Full Winter Sprint Program (Sept 2023)

[Fraser_9to5]

Quite excited for the new season, I’ve applied a lot of what I know to a program that will hopefully see me run faster than last year (7.63 60m, 11.90 100m).

Some initial stats following four weeks of rest.

Thighs: 54.5cm / 21″
Waist: 80.5cm / 31.7″
Biceps: 34.5cm / 13.6″
Calves: 35cm / 13.8″
Chest: 99cm / 39″
Weight: 68.5kg / 151lbs
Body Fat: 15.8%

I am RARING to go. I implemented some mobility work which I’ve done every day last week. My training week runs Fri-Thurs and this was my mobility.

22 Sep

Mobility A – Hip internal rotation series 2 x 20, side plank hip abduction 2 x 10, hip bridge reach across 2 x 10

23 Sep

Mobility B – Sprinter hip stretch 2 mins, deep squat hang out 3 mins, anti ankle collapse step overs 3 x 10

24 Sep

Mobility C – band straight leg raise 2 x 10, fascia line flow 2 x 10, spiral elasticity 2 x 10

25 Sep

Mobility D – elevated lunge to ball of foot 2 x 10, couch stretch 2 mins, banded ankle extension 2 x 10 slow

26 Sep

Mobility E – bench step over 2 x 10, slant board RDL rotation 2 x 8, rotator cuff massage ball 2 x 10

27 Sep

Mobility F – couch stretch 2 mins, elevated pigeon 2 mins, foam roll/pvc pipe calves 2 mins

28 Sep

Mobility G – hip opener 2 mins, Copenhagen plank 2 x 20 secs, wall side T spine opener 2 x 5

The plan is to keep doing these throughout the season. Going forward I’m going to just say “Mobility F” rather than write it out. The same goes for other repetitive circuits. Here we go!!!

[Fraser_9to5]

Break In Week

29 Sep

Mobility A
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
MB Throws – 3 x 5 x 4kg
Grass Tempo – 2 x 7 x 100m in 16.0,17.7,16.7,17.3,17.0,17.3,17.4 & 17.4, 17.4, 17.9, 18.0, 17.8, 17.9, 17.5

Drills (320m), Tempo (1480m), Throws (15), Mobility (6 sets)

Awful start, I rolled my ankle after the first set of tempo runs. My breakfast also hadn’t settled and I was incredibly bloated and having stomach cramps which affected my running. Tempo runs averaged 17.1 and 17.7.

30 Sep

Broad Jumps – 4, best of 235cm
Box Jumps – 3 x 5
Hill Runs – 2 x 5 x 15m
Uphill Broad Jumps – 2 x 10
RLESS – 10 x 40,40,45kg
KB Jump Squat – 3 x 8 x 15kg
A1 RDL – 3 x 8 x 60kg
A2 Swiss Ball Hypers – 3 x 12
B1 SL Swiss Ball HS Curls – 3 x 10
B2 Lunge Jumps – 3 x 8
Goblet Side Lunge – 3 x 10 x 10kg
C1 Nordic Curls – 2 x 4 x 4 secs
C2 Seated Leg Kicks – 2 x 8 secs
Mobility B

Jumps (63), Accels (150m), Lower Body weights (4900kg), Circuit (76 reps)

I was wearing an ankle brace to complete this. Really pleased to open with a 235cm broad jump, I didn’t hit that until SPP 1 last season. I took it easy with the weights even though I will still end up with DOMS.

1 Oct

Mobility C
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Grass Tempo – 2 x 6 x 100m in 15.2,17.3,17.7,17.1,16.7,17.0 & 17.0,16.7,17.3,17.3,17.5,17.3
GS Circuit (Waterloo) – 10 reps in 3:29

Drills (320m), Tempo (1280m), Circuit (120 reps)

Sore from yesterday and still in an ankle brace. The two sets of tempo runs average 16.8 and 17.2, I can still knock a few tenths off from improved fitness.

2 Oct

Box Jumps – 3 x 3
MB Throws – 3 x 3
Hill Runs – 2 x 10 x 10m
A1 Banded Tib Raise – 3 x 10 x 2 secs
A2 Standing Calf Raise – 3 x 10 x 30kg (2 sec ISO)
Mobility D

Jumps (9), Throws (9), Accels (200m), Lower Body Weights (900kg), Mobility (4 sets), Circuit (30 reps)

Hopefully my final session with the ankle brace, it’s more for reassurance than anything. I need to start filming these hill runs so I can critique my technique and improve it, but it felt okay.

3 Oct

A1 BB Rows – 10 x 40,40,45kg
A2 Plate Toss – 3 x 8 x 10kg
B1 DB Incline Press – 3 x 10 x 15kg
B2 Clap Pushups – 10,10,8
BB Overhead Press – 3 x 10 x 30kg
EZ Skull Crushers – 3 x 10 x 21kg
Mobility E

Circuit (52 reps), Upper Body Weights (3680kg), Mobility (6 sets)

Another light session to avoid DOMS

4 Oct

Trek* – 3 x 20m
Accels – 2 x 5 x 10m (Freelap timing in ~1.83 secs)
Hard Tempo – 4,3,4 x 100m in 16.9,16.6,16.5,16.6 & 16.5,16.6,16.7 & 17.0,16.8,17.0,16.5
Back Squat – 3 x 10 x 70kg
A1 Banded Tib Raise – 3 x 12 x 2 secs
A2 Kickstand Soleus Raise – 3 x 15 x 5kg
Mobility F
Drills (300m), Accels (100m), Tempo (1100m), Lower Body Weights (2100kg), Circuits (81 reps), Mobility (3 sets)

*I’m going to use the names in the program going forward, so Trek is skips for height, skips for distance, straight leg scissor, bent leg scissor and alternate bounding.

I only went and left my sprint spikes at home for this session! I did the 10m runs in trainers and it wasn’t actually that noticeable. I bought a Freelap timing system and tried it out, leaving myself quite underwhelmed. It failed to register five of my 10 runs, those it did time were all 1.82-1.85. If you add in a reaction time of something like 0.165 you would end up with 2 seconds flat. I’m not sure if my thumb would actually leave the starting button the millisecond that I first “react”, because I’d imagine my feet move first. I’m not sure I really care about a 10m time, it was more to use the new kit, though if it’s sensitive enough to be used as feedback I can tweak my technique and see what brings it down by a few hundredths. Also curious to see 3 point start vs block start.

5 Oct

Bench Press – 3 x 10 x 60kg
Rotator Cuff – 3 x 10
Mobility G

Upper Body (1800kg), Mobility (8 sets)

Surprisingly difficult to do that bench press with 60 seconds rest!

Really pleased with that week, didn’t miss a rep of anything. Bring on GPP!!!

[Fraser_9to5]

GPP 1

6 Oct

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
MB Throws – 3 x 7 x 4kg
Grass Tempo – 2 x 9 x 100m in
16.7, 17.3, 16.9, 16.8, 17.2, 16.9, 16.6, 17.0, 16.8 (16.9)
17.1, 17.2, 17.3, 17.0, 17.0,16.9, 17.5,16.9, 17.0 (17.1)
Mobility A

Drills (320m), Tempo (1880m), Throws (21), Mobility (6 sets)

Tempo wasn’t that tiring, I was maybe holding back with the jump in volume.

7 Oct

Broad Jumps – 4, best of 234cm
Box Jumps – 3 x 5
Hill Runs – 2 x 5 x 20m
Uphill Broad Jumps – 3 x 10
RLESS – 3 x 10 x 60kg
KB Jump Squat – 3 x 8 x 15kg
A1 RDL – 3 x 10 x 65kg
A2 Swiss Ball Hypers – 3 x 12
B1 SL Swiss Ball HS Curls – 3 x 10
B2 Lunge Jumps – 3 x 8
Goblet Side Lunge – 3 x 10 x 15kg
C1 Nordic Curls – 2 x 4 x 4 secs
C2 Seated Leg Kicks – 2 x 8 secs
D1 Sprinter Sit Ups 2 x 8 x 20kg
D2 Bear Dogs w single arm move 2 x 10
D3 Leg Lowers 2 x 15
Mobility B

Jumps (73), Accels (200m), Lower Body weights (6360kg), Circuit (76 reps), Core (6 sets)

8 Oct

Mobility C
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Grass Tempo – 2 x 5 x 100m in
17.0, 17.8, 17.2, 17.5, 16.8 (17.3)
17.0, 17.4, 17.5, 17.6, 17.5 (17.4)
Waterloo – 15 reps in 4:45

Drills (320m), Tempo (1080m), Circuit (180 reps)

I thought I’d feel a lot more sore after going heavy on weights the previous day. Tempo was sluggish which is likely an after effect of the weights.

9 Oct

Box Jumps – 3 x 5
MB Throws – 3 x 3
Hill Runs – 2 x 10 x 10m
A1 Banded Tib Raise – 4 x 12 x 2 secs
A2 Standing Calf Raise – 4 x 12 x 50kg (2 sec ISO)
B1 Sprinter Sit Ups – 2 x 8 x 20kg
B2 Stir The Pot – 2 x 30 secs
B3 Bird Dogs – 2 x 10
Mobility D

Jumps (15), Throws (9), Accels (200m), Lower Body Weights (2400kg), Mobility (4 sets), Circuit (48 reps), Core (6 sets)

Not an issue at the time but my calves were on fire that evening

10 Oct

A1 BB Rows – 3 x 10 x 50kg
A2 Plate Toss – 3 x 8 x 10kg
B1 DB Incline Press – 3 x 10 x 20kg
B2 Clap Pushups – 3 x 8
BB Overhead Press – 3 x 9 x 32.5kg
EZ Skull Crushers – 3 x 9 x 26kg
Mobility E

Circuit (48 reps), Upper Body Weights (4280kg), Mobility (6 sets)

I shouldn’t have done anything as I’m ill today, so I kept the intensity down.

11 Oct

Trek – 3 x 20m
Accels – 2 x 5 x 10m (Freelap timing in ~1.90 secs)
Hard Tempo – 5,4 x 100m, 250m in 15.7, 15.8, 15.2, 15.5, 15.2 (15.5) & 15.8, 15.3, 16.1, 15.6 (15.7)
38.0 (14.2,15.6,8.2)
Back Squat – 3 x 10 x 80kg
A1 Banded Tib Raise – 4 x 12 x 2 secs
A2 Kickstand Soleus Raise – 4 x 15 x 5kg
B1 Nordic Curls – 2 x 4 (4 secs)
B2 Seated Leg Kicks – 2 x 8 secs
Mobility F

Drills (300m), Accels (100m), Tempo (1150m), Lower Body Weights (2400kg), Circuits (118 reps), Mobility (3 sets)

Still battling illness so this was a tough workout. For the Freelap timing I learned that you need to position the cone 80cm beyond the distance you’re running, so 10.8m for a 10m time. I also set up my phone to receive the data in the right place (more than 5m beyond the last cone and slightly raised) and it picked up all 10 runs. Interestingly the runs that felt a bit off were indeed 0.1 seconds slower, and in my final two runs I tried a cue to sprint as if I’m accelerating out to 30+ metres and my times dropped to ~1.85.

Pleased with the hard tempo given how I feel, especially the 250m time. I didn’t go that heavy on squats because otherwise there’ll be nothing left of me.

12 Oct

Bench Press – 3 x 10 x 65kg
Rotator Cuff – 3 x 10
A1 Sprinter Situps – 2 x 8 x 20kg
A2 Ab Wheel Rollout – 2 x 15
A3 Prone Pull Through – 2 x 10
Mobility G

Upper Body (1950kg), Mobility (8 sets), Core (6 sets)

Just the right difficulty.

Another solid week of training, GPP 2 is only a small step up in volume and I feel like I can handle it. I have a lingering cold but it’s not hindering me too much.

[Fraser_9to5]

GPP 2

13 Oct

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
MB Throws – 3 x 8 x 4kg
Grass Tempo – 2 x 10 x 100m in
16.9,17.6,17.4,17.7,18.1,17.2,17.3,17.4,17.4,17.3 (17.4)
17.7,17.5,17.7,17.6,18.2,17.2,17.6,17.9,17.3,17.2 (17.6)

Mobility A

Drills (320m), Tempo (2080m), Throws (24), Mobility (6 sets)

14 Oct

Broad Jumps – 4, best of 237cm
Box Jumps – 3 x 5
Hill Runs – 2 x 5 x 20m
Uphill Broad Jumps – 3 x 12
RLESS – 10,10,8 x 65kg
KB Jump Squat – 3 x 8 x 15kg
A1 RDL – 3 x 10 x 70kg
A2 Swiss Ball Hypers – 3 x 12
B1 SL Swiss Ball HS Curls – 3 x 10
B2 Lunge Jumps – 3 x 8
Goblet Side Lunge – 3 x 9 x 20kg
C1 Nordic Curls – 2 x 4 x 4 secs
C2 Seated Leg Kicks – 2 x 8 secs
D1 Sprinter Sit Ups 3 x 8 x 20kg
D2 Bear Dogs w single arm move 3 x 10
D3 Leg Lowers 3 x 15
Mobility B

Jumps (79), Accels (200m), Lower Body weights (7060kg), Circuit (76 reps), Core (6 sets)

15 Oct

Mobility C
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Grass Tempo – 2 x 6 x 100m in
17.4,17.6,17.3,17.7,17.7,17.9 (17.7)
17.1,18.0,17.8,17.8,17.7,17.7 (17.7)
Waterloo – 15 reps in 4:23

Drills (320m), Tempo (1080m), Circuit (180 reps)

16 Oct

Box Jumps – 3 x 5
Hill Runs – 2 x 10 x 10m
A1 Banded Tib Raise – 4 x 12 x 2 secs
A2 Standing Calf Raise – 4 x 10 x 60kg (2 sec ISO)
B1 Sprinter Sit Ups – 3 x 8 x 20kg
B2 Stir The Pot – 3 x 30 secs
B3 Bird Dogs – 3 x 10
Mobility D

Jumps (15), Accels (200m), Lower Body Weights (2400kg), Mobility (4 sets), Circuit (48 reps), Core (9 sets)

17 Oct

A1 BB Rows – 2 x 10 x 55kg, 10 x 60kg
A2 Plate Toss – 3 x 8 x 10kg
B1 DB Incline Press – 3 x 10 x 22.5kg
B2 Clap Pushups – 3 x 8
BB Overhead Press – 9,9,8 x 35kg
EZ Skull Crushers – 9,9,8 x 28.5kg
Mobility E

Circuit (48 reps), Upper Body Weights (4940kg), Mobility (6 sets)

18 Oct

Trek – 3 x 20m
Accels – 2 x 5 x 10m (Freelap timing in ~1.90 secs)
Hard Tempo – 5,5 x 100m, 250m in 15.2, 16.2, 15.5, 15.5, 15.7 (15.6) & 14.9, 15.7, 15.4, 15.6, 15.7 (15.5)
39.7 (15.2,16.0,8.5)
Back Squat – 4 x 10 x 85kg
A1 Banded Tib Raise – 4 x 10 x 2 secs
A2 Kickstand Soleus Raise – 4 x 15 x 10kg
B1 Nordic Curls – 2 x 4 (4 secs)
B2 Seated Leg Kicks – 2 x 8 secs
Mobility F

Drills (300m), Accels (100m), Tempo (1250m), Lower Body Weights (3400kg), Circuits (110 reps), Mobility (3 sets)

Started raining halfway through my 10m runs. There was no wind so I was surprised my tempo runs were slower, particularly the 250m.

19 Oct

Bench Press – 10,10,6 x 70kg
Rotator Cuff – 3 x 10
A1 Sprinter Situps – 3 x 8 x 20kg
A2 Ab Wheel Rollout – 3 x 15
A3 Prone Pull Through – 3 x 10
Mobility G

Upper Body (1820kg), Mobility (8 sets), Core (9 sets)

Yet another solid week of training. I’m possibly holding back too much in the weights and need to really start picking a weight that will be a challenge for 10 reps. It’s not long before the reps drop to 8 so there’s a short window to get stronger. The volume of calf training is a bit much, it could be something I revisit as the current plan is to add another set next week.

I’m already eyeing 28th October, which is the first session I’ll run further than 10 metres flat out on the track (3 x 3 x 20m). Excited to put my Freelap timing system to good use and get some 10m splits.

[Fraser_9to5]

GPP 3

20 Oct

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
MB Throws – 3 x 8 x 4kg
Grass Tempo – 111,121,121,111 in
16.9, 17.8, 17.6, 17.5, 17.8, 17.4, 18.1 (17.6)
17.6, 17.5, 17.6, 17.3, 17.3, 17.4, 17.5 (17.5)
Mobility A

Drills (320m), Tempo (1480m), Throws (24), Mobility (6 sets)

This is the start of a rainy few weeks so it’s much softer underfoot and so these grass runs can’t be compared to previous weeks in terms of time.

21 Oct

Broad Jumps – 4, best of 240cm
Box Jumps – 3 x 5
Hill Runs – 3 x 3 x 20m
Uphill Broad Jumps – 3 x 15
RLESS – 3 x 9 x 67.5kg
KB Jump Squat – 3 x 8 x 15kg
A1 RDL – 3 x 9 x 75kg
A2 Swiss Ball Hypers – 3 x 12
B1 SL Swiss Ball HS Curls – 3 x 10
B2 Lunge Jumps – 3 x 8
Goblet Side Lunge – 3 x 9 x 20kg
C1 Nordic Curls – 2 x 4 x 4 secs
C2 Seated Leg Kicks – 2 x 8 secs
D1 Sprinter Sit Ups 3 x 8 x 20kg
D2 Bear Dogs w single arm move 3 x 10
D3 Leg Lowers 3 x 15
Mobility B

Jumps (88), Accels (180m), Lower Body weights (7110kg), Circuit (76 reps), Core (9 sets), Mobility (2 sets)

Pleased to see my broad jump improve, at some point I’ll sit down and start comparing last year’s winter season to see how I measure up.

22 Oct

Mobility C
Drills – A walk (MB), A March, A Skip (MB), A Switch 4 x 10m
Dribble Ankle, Calf, Knee, SL scissor 4 x 10m
Bike Tempo – 2 x 7 x 45 secs on 15 secs off 160W, 105rpm
Waterloo – 15 reps in 4:05

Drills (280m), Bike Tempo (1400m), Circuit (180 reps), Mobility (6 sets)

Makeshift session as I couldn’t get to a patch of grass to do my tempo runs. I’m generally trying to avoid the bike tempo as I feel it disproportionately fatigues my quads.

23 Oct

Box Jumps – 3 x 5
Hill Runs – 2 x 10 x 10m
A1 Banded Tib Raise – 5 x 8 x 2 secs
A2 Standing Calf Raise – 5 x 12 x 65kg (2 sec ISO)
B1 Sprinter Sit Ups – 3 x 8 x 20kg
B2 Stir The Pot – 3 x 30 secs
B3 Bird Dogs – 3 x 10
Mobility D

Jumps (15), Accels (200m), Lower Body Weights (3900kg), Mobility (4 sets), Circuit (40 reps), Core (9 sets)

Calf raise was previously using a Hex Bar, now I’m loading a barbell on my back and standing right next to the squat rack for balance and it was so much better.

24 Oct

A1 BB Rows – 3 x 8 x 65kg
A2 Plate Toss – 3 x 8 x 10kg
B1 DB Incline Press – 3 x 10 x 25kg
B2 Clap Pushups – 3 x 8
BB Overhead Press – 10,10,8 x 35kg
EZ Skull Crushers – 10,9,8 x 28.5kg
Mobility E

Circuit (48 reps), Upper Body Weights (5050kg), Mobility (6 sets)

25 Oct

Trek – 3 x 20m
Accels – 3 x 4 x 10m (Freelap timing in 1.85-1.90 secs)
Hard Tempo – 2 x 4 x 100m, 300m in
15.4, 15.1, 15.4, 14.9 (15.2)
15.4, 15.0, 15.3, 15.1 (15.2)
15.4/14.9/15.7 (46.2)
Back Squat – 5 x 9 x 90kg
B1 Nordic Curls – 2 x 4 (4 secs)
B2 Seated Leg Kicks – 2 x 8 secs
A1 Banded Tib Raise – 5 x 8 x 2 secs
A2 Kickstand Soleus Raise – 5 x 20 x 5kg
Mobility F

Drills (300m), Accels (120m), Tempo (1100m), Lower Body Weights (4050kg), Circuits (150 reps), Mobility (3 sets)

Great 10m runs, I emphasised my forward lean in the first few strides and that meant running consistent 1.85’s. I should have been braver with the back squat and tried sets of 10 as I still had something in the tank.

26 Oct

Bench Press – 9,9,8 x 72.5kg
Rotator Cuff – 3 x 10
A1 Sprinter Situps – 3 x 8 x 20kg
A2 Ab Wheel Rollout – 3 x 15
A3 Prone Pull Through – 3 x 10
Mobility G

Upper Body (1880kg), Mobility (8 sets), Core (9 sets)

Tough week! I could do with a break, I’m starting to feel quite a lot of fatigue so will prioritise recovery measures. I believe it’s 20m track sprints on the 28th which will be very exciting for me using my new Freelap timing system.

[Author]

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