Full Winter Sprint Program (Sept 2026)

[Fraser Young]

GPP – Week 1

5 October

Warm Up 1
CMJ Series – 3 x 5
Hills – 2 x 5 x 20m
Hex DL – 3 x 8 x 115kg
RLESS – 3 x 6 x 72.5kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 12 x 62.5kg (3030 tempo)
Seated Calf Raise – 3 x 12 x 100kg (3030 tempo)
Stir The Pot – 3 x 30 secs

I like this session, it’s not overly long and covers some important movements. It was written as 5,5,3 for CMJ and without thinking I did all five of the last set. Hex DL was very easy and the RLESS was certainly not, but both are correct as per my expected 1RM. I might drift the Hex DL up by 5-10kg next week as it was too comfortable.

6 October

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
Extensive Tempo – 6 x 400m in 80 secs (2 mins) (DD)
Waterloo – 15 reps (4:10)
Goblet Squat – 2 x 30 x 16.25kg (DD)
DB Push Press – 2 x 30 x 13.5kg (DD)
Plate Clean & Press – 2 x 30 x 15kg (DD)
Abs – 4 mins

I handled the tempo a little better than I expected, with my heart rate only reaching 180 bpm on the final rep. I was using a 100m walk between reps. The clean & press was tiring after the heavier push press and I settled on doing small sets with a single breath rest. Goblet squats were sets of 6, then the other two exercises were 8,8,7,7 which still left me fighting in the last 3 reps. I feel fitter already.

7 October

Warm Up 1
Skips for Height, Distance – 3 x 20m
Straight Leg Scissor, Bent Leg Scissor – 3 x 20m
Tempo – 3 x 4 x 100m (30 secs / 2.5 mins) avg 16.0, 15.9, 16.0 secs
Abs – 4 mins

Much prefer the shorter session having moved upper body to the next day. I was pleased with the 100m times and my recovery between sets was noticeably strong. This was done in the rain with a relatively strong wind.

8 October

AM

Exercise Bike – 35 mins (Zone 2)

PM

Pendlay Row – 3 x 8 x 65kg
DB Incline Press – 3 x 8 x 27.5kg
Skull Crushers – 3 x 8 x 33.5kg
OHP – 3 x 6 x 42.5kg
TRX Face Pulls – 3 x 10

I bumped the resistance on the bike to level 11 but after 20 minutes I could feel it in my thighs so dropped back to 10 and increased my pedal rate, holding 150W for the majority at a HR of 132-135 bpm.

Bent over rows never last long as I’m not confident about the position so I switched to Pendlay rows. I increased the weight in a few exercises and by the time I got to OHP my shoulders were cooked so I dropped to sets of 6.

9 October

Warm Up 1
MB Throws – 5 x 3
CMJ Series – 3 x 3
Build Ups – 4 x 40m (to 90%) flying 10m in 1.19-1.23 secs Freelap
Back Squat – 3 x 8 x 90kg
Hip Thrust – 3 x 8 x 105kg
Nordic Curls – 2 x 4
Farmer’s Carry – 120m with 2 x 25kg (DD)
Front Carry – 120m with 25kg plate (DD)
Overhead Carry – 90m with 15kg plate (DD)
Standing Calf Raise – 3 x 12 x 65kg (3030 tempo)
Seated Calf Raise – 3 x 12 x 100kg (3030 tempo)
Suitcase DB Hold – 3 x 60 secs x 25kg

I used my Freelap to measure a 10m fly and check that I’m hitting 90%. The first rep was 1.30 secs so I considered it a warm up and did four proper ones with a higher intensity. Hip thrusts don’t need to go up in weight, I can feel myself struggling to get full RoM at the top. Calves were rocks after this, but they feel strong and durable.

10 October

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
Tempo – 111, 121 in 17.7, 38.1 secs
2 x (200m, 30m DB Lunges 6kg, 200m, 20m Burpee Broad Jump, 200m) (DD)
2 x (200m, 30 Goblet Squats 8.5kg, 200m, 40m Bear Crawl, 200m) (DD)
400m in 90 secs
Unilateral wall sit – 30 secs
Lunge ISO – 30 secs
Hip Flexor ISO – 20 secs x 4.5kg
Pillar – 15 reps (5:50)

I did a Norwegian 4 x 4-style session with 4 mins rest, though looking at my heart rate data 3 minutes rest would be fine, or a light jog instead of a walk between sets. I need to work on my burpee broad jumps as they not only take a lot out of me, but aren’t fast enough for the target time.

11 October

Rest

A good week of training and also the sense that my body can handle so much more. It’s about balancing progression without overloading the system and I have to be patient and let the volume build each week.

[Author]

Posts