m (90 secs / 3 mins)
BB Rows – 3 x 8 x 60kg
DB Incline Press – 3 x 8 x 22.5kg
Skull Crushers – 3 x 8 x 28.5kg
A1 BB OHP – 3 x 8 x 40kg
A2 Pull ups – 3 x 8 x 10kg
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Bear Dog with Shoulder Taps – 3 x 10
B3 Leg Lowers – 3 x 15

Glad to finally jump higher, I didn’t feel great today so there’s certainly much more to come in that and the broad jump. I ditched plate raises because front delts typically get worked enough in other exercises and I put in pull ups because I spent a long time improving them so don’t want to squander my gains.

23 Oct

Plyometrics – 3 x 20m
3 Point Starts – 3 x 4 x 10m [60 secs]
Tempo Runs – 2 x 4 x 100m, 300m, 200m [30 secs / 3 mins] avg 14.8, 14.9, 300m in 46.1, 200m in 30.8
Back Squats – 8 x 80, 85, 87.5kg
Bench Press – 3 x 8 x 70kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
B1 V-Sit ups – 3 x 15
B2 Ab Wheel – 3 x 10
B3 Seated Twists – 3 x 20

The long tempo is horrible but I have good strength under fatigue. I had no idea where to pick up on back squats and probably went too light, even the final set I was cranking them out. Bench press was a struggle and 70kg was spot on.

I’m really becoming invested in this training now and I work extra hours early in the morning to create a long lunch in which to go to the local track. I’m eyeing up 60m fixtures and the first one nearby is 18th December which is 8 weeks away. My last hills session is next week and then it’s a 3rd track session with some low intensity 60m runs. That’s when I’ll know what shape I’m in. I would be perfectly happy running anything sub 7.70 (PB is 7.43) and I wouldn’t want to go and compete if I’m going to be anywhere near 8 flat.

[Fraser_9to5]

GPP/SPP Transition Week 2 of 2

24 Oct

Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
Bike Tempo – 111,121,121,111 (level 5, 105rpm, 140W)
General Strength Circuit – 10 reps (3 mins 35)

25 Oct

Box Jumps – 3 x 5
Accels – 3 x 2 x 30m in ~4.4 secs
DB RLESS – 3 x 8 x 22.5kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 7 x 80kg
BB Hip Thrust – 3 x 7 x 105kg
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 Ab Wheel – 3 x 10
B3 Russian Twists – 3 x 20

Great to do some accelerations beyond 20m and get a hand time. I was running similar for 30m in the summer and that translated to 12.6 hand timed 100m.

26 Oct

ILL – Missed the session

28 Oct

Around The Square – 3 x 4
CMJ – 5, best of 56cm
Broad Jumps – 5, best of 233cm
Hill Runs – 2 x 10 x 10m (90 secs / 3 mins)
BB Rows – 3 x 8 x 62.5kg
DB Incline Press – 3 x 9 x 22.5kg
Skull Crushers – 3 x 9 x 28.5kg
A1 BB OHP – 3 x 8 x 40kg
A2 Pull ups – 3 x 8 x 10kg
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Ab Wheel – 3 x 10
B3 Seated Twists – 3 x 20 x 1.25kg

The broad jump is a season’s best and the CMJ matches my SB. I’d like everything to trend upward as a sign that I’m on the right track. My last hill session for a while, good riddance! I know it’s useful for sprint mechanics but I love running on the track so much more, and the weather will only get worse so I’m glad to see the back of grass.

30 Oct

Plyometrics – 3 x 20m
3 Point Starts – 3 x 4 x 10m [60 secs]
Tempo Runs – 4 x 100m (14.8), 300m (46.3), 200m (30.3), 150m (22.3) [30 secs / 3 mins]
Back Squats – 8 x 90, 92.5, 95kg
Banded Rotator Cuff – 2 x 3 x 8
Bench Press – 3 x 8 x 70kg
Swiss Ball Hyperextensions – 3 x 8
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra Hold – 3 x 25 secs

I’m still carrying a bit of a cold so the session was a bit of a chore. Squats went up nicely, one of my biggest problems at University was “majoring in the minors” and putting far too much emphasis on how much I lifted in the gym. I finished with prone cobra after searching online for core exercises for sprinters.

Here’s one of my 30m runs from Tuesday

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[Fraser_9to5]

SPP Week 1 of 8

31 Oct

Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
Bike Tempo – 111,121,121,111 (level 5, 105rpm, 140W)
General Strength Circuit – 15 reps (5 mins 01)

1 Nov

Box Jumps – 3 x 5
Accels – 2 x (20m pushup, 20m 3 point, 30m falling)
2 x 3 x EFE 60m (4 mins/7 mins) in ~8.1 secs
DB RLESS – 3 x 6 x 25kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 8 x 80kg
BB Hip Thrust – 3 x 8 x 105kg
Side Squats – 3 x 8 x 15kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

I added in side squats because my adductors are a weak link, can go heavier next week. Prone cobra is a core move that works the posterior chain and is a nice change from my usual routine. EFE stands for easy-fast-easy, meaning submax-max-submax for each 20m section of the 60m run.

2 Nov

A Skip, B Skip, Run A, Run B – 2 x 20m
MB Throws – 3 x 7 x 5kg
Bike Tempo – 111,312,212,111 (level 5, 105rpm, 140W)

4 Nov

Thigh measurement – 57cm
Around The Square – 3 x 4
CMJ – 5, best of 57cm
Broad Jumps – 5, best of 235cm
Accels – 3 x 30m in ~4.5 secs
3 x 4 x 60m (20m IL) (2 mins/5 mins) in 8.1-8.3 secs
BB Rows – 3 x 7 x 65kg
DB Incline Press – 3 x 8 x 25kg
Skull Crushers – 3 x 7 x 31kg
A1 BB OHP – 3 x 7 x 42.5kg
A2 Pull ups – 3 x 7 x 15kg
B1 Sprinter Sit ups – 3 x 8 x 20kg
B2 Ab Wheel – 3 x 11
B3 Seated Twists – 3 x 20 x 1.25kg

Nice to jump a little further in broad jumps, and a bit higher in CMJ. IL = Intensity limit, and it means you stop accelerating at 20m. Bit of a headwind for the sprints.

6 Nov

Plyometrics – 3 x 20m
2 x 4 x 60m (20m IL) (90 secs/4 mins) in 8.0-8.2 secs
Tempo Runs – 300m (46.3), 200m (30.2) [3.5 mins]
DB RLESS – 3 x 6 x 25kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 6 x 85kg
BB Hip Thrust – 3 x 6 x 110kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra Hold – 3 x 25 secs

This time a bit of a tailwind for the 60m runs. I was in a bit of a hurry to increase RDL, I should back off and make sure technique is 100%. I’m tracking how long each session takes and this whole week was 9 hours of training which is a little on the high side. I might look to trim bits out to fit my limited free time.

Here is a 60m run with a 20m intensity limit

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[Fraser_9to5]

SPP Week 2 of 8

7 Nov

Skipped Workout

I was very busy and couldn’t find 30-45 mins to exercise.

8 Nov

Box Jumps – 3 x 5
Accels – 2 x (20m pushup, 20m 3 point, 30m falling)
3 x EFE, 3 x FEF 60m (4 mins/7 mins) in 7.8-8.0 secs
DB RLESS – 3 x 7 x 25kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 6 x 85kg
BB Hip Thrust – 3 x 7 x 110kg
Side Squats – 3 x 8 x 20kg
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 Ab Wheel – 3 x 11
B3 Ab Twists – 3 x 18 x 2.5kg

9 Nov

A Skip, B Skip, Run A, Run B – 2 x 20m
MB Throws – 3 x 8 x 5kg
Bike Tempo – 111,321,212,111 (level 5, 105rpm, 140W)

10 Nov

Around The Square – 3 x 4
CMJ – 5, best of 54cm
Broad Jumps – 5, best of 232cm
Accels – 3 x 30m in ~4.45 secs (tailwind)
4 x 3 x 60m (25m IL) (2 mins/5 mins) in ~7.95 secs
BB Rows – 3 x 8 x 65kg
DB Incline Press – 3 x 7 x 27.5kg
Skull Crushers – 3 x 8 x 31kg
A1 BB OHP – 7,6,6 x 42.5kg
A2 Pull ups – 8,7,6 x 15kg

I’m trying to bunch my workouts and move everything back a day so this came a day early and I could tell, very flat in my warm up and jumping. The tailwind disguised what would have been sluggish times. Instead of straight sets of pull ups I stopped short of failure each time, it was something I found helpful in my recent pull up training. The alternative is always keeping a few reps back in the first set in order to match it in the 3rd set e.g. 6,6,6 when it could be 8,7,6

12 Nov

Plyometrics – 3 x 20m
Block Starts – 6 x 10m, 2 x 20m
3 x 3 x 60m (25m IL) (90 secs/4 mins) in ~7.90 secs (no wind)
Tempo Runs – 300m (46.6), 200m (29.8) [3.5 mins]
DB RLESS – 3 x 6 x 27.5kg
SL Swiss Ball Curl – 3 x 10
RDL – 3 x 6 x 85kg
Prone Cobra Hold – 3 x 25 secs

Great runs, nice to get consistent sub 8 seconds in these runs without a tailwind. Still shutting off at 25 metres so there should be more in the tank.

13 Nov

Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
Bike Tempo – 111,212,111 (level 5, 100rpm, 135W)
A1 Pull ups – 2 x 12
A2 Seated Dips – 2 x 20
A3 L-Sit hold – 2 x 15 secs

Reduced bike tempo today, I read that it reduces RoM so I did these upright without holding on to the handlebars. It’s now a gymnastics circuit, only have small parallel bars for dips so might try an alternative. This is technically the start of SPP week 3 but I’ve moved everything back a day to accommodate a change in schedule.

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