Full Winter Sprint Program (Sept 2022)

[Fraser_9to5]

Comp Week 3 of 8

21 Jan

Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 10,20,30,40*,50m
* the 40 was from a 3 point as I was filming something
70,80,90m in 9.00, 10.08, 11.21
Back Squat – 3 x 2 x 107.5kg
Bench Press -3 x 2 x 87.5kg
Stomach Vacuums – 6 x 10 secs

22 Jan

Bike Tempo – 2 x 6 x 45 on/15 off (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

23 Jan

CMJ – 4, best of 56cm
Broad Jump – 4, best of 234cm
MB Throws – 4 x 3
Accels – 3 x 40m in 5.80
2 x 70m (WB recovery) in 9.36, 9.47
2 x 80m (WB recovery) in 10.54, 10.63
Back Squat – 3 x 2 x 115kg
Bench Press – 3 x 2 x 95kg
Sprinter Sit Ups – 3 x 9 x 20kg

I like lifting doubles in the gym, good to bring volume down. Runs were so slow, I seem to have this hangover from the speed session 48 hours earlier. Running 70m in 9.36 having run it in 9.00 two days ago surely means I’m not going close enough to my max to make improvements. This is more of an endurance, hence the walk back recovery, but it shouldn’t be this slow.

24 Jan

Bike Tempo – 111,21312,111 (level 5, 90rpm, 120W)
Mobility – 6 exercises

Again a lack of enthusiasm and I couldn’t even muster the energy to do bike tempo properly.

25 Jan

Plyometrics – 3 x 20m
Blocks – 30,40,50m
2 x 80m in 10.78, 10.64
300m in 45.8

It’s either tiredness or it’s the temperature, because it was 3 degrees outside and windy today. I’m going to give it one more chance when I’m fresh but if that doesn’t go well I’m moving to bike sessions if the temperature is below 7 degrees as my legs just don’t seem to get moving (despite 2x lycra). I ran 10.08 on Saturday and a full 0.7 seconds slower here.

I read online that you should be running at least 97% of max speed to improve, which also made me consider how I’m timing these runs. If I have multiple runs I will try to time both the full distance and maybe get a flying time which can more easily be converted to %s of my best. I know roughly how fast I can cover 10 metres at top speed so if I can time a flying 20-40m and take the average per 10m that will allow me to track progress each week.

[Fraser_9to5]

Comp Week 4 of 8

27 Jan

Bike Tempo – 2 x 6 x 45 on/15 off (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

Having a five day block is tiring so I spun this out into a Friday session.

28 Jan

Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 20,30,40,50m
70,80,90m flying 30,40,50m in 3.51, 4.63, 5.83
Back Squat – 2 x 2 x 115kg
Bench Press – 2 x 2 x 95kg
Stomach Vacuums – 6 x 10 secs

I was reading up on how others approach training and the focus was very much on what top speed you’re reaching. I decided to time myself from 40m onwards in the longer runs, and ended up with a value of around 1.17 secs per 10m.

29 Jan

Bike Tempo – 111,21312,111 (level 5, 100rpm, 140W)
Mobility – 3 exercises
Drills – ABAB x 2
L-Sit Hold – 2 x 18 secs

I was short of time so I ditched the pull ups and some of the mobility.

30 Jan

Box Jumps – 3 x 3
CMJ – 3, best of 57cm
Broad Jump – 4, best of 245cm
Accels – 3 x 40m in 6.00 (huge headwind), 5.65 (tailwind)
5 x 80m (95%) flying 40m in 4.64-4.68
Back Squat – 2 x 2 x 115kg
Bench Press – 2 x 2 x 95kg
Sprinter Sit Ups – 3 x 9 x 20kg

I gave myself a tailwind for most of the session by switching to the other side of the track. The 80’s were good, 1.16-1.17 secs per 10m as per Saturday, though with a strong tailwind here.

1 Feb

Plyometrics – 3 x 20m
Blocks – 30,40,50m
60,70,80,90m in 7.98 then flying 30,40,50m in 3.53, 4.60, 5.86
Bench Press – 2 x 2 x 95kg
Back Squat – 2 x 2 x 115kg
A1 Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

Flying times equivalent to 1.17ish, again a gusting tailwind. The 4.60 was probably not accurate as it would mean 1.15 secs.

I really don’t know what to think about the last few weeks, my times are getting slower and I was doing 7.98 back in November with a 25 metre intensity limit. I’m taking some comfort in the fact I ran 11.21 for 90 metres two weeks ago which would put me around 7.80 or lower for 60m. My hope is that I’ve just run myself too far into the ground and the reduced volume next week will allow me to run sub 8.00 on the 12th.

[Fraser_9to5]

Comp Week 5 of 8

3 Feb

Mobility, 5 exercises

4 Feb

Drills – ABAB, Dribble ACK, SL scissor x 2
2 x 40m build ups
Grass Tempo – 10 x 100m with stretching after each rep, ~16.5 secs
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

Made the effort to go to the track and run on the infield on the grass. It was a little lumpy so went quite slowly.

5 Feb

Box Jumps – 3 x 3
Blocks – 20,30,40m
Accels – 30m in 4.50
70m flying 30m in 3.48
Bench Press – 2 x 2 x 95kg
Stomach Vacuums – 6 x 10 secs

Great to skip squats now knowing how important backing off is for an extended period. Still hoping to see faster times.

6 Feb

Drills – ABAB, Dribble ACK, SL scissor x 2
2 x 40m build ups
Grass Tempo – 10 x 100m with stretching after each rep, ~16.5 secs

Same session as Saturday but without the gymnastics afterwards.

8 Feb

Box Jumps – 3 x 3
CMJ – 3, best of 58cm
Broad Jump – 4, best of 241cm
Accels – 30,40,40m in 4.48, ??, 5.66
5 x 80m (95%) flying 40m in 4.65, 4.66, 4.60, 4.50, 4.44

I tried to go a little faster in the final two reps, removing my rugby shorts and focusing on a certain top speed running cue. I thought the 4th rep was a mistake in stopping the timer too soon but I backed it up with an even faster run. If you take my 5.66 to 40m, add on 2.22 for the next 20m and 0.2 secs for reaction time you still get 8.08 secs. It might be optimistic to expect to run sub 8.00 on Sunday.

10 Feb

Extensive warm up
11 Drills, 3 x 20m
2 Drills, 3 x 30m
2 x 80m technical run-outs

This is a warm up my coach had access to from a top sprint coach, if you’re not fit enough it feels like a workout in itself and takes close to an hour to finish. I felt really good after it so the plan is to do at least 80% of it on Sunday before my first race. There’s ~2.5 hours between races so if I’m happy with my execution in the first round I’ll head straight home.

I’m resting up now, adding lots of anti-inflammatory foods to my diet and trying to de-stress from an intense week at work.

[Fraser_9to5]

RACE DAY

Round 1 – 60m

7.68 secs

Well. I was running on Mondo today and my local track is far from that quality so that might explain some of the time difference. Otherwise it was a huge shock to run anything faster than 7.90 secs, given my hand times in training were no better than 7.80 secs and you should be adding 0.2 secs for reaction time. Race-wise I was very calm, getting out well and remembering my cue at top speed. I wrote 8.00 secs on my sign up form so ended up winning my round, not sure if I’d have run faster with someone to chase.

I didn’t hang around for round 2, and I’m so pleased with my time I don’t know if there’s any point going back up there in 3 weeks time to end my indoor season.

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[Fraser_9to5]

Comp Week 6 of 8

14 Feb

Bike Tempo – 2 x 6 x 45 on/15 off (level 6, 100rpm, 150W)
Mobility – 6 exercises
Drills – ABAB x 2
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

I was reading about a speed skater’s training sessions and he was holding 200W for hours on end, so I figured I could work a bit harder in my bike tempo.

15 Feb

Broad Jumps – 3, best of 250cm
MB Throws – 4 x 5
Accels – 3 x 40m in 5.50, 5.44, 5.47 secs
2 x 70m (WB recovery) – flying 30m in 3.33, 3.32
2 x 80m (WB recovery) – flying 40m in ??, 4.44
Back Squat – 3 x 2 x 105kg

The broad jump was on the basketball court, surface might be a bit grippier than my garage floor. There was a very favourable tailwind, probably about 2m/s if not more, which led to fast times.

17 Feb

Plyometrics – 3 x 20m
Blocks – 30,40,50m
2 x 80m – flying 40m in 4.52 (gusting tailwind)
300m in 44.5 secs
Bench Press – 2 x 2 x 90kg
Back Squat – 2 x 2 x 107.5kg
A1 Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

Good session, running about 1.13 secs per 10m. Nice to dip under 45 secs for 300m for the first time.

This was a shortened week having competed on the Sunday, with only two speed sessions. I am in the process of registering for my County Championships which would be 5th March and that will be my second and final race of the indoor season. I’m actually a bit demotivated having set such a surprising time in my first race, but I’m only 2 weeks away from giving my body a break.

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