Sprint training journal

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1

Hey guys

I am a beginner sprinter training primarily for the 100m and will be following a L-S progression. My GPP will last for 10 weeks and I am currently into my 3rd week.

Here is some background info (copy and pasted from another thread)

I am a 21 year old beginner with the following stats:

Height - 6’4
Weight - 180 lb
100m - 12.38 (hand timed on a wet track)
30m - 4.09 (hand timed in good conditions)
Bench - 220 lb
Chinup – BW + 40kg
Vert - 30 inches

My squat was previously at around 220lb, but due to a hip flexor injury (caused by inappropriate squatting volume and intensity), I have not squatted for the past few months. The injury is completely healed now.

With regards to hills, I have access to a 30m grass hill and a 50m gravel hill, but nothing longer.

Here is my weekly setup
Sat Hills + weights
Sun Rest
Mon Intensive tempo + weights
Tue Extensive tempo
Wed Hills + weights
Thu Rest
Fri Extensive tempo

During weeks 8-10, the Friday hill session will be replaced with a track session.

For the first 2 weeks I did not have access to weights, so I just did some bodyweight circuits instead. I will be doing weights from now on. I will start with 3 sets of 10-12 reps. So far the weights have been fairly easy but I will be increasing the weight each week. By week 10 I will be doing 4 sets of 6 for the major exercises.

So far I have not done any of the extensive tempo sessions as my calves were very tight and my Achilles tendon was slightly sore, so I felt like running multiple days in a row was not wise. I bought a foam roller last week though and have been using it daily. It seems to have completely fixed those problems, so I will include the ext tempo work from now on.

2

The intensive tempo has been done on grass in flats. I am considering doing my IT sessions on a track from now on as it can be hard to get good traction on wet grass.

Here is my training so far:

Week 1

Sat – Hill sprints - 2x5x10m, 3x20m.

  • Broad jumps – 6x2
  • Bodyweight strength circuit

Mon – Int tempo – 8x100m (1min rest btwn reps). Times ranged from 14.7-16.3
- Bodyweight strength circuit

Wed – Same as Sat

Week 2

Sat – Hill sprints – 5x10m, 4x20m, 2x30m

  • Broad jumps – 6x2
  • Bodyweight strength circuit

Mon – Int tempo – 5x200m (2 mins rest). 29,31,32,34,32
- Bodyweight strength circuit

Wed – Same as Sat

Week 3

Sat – Hill sprints – 5x10m, 5x20m, 3x30m

  • Broad jumps – 6x2
  • Weights – Front squat (30kg x 10,10,10), Reverse leg press (75lb x 12,12,12), Ham curl (30lb x 10,10,10), face pull (80lb x 12,12,12), Rear delts (100lb x 12,10,10)

Mon – Int tempo – 3x200m (2 min) 32, 32, 32 (was planning to do 5 sets, but I started this session only 30 minutes after having breakfast and after the first three reps I was very close to throwing up so I decided not to do the last 2 reps. I will wait longer after my meals before doing IT from now on.

  • Weights – Reverse lunge (40kg x10,10,10), Pull through (12 small plates x 10,10,10), Seated row (20kgx12, 23.5kgx12,12), external rotations (10lb x12,12,12).
3

My hamstrings are still a bit sore from doing pull throughs yesterday as it’s the first time I have done that exercise. They should be recovered in time for tomorrows training though.

4

What is a pull through?

5

A movement for the post chain.

6

When is your first competition?

7

http://www.weightliftingdiscussion.com/pullthrough.html

I do the bent leg version

8

Late October/early November

9

My hamstrings are still feeling sore from the pull throughs today, so I have had to delay today’s workout until tomorrow.

Here is what I had planned for my strength training during GPP:

Week 3: 3x10
Week 4: 3x10
Week 5: 3x10
Week 6: 4x8
Week 7: 4x8
Week 8 4x8
Week 9: 4x6
Week 10: 4x6

I will stick with this plan for all exercises except pull throughs and Romanian deadlifts. I will do 3x5 for those two exercises as 3x10 causes too much DOMS and interferes with my running.

10

i wouldnt cancel a workout during gpp bc of doms the speeds and intensity or much lower vs spp. you should keep the post chain movements 3x8-10 for now.

11

My HI sessions are on Sat,Mon,Wed, so I won’t have to cancel the workout, I will just do todays workout on Thursday and then continue on as planned. No session will be missed.

OK, I will keep the p-chain work at 3x8-10 for now. Hopefully my body will quickly adapt and the doms won’t be as bad from now on.

12

Today’s workout
– Hill sprints – 5x10m, 5x20m, 3x30m

  • Broad jumps – 4x2
  • Weights – Bulgarian squat (20lb dumbbells x 10,10,10), Reverse leg press (75lb x 12,12,15), face pull (90lb x 12,12,12), Rear delts (100lb x 12,12,12)

Hamstrings were still slightly sore from the pull throughs on Monday. It did not seem to have a major negative impact on my hill sprints though.

I went pretty easy in the gym today. I will significantly up the weight on the Bulgarian squats next week.

13

Hey man, I’m a beginner too. I like your GPP. I’m gonna do this one too as it is weights 3x a week. I’m going to train for 100-200-300-400.

I’m 17, 5’9" and 165 pounds working on 170.

14

Ok, cool.
Do you know what any of your current times are?

Also when is your first race?

15

I’ve completed one full year of track so I am more or less a beginner.

My best times in races are:

100 - 13.1
200 - 28.9
300 (during indoor wasn’t really well conditioned) - 52.4
400 - I did relays but I do not know my split.

5K - 24 minutes

My best:
Bench - 165
Squat - 250
Deadlift - 225

If I train during the summer, I’m damn sure my sprint times are gonna go down light years. I’m targetting 12 seconds and less. I want to be holding that MVP trophy at the end of the season.

16

Btw, my next race for outdoor season will begin around next April. I have a long way to go.

Before outdoor, we have cross country and indoor track. So come outdoor, I should be peaking and having my best times.

17

So you’re running cross country before you start training for track?

I think it would be pretty hard to put up a good 100m time if you have to train for cross country as well.

18

Yesterday
My first extensive tempo session. I did 1200m of volume at 65%. I will up the volume on tuesday.

Today

Hills - 5x10m, 5x20m, 5x30m
Broad Jump - 6x2
Weights - Front squat (40kgx10,10,10), Reverse Leg press (75lbx12, 120x10,12), Hamstring curl (30x12, 40x10,10), Face pull (80lb x 14,14,15), Rear delts (100lb x 12,12,12)

Everything is going well so far

19

True, but Im not going to put forth any training for cross country. I’ll let the time improve on ints own.

I’m strictly going to train for track. Once Cross Country begins mid-September, I’ll use those as my hills days.

20

Todays Workout

Todays session was done at the track in flats

Intensive tempo - 6x200m with 2:30 rest between reps. Average time of 30.1

Felt relatively comfortable, but my right achilles was starting to feel slightly sore on the last rep.

Weights after work tonight.