Full Winter Sprint Program (Sept 2023)

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  • #13109
    Fraser_9to5
    Keymaster

      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!!!

      #13110
      Fraser_9to5
      Keymaster

        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!!!

        #13111
        Fraser_9to5
        Keymaster

          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.

          #13112
          Fraser_9to5
          Keymaster

            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.

            #13120
            Fraser_9to5
            Keymaster

              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.

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