Full Winter Sprint Program (Sept 2022)

[Fraser_9to5]

SPP Week 3 of 8

14 Nov

Box Jumps – 3 x 5
MB Throws – 2 x 5
Block Starts – 2 x 10, 2 x 20, 30m
2 x 2 x EFE 60m [5 mins/6 mins]
2 x 60m (30m IL) [7 mins] in 7.88, 7.90 (no wind)
Back Squat – 3 x 6 x 100kg
Side Lunge – 2 x 8 x 20kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

I’ve been shifting all my workouts by one day to accommodate a new schedule. I didn’t have time to do all the weights so those will have to be tomorrow morning. Happy with my 60m times given I’m still shutting down at 30m and maintaining the speed I have, though probably only 1/10th more to go. Once my weights shift to the lower rep ranges I expect to start cutting those hand times down further.

15 Nov

Bench Press – 3 x 6 x 75kg
BB Rows – 2 x 8 x 65kg
DB Rows – 1 x 8 x 27.5kg
Pull ups – 8,8,6 x 10kg
Swiss Ball Hyperextensions – 3 x 8

Bike Tempo – 111,321,212,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m

I switched to DB rows and can go heavier there. I also moved my bike tempo before the mobility work so that the bike work acts as a warm up and I’m also finishing the workout by improving my hip RoM.

I had to cut the session short as my stomach wasn’t feeling great, this was an early morning workout and I assumed it was the banana I ate but I felt poorly all day and by 4pm I was throwing up everywhere.

16-19 Nov

Off sick, stomach bug.

I went to a soft play centre on the Sunday and stupidly forgot to wash my hands before eating. Have been on the BRAT diet for 2-3 days and well below my usual calorie intake.

20 Nov

Bike Tempo – 111,212,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
A1 Pull ups – 2 x 10
A2 Seated Dips – 2 x 20
A3 L-Sit hold – 2 x 15 secs

First workout since being ill. I weighed in at 69kg, meaning I’ve lost around 1kg since last week. Obviously not feeling 100% but hopeful I can do my track session tomorrow as usual.

Here’s a clip from my very first block session on the 12th. I actually felt like the first settings I chose were pretty spot on but I’ve forgotten what I should be working on in my first steps.

View this post on Instagram

A post shared by 9to5strength (@9to5strength)

[Fraser_9to5]

SPP Week 4 of 8

21 Nov

Box Jumps – 3 x 5
MB Throws – 2 x 5
Block Starts – 10, 2 x 20, 30m
3 x EFE 60m [5 mins]
1 x 60m (30m IL) in 8.05 (wet)
Bench Press – 5 x 77.5,80,80kg
Back Squat – 3 x 5 x 105kg
DB Rows – 3 x 8 x 30kg
Pull ups – 3 x 6 x 10kg
Swiss Ball Hypers – 3 x 8
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 14 x 5kg

22 Nov

Bike Tempo – 111,121,131,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
GS circuit – 15 reps
A1 Pull ups – 2 x 10
A2 Dips – 2 x 20
A3 L-Sit – 2 x 15 secs

23 Nov

Around The Square – 3 x 4
CMJ – 3, best of 57cm
Broad Jumps – 4, best of 235cm
Accels – 3 x 30m in ~4.45 secs
3 x 3 x 60m (32.5m IL) in ~7.90 secs
High Knees – 60,50,40 per leg (60 secs rest)
Bench Press – 3 x 5 x 80kg
Back Squat – 3 x 5 x 105kg
Side Lunge – 2 x 8 x 20kg
Prone Cobra – 3 x 25 secs

I was going to increase the back squat but as I’m reading Super Training by Verkhoshansky it basically says for speed-strength you don’t want to be grinding out reps, so I kept it at 105kg and tried to get up as fast as I can.

26 Nov

Plyometrics – 3 x 20m
2 x (20m 3 point, 30m falling)
2 x 2 x 60m (32.5m IL) (3 mins/6 mins) in ~7.90 secs
Tempo Runs – 300m (44.3)
Bench Press – 3 x 5 x 82.5kg
Back Squat – 3 x 5 x 105kg
DB Rows – 3 x 8 x 30kg
Pull ups – 3 x 6 x 10kg
Swiss Ball Hypers – 3 x 8
Stir The Pot (Abs) – 3 x 30 secs

The tempo runs have gone from 15-16 secs per 100m to 14-15 secs, so I had to try and dip under 45 secs. I felt fatigue in what I think was the rectus femoris of my right quad, it came on during the 20-30m runs and was on my mind during the 60’s. Very rare to pull a quad but I was massaging it between reps as a precaution. Still did squats without an issue.

27 Nov

Bike Tempo – 111,121,212,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
A1 Pull ups – 2 x 10
A2 Seated Dips – 2 x 20
A3 L-Sit hold – 2 x 15 secs

I really like the new set up with bike tempo first. I did the running drills barefoot on a mat which was also a nice change.

Here’s a 60m from the 23rd, still have more in the tank as I’m only holding speed from 32.5m.

View this post on Instagram

A post shared by 9to5strength (@9to5strength)

[Fraser_9to5]

SPP Week 5 of 8

28 Nov

Box Jumps – 3 x 5
MB Throws – 2 x 5
Block Starts – 2×10, 2×20, 2x30m
2 x 3 x 30E20F
2 x 60m (40m IL) in ??, 7.95
Back Squat – 3 x 5 x 105kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

29 Nov

Bike Tempo – 111,321,212,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m

Skipped general strength circuit and gymnastics here.

30 Nov

Around The Square – 3 x 4
CMJ – 3, best of 57cm
Broad Jumps – 4, best of 240cm
Accels – 3 x 30m in ~4.45 secs
3 x 3 x 60m (35m IL) in ~7.90 secs
High Knees – 3 x 60 per leg (60 secs rest)
Bench Press – 3 x 5 x 80kg
Back Squat – 1 x 5 x 107.5kg, 2 x 5 x 105kg
Sprinter Sit Ups – 3 x 8 x 20kg

I had some pain in the right side of my torso when doing sprinter sit ups. I’d hoped for slightly quicker in the 60m runs but a few were 7.85 so progress is being made. Also reassuring to have my broad jumps go up a few cm each week.

3 Dec

Plyometrics – 3 x 20m
3 x (20m 3 point, 30m falling)
3 x 60m, 1 x 60m (36m IL) in ~8.05 secs
Tempo Runs – 300m, 200m (47.1, 29.9)
Bench Press – 3 x 5 x 85kg
Back Squat – 3 x 5 x 105kg
DB Rows – 1 x 8 x 30kg, 2 x 8 x 32.5kg
Pull ups – 3 x 6 x 10kg
Swiss Ball Hypers – 3 x 8
Stir The Pot (Abs) – 3 x 30 secs

I skipped nordic curls because it was too cold in the gym, also too cold to sprint today. It was 6 celsius in lycra shorts and I found myself concerned about hamstring strains as I couldn’t keep my legs warm enough. I did some weighted walking yesterday which may have impacted my speed, as well as the fact it was very cold. In future I will wear long lycra as I don’t have tracksuit bottoms.

4 Dec

Bike Tempo – 111,212,212,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m

The last exercise of hip mobility is actually a single leg calf raise on an incline. I did this session first thing in the morning and the final exercise in bare feet. The arch of my right foot was in quite a lot of pain which may have been due to exercising on a cold surface. I also had a lot of arch pain on the Friday when I did a 25 minute walk with a very heavy backpack in hiking shoes which don’t support my feet enough.

I’m very unlikely to be racing on the 18th and may not even be sprinting by then.

[Fraser_9to5]

SPP Week 6 of 8

5 Dec

Box Jumps – 3 x 5
MB Throws – 2 x 5
Back Squat – 5 x 60,70,80,90,100kg
Bench Press -3 x 5 x 85kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Sprinter Sit Ups – 3 x 8 x 20kg

Foot injury so no sprinting, also been reading up on velocity training so filmed myself lifting 60-100kg for reps in order to go frame by frame and establish speed.

6 Dec

Bike Tempo – 111,321,321,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
GS Circuit – 2 x 18 reps in 6:10, 7:35

The circuit includes decline push ups and when I get stuck on those the clock just runs and runs.

7 Dec

Foot prehab work
Massage Gun – Calf & Glutes 90 secs

I had a look at Vert Code Elite as he had some really good foot training protocols. I lifted an exercise called wide foot / short foot and will do that 3x/week. I also want to step up my recovery measures in the form of regular soft tissue therapy on my trouble spots.

8 Dec

Around The Square – 3 x 4
MB Throws – 4 x 5
Broad Jumps – 5, best of 236cm
High Knees – 3 x 60 per leg (60 secs rest)
Bench Press – 3 x 5 x 80kg
Back Squat – 5 x 90,95,100,105kg
Sprinter Sit Ups – 3 x 8 x 20kg

Further explorations into bar speed in the back squat. I still can’t sprint but I introduced high knees, which sucked as always.

10 Dec

Triple Broad Jump – 7.10m (wet track)
Blocks – 10,20,30,40m
4 x 60m (36m IL) in ?, 7.95,7.91,8.02 secs
Tempo Runs – 300m, 200m (45.3, 30.6)
Bench Press – 3 x 5 x 85kg
Back Squat – 3 x 5 x 100kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs

I misread the text, it was a standing triple jump I was meant to be tracking over time. The broad jump wasn’t 100% as the track was slippery in my trainers. I read online about my foot injury and it said sprinting should be fine, which it was. It must be something to do with the spikes hugging the arch of the foot. I was a little rusty but pleased to stay under 8 seconds on average. I put in stomach vacuums as it helped with stability in the bottom of the squat and that’s something I’ve noticed is lacking from all my bar speed footage.

Here’s some of my bar speed training

View this post on Instagram

A post shared by 9to5strength (@9to5strength)

[Fraser_9to5]

SPP Week 7 of 8

11 Dec

Bike Tempo – 111,212,212,111 (level 5, 100rpm, 135W)
Hip Mobility (AH)
A Skip, B Skip, Run A, Run B – 2 x 20m
A1 Pull ups – 3 x 10
A2 Dips – 3 x 20
A3 L-Sit Hold – 3 x 15 secs
Foot prehab/massage

12 Dec

Box Jumps – 3 x 5
MB Throws – 2 x 5
Bike Speed – 3 x 20 secs lvl 11 @ 430W
Bike Speed – 3 x 20 secs lvl 12 @ 435W
Bike Speed – 3 x 22 secs lvl 11 @ 425W
Back Squat – 5 x 105,110,110kg
Bench Press -3 x 5 x 85kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stir The Pot – 3 x 30 secs

I was experimenting with different resistance levels, 11 is actually about right. I don’t like bike sprints as it feels all quad no HS.

13 Dec

Bike Tempo – 111,321,321,111 (level 5, 100rpm, 140W)
Hip Mobility (AH)
GS Circuit – 2 x 20 reps in 6:05, 7:30
Foot prehab

14 Dec

Around The Square – 3 x 4
MB Throws – 4 x 5
CMJ – 3, best of 57cm
Broad Jump – 4, best of 218cm
Bike Accels – 3 x 15 secs lvl 13 460W
Bike Speed – 2 x 3 x 22 secs lvl 11 430W
High Knees – 60,50,50,40 contacts per leg
Bench Press – 3 x 5 x 85kg
Back Squat – 3 x 5 x 100kg
Prone Cobra – 3 x 25 secs

No idea what was going on with broad jump, wet floor so possible fear of slipping.

15 Dec

Foot prehab

[Author]

Posts