Full Winter Sprint Program (Sept 2022)

[Fraser_9to5]

SPP Week 8 of 8

17 Dec

Box Jumps – 3 x 5
MB Throws – 2 x 5
Bike Accels – 4 x 15 secs lvl 13 @ 470W
Bike Speed – 3 x 22 secs lvl 11 @ 440W
Back Squat – 3 x 5 x 90kg
Bench Press -3 x 5 x 77.5kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs
Calf Raises – 20

I tried some shorter bike sprints and increased the resistance. Thankfully this is a deload week and weights were only 90%. My foot arch has been troubling me and I’m at the stage where I want to start strengthening it up again so I finished with calf raises.

18 Dec

Bike Tempo – 111,121,121,111 (level 5, 100rpm, 140W)
Hip Mobility (AH)
Drills – ABAB x 2
A1 Pull ups – 3 x 10
A2 Dips – 3 x 20
A3 L-Sit Hold – 3 x 15 secs
Foot prehab/massage

19 Dec

Around The Square – 3 x 4
MB Throws – 3 x 5 (muddy so couldn’t do one set)
CMJ – 3, best of 57cm
Broad Jump – 4, best of 230cm
Accels – 3 x 40m ~5.70 secs
2 x 3 x 60m ~8.0 secs (submax, huge tailwind)
High Knees – 3 x 50 contacts per leg
Bench Press – 3 x 5 x 77.5kg
Back Squat – 3 x 5 x 90kg
Stir The Pot – 3 x 30 secs

20 Dec

Foot prehab

I skipped the workout today because I had insomnia and was up from 12.30am

21 Dec

Hops: Left, Right, 3L3R – 2 x 20m
Accels – 3 x 40m ~5.65 secs
3 x 60m ~8.1 secs (submax)
300m in 46.7 secs
Bench Press – 3 x 5 x 77.5kg
Back Squat – 3 x 5 x 90kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

22 Dec

Foot prehab

I’ve been doing my speed session 2 days after speed endurance, so I switched it to the Saturday session as I take Thurs & Fri off. This seems the most sensible approach going forward. The whole week was submaximal and having read Supertraining I appreciate the importance of doing so. When I was at Uni I would treat these breaks as a chance to “catch up” to everyone else since I was one of the slower members of my training group.

[Fraser_9to5]

Pre Comp Week 1 of 2

24 Dec

Box Jumps – 3 x 5
MB Throws – 2 x 5
Blocks – 20,30,40m
4 x 70m in ~8.95 secs
Back Squat – 3 x 5 x 90kg
Bench Press -3 x 5 x 77.5kg
SL calf raise – 2 x 8 x 30kg
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 was reading more about calf raises and it seems like they’re worth including in a speed program, though I’m not going to rush out and load up on them.

25 Dec

Bike Tempo – 111,121,121,111 (level 5, 100rpm, 140W)
Hip Mobility (AH) – 1 set (usually 2 sets)
Drills – ABAB x 2
A1 Pull ups – 3 x 10
A2 Dips – 3 x 20
A3 L-Sit Hold – 3 x 15 secs

A shorter session as it’s Xmas.

26 Dec

Around The Square – 3 x 4
CMJ – 3, best of 57cm
Broad Jump – 4, best of 234cm
MB Throws – 4 x 5
Accels – 3 x 40m ~5.65 secs
4 x 70m (40m IL) – ~9.4 secs
High Knees – 5 x 50 contacts per leg
Bench Press – 5 x 85, 2 x 5 x 87.5kg
Back Squat – 5 x 105, 2 x 5 x 107.5kg
Sprinter Sit Ups – 3 x 8 x 20kg

This was done at 7am off a small breakfast and in 4 degree weather. I couldn’t believe that up until the 70m runs everything seemed fine, all I can think is that I took too long before my first 70m run and my legs got cold and I couldn’t hit top speed. I re-measured my cones several times because I couldn’t believe that I’d gone from an 8.95 on Saturday to running 9.40.

27 Dec

Bike Tempo – 111,312,312,111 (level 5, 100rpm, 140W)
GS Circuit – 2 x 18 reps in 5:50, 5:50
Foot prehab

Short of time again and removed the hip mobility work.

28 Dec

Hops: Left, Right, 3L3R – 3 x 30m (12 hops to cover 30m)
Accels – 20,30,40m in 3.25, ??, 5.55 secs
2 x 60m in 7.80 secs
300m, 200m in 45.7, 33.0 secs
Bench Press – 3 x 5 x 87.5kg

I was so relieved to run fast again after a troubling Monday morning a few days back. 7.80 is my fastest time of the season and I’m now planning to race on the 8th Jan. The wind was all over the place and the rain came on halfway through the session which made the longer runs miserable. I had 2 minutes rest between the 300 and the 200m, and for some reason I didn’t think to stand still at the finish line and instead tried to walk/jog to the 200m start. I was still out of breath before I started so the very slow run was no surprise.

29 Dec

Foot prehab/massage

[Fraser_9to5]

Pre Comp Week 2 of 2

31 Dec

Box Jumps – 3 x 5
MB Throws – 2 x 5
Blocks – 20,30,40,50m
4 x 70m in ~9.00 secs
Back Squat – 3 x 5 x 95kg
Bench Press -3 x 5 x 80kg
SL calf raise – 2 x 8 x 30kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs

1 Jan 2023

Bike Tempo – 2 x 6 x 45 secs (level 5, 100rpm, 140W)
Hip Mobility (AH)
Drills – ABAB x 2
A1 Pull ups – 2 x 10
A2 Dips – 2 x 20
A3 L-Sit Hold – 2 x 15 secs

2 Jan

Around The Square – 3 x 4
CMJ – 3, best of 58cm
Broad Jump – 4, best of 239cm
MB Throws – 4 x 5
Accels – 2 x 30m, 2 x 40m
4 x 70m (40m IL) – 9.30, 9.22, 9.02 & a first 40m in 5.57
Bench Press – 3 x 5 x 87.5kg
Back Squat – 3 x 5 x 107.5kg
Sprinter Sit Ups – 3 x 9 x 20kg

I was surprised to run a similar time to last week but then I focused more on the acceleration and managed 9.0. I also timed the first 40m of the final run to confirm I’m at least accelerating maximally (I am). That means I am still accelerating at 40m because when I hold my speed I only run 9.20. I used an audio recording to start myself and then used video footage to work out how fast I am to 30m. The answer is about 4.70 secs, or ~0.25 seconds slower than my hand times. With a decent reaction I could probably call that 0.20 secs as a conversion, meaning my fastest 60m of 7.80 is around 8 flat. This was from a 3 point so it’s possible I’m a bit faster out the blocks, I’ll leave that video for another day.

3 Jan

Bike Tempo – 111,212,212,111 (level 5, 100rpm, 140W)
Hip Mobility (AH) – 1 set
Drills – ABAB x 2

I was meant to do the circuits in the evening but life got in the way.

4 Jan

Hops: Left, Right, 3L3R – 3 x 30m (12 hops to cover 30m)
Blocks – 20,30,40,50m
2 x 60m in 7.65 secs (strong tailwind)
300m, 200m in 45.8, 30.3 secs
Bench Press – 3 x 5 x 87.5kg
Back Squat – 3 x 5 x 107.5kg
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 don’t know how much the wind helped me, I want to think that I’m getting under 7.80 and making progress but we’ll see in the next week or so. Last set of back squat went up nicely.

Here’s my 30m with a second mobile phone being used as a starting gun

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[Fraser_9to5]

Comp Week 1 of 8

7 Jan

Box Jumps – 3 x 5
MB Throws – 2 x 5
Blocks – 2×10,2x20m
Falling Start – 2 x 30m
3 x EFE 60m
2 x 60m (40m IL) in ~7.95
Back Squat – 3 x 5 x 95kg
Bench Press -3 x 5 x 80kg
SL calf raise – 2 x 8 x 35kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs

8 Jan 2023

Bike Tempo – 111,212,212,111 (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
GS Circuit – 2 x 18 reps in 5:14, 5:03
A1 Pull ups – 2 x 10
A2 L-Sit Hold – 2 x 15 secs

9 Jan

Box Jumps – 3 x 5
CMJ – 2, best of 57cm
Broad Jump – 4, best of 235cm
MB Throws – 4 x 5
Falling Start – 2 x 20m, 2 x 30m
2 x 3 x 60m (40m IL) – first 40m in 5.75-5.85
Bench Press – 3 x 5 x 87.5kg
Back Squat – 3 x 5 x 105kg
Sprinter Sit Ups – 3 x 9 x 20kg

It was 7 degrees and running into a headwind, I like timing the first 40m as a gauge for my speed that day. I took the squats down a touch as my right thigh is troubling me.

10 Jan

Bike Tempo – 111,312,312,111 (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
GS Circuit – 2 x 18 reps in 5:39, 5:38
A1 Pull ups – 3 x 11
A2 L-Sit Hold – 3 x 18 secs

I’ve started taking dips out because I do a really awkward version.

11 Jan

Plyo drills – 2 x 20m
Blocks – 2×10, 2x20m
Falling – 2 x 30m
4 x 60m (40m IL) first 40m in ~5.70
300m, 200m, 150m in 46.2, 30.3, 22.1 secs (3 mins rest)
Prone Cobra – 3 x 25 secs

My thigh is still bothering me so I skipped weights in the hope that it’s better by the weekend. I don’t think it’s causing me to run slower, that’s perhaps a cumulative effect and another reason why missing squats is a good idea.

Race schedule is sorted: I will open on Sunday 12th Feb and my second and final set of races will be the weekend of 4-5th March (County Champs). I’ll skip the county champs if my training times don’t improve after the first races.

[Fraser_9to5]

Comp Week 2 of 8

14 Jan

Box Jumps – 3 x 5
MB Throws – 2 x 5
Blocks – 2×20,2x30m
Falling Start – 2 x 30m
2 x EFE 60m
2 x 60m (40m IL), 40m in ~5.70
Back Squat – 3 x 5 x 95kg
Bench Press -3 x 5 x 80kg
SL calf raise – 2 x 8 x 35kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs

15 Jan

Bike Tempo – 111,121,121,111 (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
GS Circuit – 2 x 15 reps in 4:02, 4:30
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

I can tell my body needs a break and so a reduced volume here was most welcome.

16 Jan

Box Jumps – 3 x 5
CMJ – 3, best of 57cm
Broad Jump – 4, best of 232cm
MB Throws – 2 x 5
Bike Accels – 2 x 10, 2 x 15 secs (lvl 13-14, 500W)
Bike Speed – 2 x 3 x 20 secs [3 min/6 min] (lvl 12, 435W)
Bench Press – SKIP
Back Squat – 3 x 4 x 110kg
Sprinter Sit Ups – 3 x 9 x 20kg

It’s been negative temperatures overnight and the track is unusable. I tried to do the same number of accels & longer sprints on the bike as I would have done in the session. 15 secs is a long time to do heavier resistance so I might cut that to 12 secs in future. The other week I jumped straight into bench press in cold temperatures with no warm up and I strained my right pec/bicep so I gave it a break today.

17 Jan

Bike Tempo – 111,312,312,111 (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
GS Circuit – 15 reps in 4:25

Absolutely no enthusiasm today so I cut the last part of the workout, I need a rest.

18 Jan

Bike Accels – 2 x 3 x 12 secs [90 secs/ 5 mins] (lvl 14-15, 540W)
Bike Speed – 3 x 20 secs (lvl 12, 435W)
Bench Press – 3 x 4 x 90kg
Back Squat – 3 x 4 x 110kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

110kg was going up nicely in squats, next week is down to sets of 2 but I might do triples. Again too cold for the track to be used, hoping it’s better for Saturday.

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