Full Winter Sprint Program (Sept 2023)

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  • #13133
    Fraser_9to5
    Keymaster

      GPP/SPP 1

      27 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 6 x 4kg
      Grass Tempo – 111,212,121,111 in
      17.4, 18.1, 17.3, 17.3, 17.4, 17.5, 17.2, 17.5 (17.5)
      17.2, 17.1, 18.0, 17.7, 17.0, 17.3, 17.5 (17.4)
      Mobility A

      Drills (320m), Tempo (1580m), Throws (18), Mobility (6 sets)

      28 Oct

      Broad Jumps – 4, best of 238cm
      Box Jumps – 3 x 5
      Accels – 3 x 3 x 20m in ~3.20 freelap
      RLESS – 3 x 7 x 72.5kg
      KB Jump Squat – 3 x 7 x 15kg
      A1 RDL – 3 x 8 x 80kg
      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 – 8 x 25, 27.5, 30kg
      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 (43), Accels (180m), Lower Body weights (6,600kg), Circuit (76 reps), Core (9 sets), Mobility (3 sets)

      Chucking it down with rain and a bit of a headwind. Didn’t stop me from using my Freelap and loving every rep. I was slightly slower to 10m than previous weeks, around 1.92-1.94, with ~1.28 secs from 10-20m it brought my total time to around 3.2 seconds. I have no real comparison, the main times I tracked last season were 30m, where I was running around 4.45 secs. If you assume I can cover 20-30m in 1.10 secs I’d be at 4.3 secs, plus 0.20 for reaction time and first movement not actually being when I release the timing button, I’d be at 4.50. My 20-30m time may well be more like 1.15 secs, we’ll have to see this time next week when I do my first 30’s of the year.

      29 Oct

      Mobility C
      Drills – A Walk, A March, A Skip, A Switch 2 x 20m
      Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
      2 x 40m Technical Runs
      Grass Tempo – 111,121,121,111 in
      17.1, 17.8, 17.4, 17.2, 17.3, 17.4, 17.2 (17.4)
      16.8, 17.4, 17.2, 17.5, 16.9, 17.3, 17.4 (17.2)
      Waterloo – 10 reps in 3:06

      Drills (320m), Tempo (1480m), Circuit (120 reps)

      I had to bike to the track so didn’t take my 4kg med ball as it’s only 2 drills. A little rainy but surprisingly firm underfoot, felt like I was holding my technique well.

      30 Oct

      Box Jumps – 3 x 5
      Hill Runs – 2 x 10 x 10m
      Back Squats – 2 x 3 x 8 x 100kg
      A1 Banded Tib Raise – 2 x 10 x 2 secs
      A2 Standing Calf Raise – 2 x 10 x 75kg (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 (6300kg), Mobility (4 sets), Circuit (20 reps), Core (9 sets)

      I can’t do my usual Submax Speed End session on the Wednesday so I put the weights here as I’ll be running on Thurs instead. Quite pleased to handle 100kg the way I did.

      31 Oct

      A1 BB Rows – 3 x 8 x 65kg
      A2 Plate Toss – 3 x 8 x 10kg
      B1 DB Incline Press – 3 x 8 x 27.5kg
      B2 Clap Pushups – 3 x 8
      BB Overhead Press – 3 x 8 x 40kg
      EZ Skull Crushers – 3 x 8 x 31kg
      Mobility E

      Circuit (48 reps), Upper Body Weights (4584kg), Mobility (6 sets)

      1 Nov

      Mobility F

      Mobility (3 sets)

      2 Nov

      Trek – 3 x 20m
      Accels – 3 x 4 x 10m
      Hard Tempo – 4 x 100m in 15.8,15.3,16.6,15.9
      4 x 100m in 15.5,15.3,17.0,15.6
      300m in 15.3/17.1/17.7 (50.1)
      200m in 15.4/15.6 (31.0)
      A1 Nordic Curls – 2 x 4 (4 secs)
      A2 Seated Leg Kicks – 2 x 8 secs
      B1 Banded Tib Raise – 2 x 10 x 2 secs
      B2 Kickstand Soleus Raise – 2 x 20 x 5kg

      Bench Press – 3 x 8 x 77.5kg
      Rotator Cuff – 3 x 10
      C1 Sprinter Sit ups – 2 x 8 x 20kg
      C2 Ab Wheel Rollout – 2 x 15
      C3 Prone Pull Through – 2 x 10
      Mobility G

      Drills (300m), Accels (120m), Tempo (1300m), Upper Body Weights (1860kg), Circuits (70 reps), Mobility (8 sets), Core (6 sets)

      Bumper session here, usually it’s only bench press but I had an office day on the 1st Nov so had to push the session a day. Also met by Storm Ciaran, which only affected the tempo runs and not the 10m sprints. I didn’t take my Freelap so no times but I’m not that fussed about 10 metres. There was a very strong wind on the bench which meant a 17 second 100m on one rep. This season the focus is on not cutting out prescribed exercises without a good reason but I fell short today and had no enthusiasm for the final core circuit.

      This Saturday will be 30m runs, I’ll be timing them regardless but would like a day when it isn’t wind and rain. I feel so much more physically prepared this season and I’m really excited about setting a 30m baseline which I will improve as the weeks go on. My expectation is something around 4.30 seconds, which if you add in reaction time and first movement would equate to 4.50 hand timed. The fastest I managed last winter was 4.40 hand timed but that wasn’t until the competition phase.

      #13134
      Fraser_9to5
      Keymaster

        GPP/SPP 2

        3 Nov

        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 6 x 4kg
        Track Tempo – 111,212,212,111 in
        16.9,17.3,16.0,36.3,17.9,34.8
        35.4,17.1,34.7,16.9,16.416.9
        Mobility A

        Drills (320m), Tempo (1680m), Throws (18), Mobility (6 sets)

        Too boggy so I went round the track. It was much nicer but for my calves the soft ground is supposedly better so it’ll have to remain an occasional treat. Good to do some 200’s as well.

        4 Nov

        Broad Jumps – 4, best of 237cm
        Box Jumps – 3 x 5
        Accels – 3 x 2 x 30m
        to 20m in 3.15-3.20 freelap
        to 30m in 4.35 freelap (~4.50 hand timed)
        RLESS – 3 x 7 x 75kg
        KB Jump Squat – 3 x 7 x 15kg
        A1 RDL – 3 x 8 x 85kg
        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 8 x 30kg
        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

        Great to run 30m, albeit in driving rain. I only had two runs where both freelap and hand timing recorded correctly and both hand times were exactly 0.15 secs slower than Freelap – nice to have a conversion from last year’s times. I got down to 4.40 there so I’d want under 4.25 freelap. At the very least I have a time on the board which I can look to better each week.

        Lacked intensity in the gym, didn’t push the RLESS like I should have but RDL was spot on.

        Jumps (43), Accels (180m), Lower Body weights (6,945kg), Circuit (76 reps), Core (9 sets), Mobility (3 sets)

        5 Nov

        Mobility C
        Drills – A Walk, A March, A Skip, A Switch 2 x 20m
        Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
        2 x 40m Technical Runs
        Track Tempo – 111,121,121,111 in
        17.3,16.6,17.0,16.8,35.4,17.0
        17.2,34.6,16.8,17.1,16.7,17.0
        Waterloo – 10 reps in 3:05

        Drills (320m), Tempo (1480m), Circuit (120 reps), Mobility (5 sets)

        I much prefer track tempo and it’s in trainers so the impact isn’t ridiculous. Great session and done in 55 minutes.

        I fell asleep early and forgot to use the massage gun on my calves. Really need to stay on top of my calf muscles as they’re a weak point.

        6 Nov

        Box Jumps – 3 x 5
        Hill Runs – 2 x 10 x 10m
        A1 Banded Tib Raise – 4 x 10 x 2 secs
        A2 Standing Calf Raise – 4 x 12 x 80kg (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 (3840kg), Mobility (4 sets), Circuit (40 reps), Core (9 sets)

        7 Nov

        A1 BB Rows – 3 x 7 x 67.5kg
        A2 Plate Toss – 3 x 8 x 10kg
        B1 DB Incline Press – 3 x 8 x 30kg
        B2 Clap Pushups – 3 x 8
        BB Overhead Press – 3 x 8 x 42.5kg
        EZ Skull Crushers – 3 x 8 x 33.5kg
        Mobility E

        Circuit (48 reps), Upper Body Weights (4680kg), Mobility (6 sets)

        I’m possibly too reserved in my choice of weight, only increasing 2.5kg here and there and still capable of hitting the 8 rep target in all sets. Only a few more weeks left of the muscle-building phase, trying to take advantage of it as much as possible.

        8 Nov

        Trek – 3 x 20m
        Accels – 3 x 4 x 10m in ~1.90 freelap
        Hard Tempo – 4 x 100m in 14.5,14.4,15.3,16.0
        300m in 14.6/16.5/17.8 (48.9)
        200m in 15.5/15.4 (30.9)
        150m in 24.0
        Back Squat – 2 x 3 x 8 x 105kg
        A1 Nordic Curls – 2 x 4 (4 secs)
        A2 Seated Leg Kicks – 2 x 8 secs
        B1 Banded Tib Raise – 4 x 10 x 2 secs
        B2 Kickstand Soleus Raise – 4 x 20 x 5kg

        Drills (300m), Accels (120m), Tempo (1050m), Lower Body Weights (3960kg), Circuits (130 reps), Mobility (3 sets)

        Strong diagonal wind that favoured my runs on half the reps and hindered me on the others.

        9 Nov

        Bench Press – 8,8,7 x 80kg
        Rotator Cuff – 3 x 10
        A1 Sprinter Sit ups – 3 x 8 x 20kg
        A2 Ab Wheel Rollout – 3 x 15
        A3 Prone Pull Through – 3 x 10
        Mobility G

        Upper Body (1840kg), Mobility (8 sets), Core (9 sets)

        Nice to push myself to the point where I can’t complete all reps.

        Another great week, calculating my squat 1RM I hit 130kg this week and only managed 124kg all of last year. I’ve put much more focus on squats in this winter block so I’m expecting some decent numbers come January.

        I feel in a great place going into SPP, week 3 is where it gets really intense so there’s still a few weeks of higher volume weight training.

        #13135
        Fraser_9to5
        Keymaster

          SPP 1

          10 Nov

          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 6 x 4kg
          Track Tempo – 111,212,212,111 in
          18.3,16.9,17.9,34.4,17.8,35.2
          36.2,17.7,35.5,16.2,16.7,17.1
          Mobility A

          Drills (320m), Tempo (1680m), Throws (18), Mobility (6 sets)

          Poor sleep, reflected in some quite slow times.

          11 Nov

          Broad Jumps – 4, best of 240cm
          Box Jumps – 3 x 5
          Accels – 2 x (20m PU, 20m chute, 30m fall)
          2 x 3 x EFE 60m
          RLESS – 3 x 8 x 77.5kg
          KB Jump Squat – 3 x 7 x 15kg
          A1 RDL – 3 x 7 x 90kg
          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 – 2 x 7 x 35kg
          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 (no ankle collapse step overs)

          Jumps (43), Accels (200m), Max Velocity (180m), Lower Body weights (6,905kg), Circuit (76 reps), Core (9 sets), Mobility (2 sets)

          This session was too long at almost 3 hours. The second acceleration run was meant to be a sled and I bought a mini running parachute online which was woefully inadequate. I timed my 20m at 3.33 secs, roughly what I can do unaided. It may be a whole different story with a headwind but today was very still.

          I really went for it in the weights session, only one more week of RLESS and then the focus moves to back squats. I’ve been putting away 4000 kcal on Saturdays as it’s a huge session.

          12 Nov

          Mobility C
          Drills – A Walk, A March, A Skip, A Switch 2 x 20m
          Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
          2 x 40m Technical Runs
          Track Tempo – 111,121,121,111 in
          17.0,17.0,16.8,17.1,33.4,17.8
          16.6,34.0,17.3,16.4,16.4,15.6
          Waterloo – 15 reps in 4:25

          Drills (320m), Tempo (1480m), Circuit (180 reps), Mobility (5 sets)

          13 Nov

          Box Jumps – 3 x 5
          Accels – 3 x 30m in 4.35 freelap
          3 x 4 x 60m (20m IL) (~3.15, 8.00 freelap)
          A1 Banded Tib Raise – 5 x 10 x 2 secs
          A2 Standing Calf Raise – 5 x 10 x 90kg (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 (330m), Max Velocity (360m), Lower Body Weights (4500kg), Mobility (4 sets), Circuit (50 reps), Core (9 sets)

          My legs are heavy from weights and a bit achey, no surprises in the 30m runs and a bit of a headwind. The 60’s were consistent, it would be 8.20 including reaction but I know from my 30m time that I’m only running about 1.2 secs per 10m at the intensity limit so 8 flat is spot on. Next week it moves to 25m IL and I’d hope to instantly drop a tenth over 60m.

          14 Nov

          A1 BB Rows – 3 x 8 x 67.5kg
          A2 Plate Toss – 3 x 8 x 10kg
          B1 DB Incline Press – 3 x 7 x 32.5kg
          B2 Clap Pushups – 3 x 7
          BB Overhead Press – 3 x 8 x 45kg
          EZ Skull Crushers – 8,8,6 x 36kg
          Mobility E

          Circuit (45 reps), Upper Body Weights (4860kg), Mobility (6 sets)

          15 Nov

          Trek – 3 x 20m
          2 x 4 x 60m (20m IL) (~3.10, 7.85 freelap)
          Hard Tempo
          300m in 14.5/15.7/16.1 (46.4)
          200m in 14.6/15.0 (29.6)
          Back Squat – 2 x 3 x 6 x 110kg
          A1 Nordic Curls – 2 x 4 (4 secs)
          A2 Seated Leg Kicks – 2 x 8 secs
          B1 Banded Tib Raise – 5 x 8 x 2 secs
          B2 Kickstand Soleus Raise – 5 x 20 x 10kg

          Drills (300m), Accels (160m), Max Velocity (240m), Tempo (500m), Lower Body Weights (5040kg), Circuits (150 reps), Mobility (3 sets)

          Healthy tailwind but I could tell from skips & bounding that I was quite springy today. I held back on squats as I’m really feeling the cumulative fatigue.

          16 Nov

          Bench Press – 3 x 8 x 82.5kg
          Rotator Cuff – 3 x 10
          A1 Sprinter Sit ups – 3 x 8 x 20kg
          A2 Ab Wheel Rollout – 3 x 15
          A3 Prone Pull Through – 3 x 10
          Mobility G

          Upper Body (1980kg), Mobility (8 sets), Core (9 sets)

          Reasonably good week, pleased to use the Freelap timing system more frequently. I’ve run myself into the ground in the weight room and need to get through SPP 2 before the volume really backs off. I feel confident that I’m in a better place than last year and I just need to trust the process and let the times come.

          #13200
          Fraser_9to5
          Keymaster

            SPP 2

            17 Nov

            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
            Track Tempo – 111,321,212,111 in
            16.6,17.5,16.6,54.7,36.6,17.4
            35.9,17.0,35.0,17.8,17.3,17.8
            Mobility A

            Drills (320m), Tempo (1680m), Throws (18), Mobility (6 sets)

            18 Nov

            Broad Jumps – 4, best of 237cm
            Box Jumps – 3 x 5
            Accels – 2 x (20m PU, 20m chute, 30m fall)
            3 x EFE, 3 x FEF 60m
            RLESS – 3 x 6 x 80kg
            KB Jump Squat – 3 x 7 x 15kg
            A1 RDL – 3 x 7 x 90kg
            A2 Swiss Ball Hypers – 3 x 12
            B1 SL Swiss Ball HS Curls – 3 x 10
            B2 Lunge Jumps – 3 x 8
            C1 Nordic Curls – 2 x 4 x 4 secs
            C2 Seated Leg Kicks – 2 x 8 secs
            Lying Adductor Raise – 2 x 40
            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 (43), Accels (230m), Max Velocity (180m), Lower Body weights (5085kg), Circuit (156 reps), Core (9 sets), Mobility (4 sets)

            19 Nov

            Mobility C
            Drills – A Walk, A March, A Skip, A Switch 2 x 20m
            Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
            2 x 40m Technical Runs
            Track Tempo – 111,121,121,111 in
            15.9,16.9,16.8,17.4,33.9,17.7
            17.0,34.9,17.2,16.4,17.0,16.6
            Waterloo – 15 reps in 4:30

            Drills (320m), Tempo (1480m), Circuit (180 reps), Mobility (6 sets)

            Forgot to massage my calves in the evening, annoying as I have a feeling it makes a positive difference to speed sessions the following day.

            20 Nov

            Box Jumps – 3 x 5
            Accels – 2 x 30m in 4.32 freelap
            40 yd in 5.13
            4 x 3 x 60m (25m IL) (~3.75, 7.88 freelap)
            A1 Banded Tib Raise – 5 x 8 x 2 secs
            A2 Standing Calf Raise – 5 x 10 x 90kg (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 (390m), Max Velocity (360m), Lower Body Weights (4500kg), Mobility (4 sets), Circuit (40 reps), Core (9 sets)

            Bit of a tailwind today. One more speed session and the weights volume comes down. I can’t wait.

            21 Nov

            A1 BB Rows – 3 x 7 x 70kg
            A2 Plate Toss – 3 x 8 x 10kg
            B1 DB Incline Press – 8,8,6 x 32.5kg
            B2 Clap Pushups – 3 x 7
            BB Overhead Press – 3 x 7 x 47.5kg
            EZ Skull Crushers – 3 x 8 x 36kg
            Mobility E

            Circuit (45 reps), Upper Body Weights (5000kg), Mobility (6 sets)

            22 Nov

            Trek – 3 x 20m
            Blocks – 6 x 10m, 2 x 20m (1.82 freelap)
            3 x 3 x 60m (25m IL) (~4.27 30m, 7.90 freelap)
            Hard Tempo
            300m in 14.7/16.1/16.3 (47.1)
            200m in 14.7/15.2 (29.9)
            Back Squat – 3 x 7 x 110kg, 7,6,6 x 110kg
            A1 Nordic Curls – 2 x 4 (4 secs)
            A2 Seated Leg Kicks – 2 x 8 secs
            B1 Banded Tib Raise – 5 x 8 x 2 secs
            B2 Kickstand Soleus Raise – 5 x 20 x 10kg

            Drills (320m), Accels (325m), Max Velocity (270m), Tempo (500m), Lower Body Weights (4400kg), Circuits (150 reps), Mobility (3 sets)

            I did an extra 20m bound as they are coming up in later parts of SPP. Nice to see that blocks are likely faster than 3 point start, by what looks to be 0.05 seconds. Reassuring whenever I look at my 60m times from 3 point start. I’m really excited at the prospect of getting immediate feedback from top speed sprinting, doing a flying run and focusing on a certain cue then seeing exactly how fast it was will help so much. I’m also happy to see the back of the high volume lower body work!

            23 Nov

            Bench Press – 8,8,7 x 85kg
            Rotator Cuff – 3 x 10
            A1 Sprinter Sit ups – 3 x 8 x 20kg
            A2 Ab Wheel Rollout – 3 x 15
            A3 Prone Pull Through – 3 x 10
            Mobility G

            Upper Body (1955kg), Mobility (8 sets), Core (9 sets)

            I probably had the final rep of bench press but wasn’t in the mood to push it.

            Really happy to complete this first 8 week block unscathed, barely missing an exercise. My only concern for the next six weeks is how much the cold weather is going to disrupt my training. Last winter my times were slower when it was 7 degrees or colder, I now have thermal long lycra which should allow me to keep going. The only issue then becomes snow, which would mean moving to an exercise bike protocol.

            #13294
            Fraser_9to5
            Keymaster

              SPP 3

              24 Nov

              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
              Track Tempo – 111,321,212,111 in
              16.7,16.9,17.7,55.5,37.4,17.7
              36.9,16.5,36.8,17.7,17.4,17.6
              A1 Pull ups – 8,6,4
              A2 L-Sit – 15,15,12 secs
              A3 Dips – 10,10,9

              Mobility A

              Drills (320m), Tempo (1780m), Circuit (47), Core (3 sets), Mobility (6 sets)

              25 Nov

              Broad Jumps – 4, best of 243cm
              Box Jumps – 3 x 5
              MB Throws – 2 x 5
              Speed Skaters – 2 x 8 per leg
              Blocks – 2 x 10, 2 x 20, 30m in 1.90, 3.15, 4.27 freelap
              2 x EFE, 2 x 60m (30m IL) 4.35, 7.90 freelap
              Back Squat – 3 x 6 x 115kg
              Bench Press – 3 x 6 x 90kg
              A1 Nordic Curls – 2 x 4 x 4 secs
              A2 Seated Leg Kicks – 2 x 8 secs
              B1 Sprinter Sit Ups 3 x 8 x 20kg
              B2 Bear Dogs w single arm move 3 x 10
              B3 Leg Lowers 3 x 15
              Mobility B

              Jumps (19), Accels (170m), Max Velocity (80m), Lower Body weights (2070kg),Upper Body weights (1620kg), Circuit (26 reps), Core (9 sets), Mobility (4 sets)

              26 Nov

              Mobility C
              Drills – A Walk, A March, A Skip, 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 8 x 100m in 18.5 to 19.5 secs
              A1 Pull ups – 8,6,4
              A2 L-Sit – 15,15,12 secs
              A3 Dips – 10,10,9

              Drills (320m), Tempo (1680m), Circuit (47 reps), Mobility (6 sets), Core (3 sets)

              Tried to do an 8am workout and got caught out by the frost. Unable to use the track and I only came with trainers so I was slipping around on the grass. I was okay at top speed but the acceleration was really slow which meant times were almost 2 seconds slower than usual. I will bring boots next time.

              27 Nov

              Accels – 2 x 30m in 4.28 freelap
              40 yd in 5.01
              3 x 3 x 60m (30m IL) (~4.22, 7.65 freelap)
              High Knees – 3 x 40m
              Back Squat – 2 x (10 x 102.5kg, 5 x 120kg, 2 x 130kg)
              A1 Banded Tib Raise – 3 x 8 x 2 secs
              A2 Standing Calf Raise – 3 x 10 x 90kg (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

              Drills (120m), Accels (360m), Max Velocity (270m), Lower Body Weights (6470kg), Mobility (4 sets), Circuit (30 reps), Core (9 sets)

              Mild for the time of year, a tailwind and someone else doing accelerations all made for some good times. Pleased to survive back squats, it’s always a bit of a transition from high rep to low so to handle a double at 130kg was nice. There will be some disruption with snow forecast later in the week so I’m grateful for any track sessions I can do between now and Xmas (12 including one on Xmas day).

              28 Nov

              Bench Press – 3 x 6 x 90kg
              BB Rows – 3 x 8 x 70kg
              Pull ups – 8,6,5
              Reverse Hyperextensions – 3 x 10
              Mobility E

              Circuit (49 reps), Upper Body Weights (3300kg), Mobility (6 sets)

              I used to unrack my barbell for rows but starting from the floor puts me in a much nicer position. All quite routine.

              29 Nov

              Trek – 3 x 20m, best 8 alternate bounds of 20.75m
              3 x (20m chute, 30m falling)
              2 x 2 x 60m (30m IL) (~4.25 30m, 7.85 freelap)
              Hard Tempo
              300m in 14.9/15.8/16.1 (46.8)
              200m in 14.4/15.0 (29.4)
              Back Squat – 3 x 6 x 115kg
              A1 Nordic Curls – 2 x 4 (4 secs)
              A2 Seated Leg Kicks – 2 x 8 secs
              B1 Banded Tib Raise – 3 x 8 x 2 secs
              B2 Kickstand Soleus Raise – 3 x 12 x 20kg

              Drills (320m), Accels (270m), Max Velocity (120m), Tempo (500m), Lower Body Weights (3510kg), Circuits (34 reps), Mobility (3 sets)

              Not a breath of wind, only 6 degrees but sunny and pleasant. My quads feel heavy after Monday’s squats so I was pleased with the times. Back squat wasn’t too troublesome and I used the hex bar for soleus raise to good effect. Bring on the easy week!

              30 Nov

              Bench Press – 3 x 6 x 90kg
              BB Rows – 3 x 8 x 70kg
              Pull ups – 8,8,7
              Rotator Cuff Cable – 2 x 2 x 10 x 5kg
              A1 Sprinter Sit ups – 3 x 8 x 20kg
              A2 Russian Twists – 3 x 12 x 8kg
              A3 Prone Pull Through – 3 x 10
              Mobility E

              Circuit (63 reps), Upper Body Weights (3300kg), Mobility (5 sets)

              A rare appearance in a public gym. I had a free session at Gymbox so did this during my lunch break at the office.

              Yet another solid week of training, keen to get into the lower rep ranges and start seeing my training times drop.

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