Full Winter Sprint Program (Sept 2022)

[Fraser_9to5]

Comp Week 7 of 8

19 Feb

Bike Tempo – 111,21312,111 (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 6 exercises
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

20 Feb

Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 20,30,40,50m
70,80,90m flying times 3.45, 4.65, 5.85
Bench Press – 2 x 2 x 90kg
Back Squat – 3 x 2 x 107.5kg
Stomach Vacuums – 6 x 10 secs

Back to running 1.15-1.17 per 10m, not worried based on how much I improved last taper.

21 Feb

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

22 Feb

MB Throws – 4 x 5
Accels – 3 x 40m in 5.60-5.65
4 x 80m with flying 40m in 4.65, 4.66, 4.57, 4.68
Skipped weights & abs

My 3rd 80m run was in the opposite direction as I felt a slight headwind. I’m pleased with this given how horrible I’m feeling and the two nights of poor sleep prior to this session.

24 Feb

Bike Tempo – 2 x 5 x 45 secs (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 4 exercises
A1 Pull ups – 2 x 11

25 Feb

Plyometrics – 3 x 20m
Blocks – 30,40,50m
60,70,80,90 – flying 23/30/40/50m in 2.62, 3.31, 4.46, 5.61
Bench Press – 2 x 2 x 90kg
Back Squat – 2 x 2 x 100kg
A1 Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

I thought I was being clever by timing a slightly longer distance, but at 37m I’m still accelerating and I found it awkward to start the timer at that point. Huge tailwind, 3+ m/s, but still happy to see times like that, equating to 1.11-1.13 secs per 10m. I almost ditched the squats because I feel like my quads are always tired, but dropping it to 100kg was enough.

It was five degrees and windy today, not my favourite outdoor training. Bring on the final week of the winter season.

[Fraser_9to5]

Comp Week 8 of 8

27 Feb

Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 20,30,40m
70m (timed 60m in 7.98), slight headwind and about 5 degrees
Bench Press – 2 x 2 x 90kg
Stomach Vacuums – 6 x 10 secs

28 Feb

Drills – ABAB x 2
Drills – ACK, SL scissor
Build ups – 2 x 40m
10 x 100m with stretching in ~17.0 secs

1 Mar

CMJ, 57cm
Broad Jump, 239cm
MB Throws – 2 x 3
Blocks – 10,20,30,40m

3 Mar

Extended Warm Up
Massage Gun – Calves, Quads, Hamstrings (2 mins each leg & muscle group)

5 Mar – RACE DAY

County Champs – 60m Heats

7.63 secs (SB)

I ran a hand timed 4.42 sec 30m from 3 point start in warm up and a flying 30m in 3.33 so I knew I was in roughly the same shape as 3 weeks ago. The difference was that everyone in this race was faster than me so I had the motivation of chasing people. Really pleased to back up my earlier time and prove (to myself, mainly!) that it wasn’t a fluke.

I’m giving myself about 10 days off and then I’ll start training for the outdoor season.

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