Verkhoshansky 6 Week Sprint Acceleration Program (Aug 2024)

[Fraser_9to5]

WEEK 6 + 2

21 October

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3 x 4 x 100m in 15.9, 15.7, 15.4 secs
Mobility (5 exercises)

This is usually a morning session but I did it over lunch time which may explain the faster times.

22 October
Exercise Bike – 35 mins (level 6, 105-115 Watts)
— 5 hour gap —
MB Chest Pass – 3 x 8 x 5kg
MB Slams – 3 x 8 x 5kg
A1 Bench Press – 4 x 6 x 87.5kg
A2 Clap Push ups – 3 x 6
Pendlay Row – 3 x 7 x 80kg
B1 Pull ups – 4 x 6 x 10kg
B2 DB OHP – 3 x 9 x 20kg
C1 Hanging Leg Raise – 3 x 6
C2 Russian Twist – 3 x 30 x 5kg
C3 Ab Wheel – 3 x 50 secs
Mobility (5 exercises)

Picked up where I left off in terms of upper body, probably Pendlay rows, pull ups and DB OHP that could go up a rep. I do my Zone 2 cardio first thing in the morning and I really like it. My bum falls asleep around the 30 minute mark but with Netflix available I can pass the time easily.

23 October

Yoga – 45 mins
Mobility (4 exercises)

24 October

Broad Jump, 4 – best of 255cm
Standing 5 Bound, 2 per leg – 12.25m, 12.35m, 12.45m, 12.50m
Accels – 2 x 10m in 1.98, 1.82 secs
Accels – 2 x 20m in 3.15, 3.19 secs (Freelap, not including reaction time)
Accels – 2 x 30m (tailwind) in ?.??, 4.11 secs
Accels – 4 x 40m in 5.25 (tailwind), 5.40, 5.42, 5.40 secs
A1 Single Leg Standing Calf Raise ISO – 2 x 35 secs
A2 Single Leg Bent Knee Calf Raise ISO – 2 x 35 secs
Mobility (5 exercises)

Damp track, 14 degrees, -3 m/s wind. I was thankful to not have cold or rain to deal with but still a damp track and a headwind to contend with. I got really annoyed in the broad jumps, a personal best is right there if I had a dry track. The wind hampered me in the 5 bound, I did try one attempt with the wind behind me and I managed 12.90m which shows the difference it was making. I did the same in the accelerations, doing 2 x 30m and 1 x 40m with a +3 m/s wind. I forgot to press “start” on my app so didn’t get a time for the first 30m, which wound me up as I absolutely nailed it.

I went through 30m in 4.24/4.25 for all of the 40m runs into the wind, which is 0.03 off my best. Overall I was pleased, I don’t think I’m going to see incredible times but I think I can set personal bests in all three (broad jump, 5 bound, 30m run) if conditions are right.

25 October

Mobility (5 exercises)

I had to go to the office and couldn’t fit in the exercise bike work.

26 October

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 10 x 100m in 17.9 secs with stretching between reps
Mobility (6 exercises)

A very relaxed session, deliberately slow as I wind down for my last few sprint sessions. I can’t see me peaking tomorrow, in which case I’ll immediately dial back the volume to give me a chance to perform well on Thursday.

27 October

Pogo Jumps – 2 x 20 secs
Broad Jumps, 5 – best of 262cm (PB)
Standing 5 Bound, 2 per leg – 12.75m (PB), 12.60m, 13.00m (PB), 12.90m
2 x 10m in 1.95, 1.92 secs
2 x 30m in 4.20, 4.18 (=PB) secs
2 x 40m in 5.27, 5.23 (PB) secs

Dry track, 15 degrees, no wind. Perfect conditions, my quads had a little bit of soreness from Thursday but otherwise I felt good. I was frustrated by the broad jumps until I caught a good one and extended my PB by a whole 1 cm. My third standing 5 bound was when it really sunk in that it was going to be a good day for times. I am relieved more than anything that I’m seeing results from this program after hyping it up so much in my head. My top 30m times over summer were 4.18-4.22 and 40m 5.30-5.35. I was clocking 5.32 to 40 metres in my 30m runs (I set all the cones up for the longest distance) despite shutting off once I hit 30m. If I call it 5.25 secs then I’ve taken 6 or 7 hundredths off my best 40m time which I’m thrilled with.

I stopped at two reps because a large part of me believes I can produce even faster times in 3-4 days time with a further taper. Previous tapers for important competitions have taught me that I can sometimes surprise myself with how long I need to reduce the volume in order to see peak performance.

[Fraser_9to5]

WEEK 6 + 3

28 October

Exercise Bike – 35 mins (level 6, 115-120 Watts)
— 5 hour gap —
MB Chest Pass – 2 x 8 x 5kg
MB Slams – 2 x 8 x 5kg
A1 Bench Press – 3 x 6 x 87.5kg
A2 Clap Push ups – 3 x 6
Pendlay Row – 2 x 7 x 80kg
B1 Pull ups – 3 x 6 x 10kg
B2 DB OHP – 2 x 9 x 20kg
C1 Hanging Leg Raise – 2 x 6
C2 Russian Twist – 2 x 30 x 5kg
C3 Ab Wheel – 2 x 50 secs
Mobility (4 exercises)

I took a set off each exercise as I’m winding down now.

29 October

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 10 x 100m in 17.5 secs
Mobility (4 exercises)

Another very relaxed tempo session, volume coming right down to 1km and stretching between runs.

30 October

Broad Jump, 4 – best of 262cm
Pogo Jumps – 2 x 20 secs
Standing 5 Bound, 2 per leg – 12.55m, 12.65m, 12.70m, 12.85m
Accels – 2 x 10m in 1.86, 1.85 secs
Accels – 2 x 30m in 4.21, 4.15 secs (Freelap, not including reaction time)
Accels – 4 x 40m in 5.31, 5.23, 5.29, 5.28 secs
Mobility (4 exercises)

Dry track, 13 degrees, +1 m/s wind. I had a great sleep and was really looking forward to this session. Would have liked to extend my bests in the jumps and bounds but not to be. Accels were strong, the wind was helping slightly so I can’t claim that to be a new best but it’s reassuring to back up my times from Sunday.

I’m away for the rest of the week before starting a new program on Sunday.

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