Full Winter Sprint Program (Sept 2026)

[Fraser Young]

A few weeks of messing around in the off-season with the real program starting Monday 21st September.

W/C 31st August 2026

31 August

Deadlift (from 25cm platform) – 140 total reps of 70kg

This was mainly sets of 11 and I couldn’t quite believe how easy it was. I will reserve judgement until I see what it does to my lower back in the next 48 hours but I feel like I got through this unscathed.

1 September

AM

DB Bent Over Row – 2 x 8 x 35kg
DB Incline Press – 2 x 8 x 25kg
Skull Crushers – 2 x 8 x 26kg
BB OHP – 2 x 8 x 42.5kg
TRX Face Pulls – 2 x 10
Bike Tempo – 111,111,111 (160W)
Abs – 2 mins

PM

Burpees – 5 x 20
BW Squats – 100 reps
Push Ups – 20,20,15,15,15,15 x 5kg

The morning session was probably a bit tougher than I intended as the plan was 5-6 reps in reserve. The bike tempo was very relaxed and only 2 minutes of abs to finish.

I had to re-record some YouTube exercises after I made a mistake the first time round, so I did a burst of cardio-style exercises in the afternoon. I feel pretty run-down today and have a bit of a headache too.

2 September

Calf Raises – 15 x 15 x 40kg

More unnecessary off-season volume for the sake of YouTube 🙂 This was so easy I couldn’t quite believe it. I gave myself 2-3 minutes rest and only really felt the burn in the last rep or two of each set, with no real cumulative fatigue. I had awful sleep and still feel run-down so I’m hoping for a better sleep tonight.

3 September

DB Incline Press – 6 x 12 x 20kg
DB Row – 5 x 11 x 30kg
Skull Crushers – 2 x 8 x 28.5kg
BB OHP – 2 x 8 x 42.5kg
TRX Face Pulls – 2 x 10
Abs – 2 mins
Bike Tempo – 111,111,111 (160W)
DB Lunge – 10 x 10 x 20kg (5 per leg)
BB ¼ Squat – 20 x 12 x 100kg, 10 x 100kg

A bit of a packed morning, 3 hours in the gym. Everything up to the bike tempo was generally my planned workout, then I felt fresh so did some lunges for YouTube content. If anything that was even more of a warm up so I thought I’d hit one of my biggest ticket items, the high volume quarter squats. I had to put a lifting belt on and just got in the groove and banged out the sets with 2 minutes rest. I was aiming for a specific target and then needed one more set to finish it off.

My lower back might be a wreck tomorrow so I’m very wary of being overly inactive for the rest of today.

4 September

Calf Raises – 880 reps

Broke this up into sets of 40 across the morning, yes it’s another YouTube project and no I don’t have many more to go.

My back is struggling and I can’t get off the floor or put my shoes on without a great deal of difficulty. I know the difference between concerning pain and DOMS that’ll resolve itself and thankfully this is the latter, so I expect I’ll continue to be stiff over the weekend and probably fine by Monday. Not sure I can say the same for my calves, I iced them directly afterwards but they are hinting they’ll be incredibly tender tomorrow. How fun.

5 September

Rest

The massive plus is that my calves are absolutely fine. The downside is I’m really struggling with my back and I’m really hoping tomorrow is better.

6 September

Rest

Only a very minor improvement to the lower back, putting on shoes or any real flexion gives me sharp pains. It’s either side of the spine so just some very sore spinal erectors. I’ve already shuffled my workouts as I won’t be able to do much tomorrow.

[Fraser Young]

W/C 7th September 2026

7 September

Rest

More resting, I tried some light stretching but it really doesn’t like me bending over so I can’t handle anything in the gym.

8 September

DB Incline Press – 2 x 8 x 25kg
DB Row – 2 x 8 x 35kg
Skull Crushers – 2 x 8 x 31kg
BB OHP – 2 x 8 x 42.5kg
TRX Face Pulls – 2 x 10
Abs – 2 mins
Bike Tempo – 111,111,111 (160W)

Finally some respite from the lower back soreness. As I warmed up everything got progressively easier and I wasn’t really troubled by it even during the overhead press. Tomorrow is high volume bodyweight lunges and I’m ready to go.

9 September

BW Lunges – 22 x 26 (13 per leg) w 2 mins rest

Penultimate YouTube exercise and this is the one I’m quietly worried about resulting in 6-8 day DOMS. I was feeling it in the final 3-4 sets and my left knee was playing up a bit too.

The final exercise is a RFESS so I can’t really go into that carrying a lot of DOMS, and I want to wrap up filming this week.

10 September

Rest

Surprisingly not that much soreness.

11 September

Tempo Runs – 8 x 100m (19 secs)

Very chilled tempo on the track, I felt quite fresh and had to consciously slow down to hit 19 second reps.

12 September

RLESS – 12 x 10 x 30kg
OHP – 2 x 8 x 42.5kg
TRX Face Pulls – 2 x 10
Standing Calf Raise – 3 x 15 x 55kg (3030 tempo)
Suitcase DB Hold – 2 x 35 secs x 25kg

The final exercise for my YouTube video is now done! I expect some soreness in the next 72 hours then I can crack on with the winter season. It was actually most demanding on my breathing and I still felt gassed afterwards, so had to skip a few exercises. Pleased to have done heavy calf raises and the suitcase DB hold.

13 September

Rest

Glutes and quads are tender, might be even worse tomorrow.

[Fraser Young]

W/C 14th September 2026

14 September

Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 15 x 55kg (3030 tempo)
Seated Calf Raise – 3 x 15 x 80kg (3030 tempo)
Stir The Pot – 2 x 30 secs

Back at it! Glutes are fine, quads are very sore from the RFESS. I set up in the rack for seated calf raise and placed a plank of wood across my knees before manoeuvring the barbell in place. I thought it worked really well so I’m excited to progress in weight. Stir the pot was very easy, though my Swiss ball needs inflating.

15 September

Bike Tempo – 111,111,111 (160W)
DB Row – 2 x 8 x 35kg
DB Incline Press – 2 x 8 x 25kg
Skull Crushers – 2 x 8 x 31kg
BB OHP – 2 x 8 x 42.5kg
TRX Face Pulls – 2 x 10
Abs – 3 mins

Almost back to normal, a very simple session so I will look to start progressing these from now on, with real training starting on the 21st.

16 September

Rest

Quite excited for tomorrow!

17 September

Warm Up 1
MB Throws – 5 x 3
CMJ Series – 2 x 3
Build Ups – 3 x 30m (to 70%)
Back Squat – 2 x 8 x 85kg
Hip Thrust – 2 x 8 x 90kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 15 x 60kg (3030 tempo)
Seated Calf Raise – 3 x 15 x 90kg (3030 tempo)
Suitcase DB Hold – 2 x 45 secs x 25kg

An enjoyable first session 🙂 I thought it was a bit dramatic to attempt such a measly build up series but I could feel my legs aching for what was a lower intensity than I usually start my tempo runs with. The gym was tough but manageable, hip thrusts were definitely easier than back squats so maybe 100kg. Really pleased with the seated calf raise, I switched to a wider, flatter piece of wood with a gym mat on top and rested that on my knees under the bar. Suitcase holds aren’t challenging, I will need to either increase the weight or continue on to 55-60 secs.

18 September

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
Tempo – 111,111,111 in avg 17.9 secs
Unilateral wall sit – 15 secs
Lunge ISO – 15 secs
Hip Flexor ISO – 10 secs x 3kg
Pillar – 10 reps (4:51)

19 September

Rest

20 September

Rest

I feel in a good place heading into the main season and excited to start ramping up the volume and intensity.

[Fraser Young]

Break In Training – Week 1

21 September

Warm Up 1
CMJ Series – 2 x 5
Hills – 5 x 20m
Hex DL – 2 x 8 x 110kg
RLESS – 2 x 6 x 70kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 15 x 60kg (3030 tempo)
Seated Calf Raise – 3 x 15 x 90kg (3030 tempo)
Ab Wheel – 2 x 10

Aches all over during this session, I felt very brittle. It was definitely the right volume for everything and I overshot the intensity on RLESS, with 70kg more like an 8RM instead of a 12RM. I’ll probably pay for that with soreness over the next few days.

22 September

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
MB Throws – 5 x 3
Bike Tempo – 111, 121 (160W/150W)
Waterloo – 10 reps (3:08)
DB Push Press – 2 x 30 x 12.5kg in 36 secs, 41 secs (DD)
Abs – 2 mins

First off, I’m training for a Deadly Dozen fitness competition with friends in November so I will be throwing in the odd exercise and tagging it (DD). This wasn’t too challenging, I am already feeling it from Monday so I’m glad it was gentle.

23 September

Warm Up 1
Skips for Height, Distance – 2 x 20m
Straight Leg Scissor, Bent Leg Scissor – 2 x 20m
Tempo – 2 x 3 x 100m (30 secs / 2.5 mins) avg 17.4, 17.3 secs
Barbell Row – 2 x 8 x 60kg
DB Incline Press – 2 x 8 x 25kg
Skull Crushers – 2 x 8 x 31kg
OHP – 2 x 8 x 40kg
TRX Face Pulls – 2 x 10
Abs – 3 mins

Feeling pretty good today, the weather’s still nice and the training is building up very gradually. I had no problem hitting the 17.5 second target times and the gym was straightforward. I can tell if I were to push the intensity that my body isn’t ready yet so right now it’s about getting the sessions in.

24 September

Rest

25 September

Warm Up 1
MB Throws – 5 x 3
CMJ Series – 2 x 3
Build Ups – 3 x 30m (to 80%)
Back Squat – 2 x 8 x 85kg
Hip Thrust – 2 x 8 x 100kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 15 x 60kg (3030 tempo)
Seated Calf Raise – 3 x 15 x 90kg (3030 tempo)
Suitcase DB Hold – 2 x 55 secs x 25kg

I’m feeling more energised each day and ready to go up in difficulty. The build up runs were just right for me and a clear step up from 70% last week. Using 100kg for hip thrusts was also more of a challenge while still only being maybe a 14RM weight. I can progress the seated calf raises but the standing ones leave me only just able to get out the last reps without compromising range of motion. Almost went a full minute on the DB hold but glad I didn’t as the second set was much tougher.

26 September

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
Tempo – 111, 121 in 17.7, 38.1 secs
Extensive Tempo – 6 x 200m 45 on 45 off (DD)
Unilateral wall sit – 20 secs
Lunge ISO – 20 secs
Hip Flexor ISO – 15 secs x 4.5kg
Pillar – 10 reps (4:51)

I did not pace the 200m well and in fact the 100m after it was 18.8 secs, so clearly lacking a bit of fitness. The Deadly Dozen (DD) involves 12 x 200m at a reasonable pace so I was trying to do them in under 45 secs without overly exerting myself. Everything else is ticking along and a good first week.

27 September

Rest

A relaxed 10km walk with my daughter, nice fresh air.

[Fraser Young]

Break In Training – Week 2

28 September

Warm Up 1
CMJ Series – 5,5,3
Hills – 2 x 4 x 20m
Hex DL – 3 x 8 x 115kg
RLESS – 3 x 6 x 70kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 15 x 60kg (3030 tempo)
Seated Calf Raise – 3 x 12 x 100kg (3030 tempo)
Stir The Pot – 3 x 30 secs

The hills still feel like I’m really pushing my body and exposing weaknesses, especially around my adductors and hips. The RLESS is too heavy but I’m stubborn and each week it’ll be a bit easier, hex DL was tough but manageable. I was meant to put 95kg on the seated calf raise and by the time I realised it was 100kg I just stuck with it, but could only get to 12 reps.

29 September

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
MB Throws – 5 x 4
Bike Tempo – 111, 121, 111 (170W/160W)
Waterloo – 12 reps (3:24)
Goblet Squat – 2 x 30 x 16.25kg in 45 secs, 50 secs (DD)
DB Push Press – 2 x 30 x 12.5kg in 35 secs, 45 secs (DD)
Abs – 3 mins

Increase in difficulty was spot on once again. I quite like ramping up rather than ruining myself in week 1 proper. The bike tempo felt very natural at 170 Watts and the circuit training was quite easy.

At the same time I’m building up the Deadly Dozen (DD) training and trying to simulate fatigue by doing sets with 45 seconds rest (roughly the time I have between exercises, though it’s spent running 200m rather than resting). The second set of push press was exactly what I fear happening in the competition, getting partway through and being so tired I’m having to knock out singles and doubles to reach the total. Weighted carries and shoulder exercises are my weak areas so they will be my primary focus areas over the next 8 weeks.

30 September

Warm Up 1
Skips for Height, Distance – 3 x 20m
Straight Leg Scissor, Bent Leg Scissor – 3 x 20m
Tempo – 3 x 3 x 100m (30 secs / 2.5 mins) avg 17.6, 17.0, 16.7 secs
Barbell Row – 3 x 8 x 60kg
DB Incline Press – 3 x 8 x 25kg
Skull Crushers – 3 x 8 x 31kg
OHP – 3 x 8 x 40kg
TRX Face Pulls – 3 x 10
Abs – 4 mins

A little slow to get going in the tempo runs but hit the target time (17.0 secs) in the second and third sets. Everything else was good, it’s all moving along nicely. Minor problems with my right leg which felt like it was seizing up on the last two runs and I noticed it during the weight training too.

1 October

Exercise Bike – 30 mins (Zone 2)

I did a VO2 max lab test over summer which also told me my heart rate zones. What I’ve previously been following was more like zone 1, so this may in fact be my first ever genuine zone 2 session. I had it set to level 10 and held 140W throughout, and my heart rate was 132-139 bpm. Finished with a sauna and some prehab exercises.

2 October

Warm Up 1
MB Throws – 5 x 3
CMJ Series – 3 x 3
Build Ups – 4 x 40m (to 85%)
Back Squat – 3 x 8 x 87.5kg
Hip Thrust – 3 x 8 x 102.5kg
Nordic Curls – 2 x 4
Farmer’s Carry – 2 x 90m with 2 x 25kg (DD)
Front Carry – 2 x 90m with 25kg plate (DD)
Overhead Carry – 2 x 60m with 15kg plate (DD)
Standing Calf Raise – 3 x 15 x 60kg (3030 tempo)
Seated Calf Raise – 3 x 15 x 95kg (3030 tempo)
Suitcase DB Hold – 60,60,50 secs x 25kg

Over an hour in the gym with all these prehab exercises, I know there’s value but it’s a lot of calf work. The 40’s were great, first time in spikes and exactly the right intensity for me. Squats were smooth, focusing on big toe push. I did a carrying series that went better than I expected and that will progress each week. That did mean a little forearm fatigue and while I could probably have reached 60 secs on the third set of suitcase holds, I don’t need to push myself to failure to make progress.

3 October

Warm Up 2
Hurdle Mobility 1 – 3 sets (walk overs, over/unders – forgot med ball)
Tempo – 111,121,111 in avg 17.2 secs, 36.1 secs
Extensive Tempo – 6 x 200m 45 on 45 off (DD)
A1 BW Squats – 2 x 30 (DD)
A2 Burpee Broad Jump – 2 x 15m (DD)
A3 Bear Crawl – 2 x 30m (DD)
Unilateral wall sit – 25 secs
Lunge ISO – 25 secs
Hip Flexor ISO – 20 secs x 4.5kg
Pillar – 12 reps (5:21)

I’m still lacking that little bit of zip that gets me to 17 flat, but it’s close enough. The session isn’t that long and I welcome the challenge of the extensive tempo work. I was aiming for 9 minutes but took an extra 30 seconds, mainly on the broad jumps on wet grass. I’m trying to run the 200’s in 40 seconds, which is the pace I used to train myself up for a 1500m many years ago when I tried a decathlon with friends. I would do 400-600m at 20 sec/100m pace and accumulate 2.5-3.5km of running, which might be a better strategy than strict 200’s. Either way, I can see myself getting very fit this winter.

Update: I followed this session up with a huge bowl of oatmeal, and I wasn’t feeling great beforehand and ended up throwing it all up an hour later. The rest of the day I was very weak and tired, having a 3pm nap, and my legs in particular were struggling.

4 October

Rest

Feeling better, re-feeding day and also reevaluating my training program. I’ve decided to modify the Tuesday and Saturday sessions to cater to the Deadly Dozen up until the competition (28th November). It will still make me fit but is more event-specific than my usual training. I had an elevated body temperature and higher respiratory rate overnight so part of me thinks that vomiting was due to a bug going round rather than purely from a hard workout.

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