8 Jan 2017
Warm up
Squat
3x6@70kgs
6@120kgs
3@160kgs
Seated leg press 3x10@90kgs
Lying hamstring curls
3x10@40
3x6@32kgs (single leg)
Deadlifts 3x5@120kgs
Warm down
12 Jan 2017
Warm up
3x50m sprints walk back recoveries x2
Ab Work
Stretches
Warm down
|
Thread: Sprint log by Ras
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01-13-2017, 02:22 AM #121my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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01-17-2017, 01:05 AM #122
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01-17-2017, 05:30 AM #123
I've been alot more busy than I thought I would have. I got a new job that gets me working on Saturday's so I haven't been able to get
any competitions in at the moment but I am looking towards NSW state for the 200m. After that I think that there should be some all-comers that
usually come around afterwards. I'll try to get a day off so I can get a few races in, if there are any that I can find time to get to them I will.
You've got me pumped to race now. good luck at canberra. Its a fast track down there, I know so many people that got PB's there its not funny.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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01-19-2017, 03:32 AM #124
13 Jan 2017
Warm up
Squats
3x5@70kgs
2x4@110kgs
4@140kgs
Cleans 4x6@50kgs
Ab work
Warm down
15 Jan 2017
Warm Up
Ab routine
Seated shoulder press 3*8@60kgs
Pull ups 3*10
Dips 3*10
Rows 3*20@30kgs
Back extensions 1 min hold x3
Rack pulls
5@100kgs
3@150kgs
1@190kgs
1@200kgs
Warm Downmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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01-22-2017, 02:08 AM #125
18 Jan 2017
Warm up
5x50m (3 mins recovery between each)
Cleans 3x5@60kgs
Warm down
19 Jan 2017
Warm up
70m
6mins rest
60m
6 mins rest
50m
4mins rest
40m
4 mins rest
40m
Warm down
P.S. I have been doing a lot more stretching and foam rolling and have found it has really improved my technique, I usually do this after my work out when I am warming down. Try to do more ab work as well to get more strength back into my core.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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01-26-2017, 02:25 AM #126
24 Jan 2017
Warm up
Quarter squats
3x10@ 70 kgs
3x8@ 120 kgs
3x4@ 170kgs
Stairs
Single leg hops on small stairs x3 each leg
Single leg on large stairs x3 each leg
Double leg on large stairs x3
Warm down
P.S. Also did a work out on the Sunday of the 22nd but didn't really write it down but it was more of just a back workout, really wasn't going to go but ended up going any ways.
really did like the quarter squats that I have implemented, can feel a little bit more explosive and it doesn't take as much out of me the next day in terms of recovery. My legs were not as
what I would feel in a full squat position.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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01-26-2017, 11:36 PM #127
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02-05-2017, 03:46 AM #128
I am trying to get that weekend off, If all goes well i hope to race that day. not sure of my performance though It will be my first of the year so I am not thinking it will be anything special.
I'll see how my training goes as well i'll probably have to see my physio just to make sure am not going to break apart. lol.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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02-05-2017, 03:50 AM #129
26 Jan 2017
Warm up
Glute bridges 20 each leg with bands
Bounces over 6 hurdles x2
70m
5mins rest
50m
5mins rest
40m Block starts x5
Warm down
1 Feb 2017
Warm up
Glute raises with band x10 each leg
50m sprint turn around 30m sprint
6 min rest
50m sprint turn around 30m sprint
6 min rest
50m sprint turn around 30m sprint
Block starts 30m x4
Warm down
2 Feb 2017
Warm up
30m up turn around 50 m back x2
6mins rest
30m up turn around 40m back
6 mins rest
40m x3, walk back recoveries
Warm downmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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02-19-2017, 01:37 AM #130
9 Feb 2017
Warm up
60m sprint, walk back 40m sprint
6min
50m sprint, walk back 40m sprint
6min
40m sprint, walk back 40m sprint
3x block starts
Warm down
12 Feb
Stretching routine for 1 hr
15 feb 2017
Warm up
3x40m walk back recoveries
6 mins rest
50m
6 mins rest
60m
6 mins rest
70m
6 mins rest
120m
Warm downmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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02-26-2017, 05:35 PM #131
22 Feb 2017
Warm up
60m sprint
6mind rest
3x30m sprints
Bench
3@100kgs
1@110kgs
Warm down
23 Feb 2017
Warm up
Glute bridges 10 each leg
60m sprint
6 mins rest
3x30m sprints, 6 steps 3x with sled before each run
3x30m block starts
Warm downmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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03-21-2017, 08:41 PM #132
24 Feb 2017
NSW open comp –
100m – 12.74.
Off season
Resume April or May
Coach usually takes a break during this time, still going to the gym but not as much will start going into full training mode in April or May.
Not the greatest performance but it does let me look at what I can change for the next season.
My prep was not really good for the race cause I came straight from work to the event to run. Didn't get a chance to warm up at all so
a it was not really a good race at all. But this allows me to focus on what I can do for the season which is Run in a lot more races, get stronger during the off-season
That is to say more strength and plyometric work, more massage therapies and get more flexible. Hopefully I can get better performances as a result of some changes.
my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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05-11-2017, 06:15 PM #133
1 May 2017
Warm up
Glute bridges
Single leg pogo hops 20m each leg into back kick high knees 50m
March with wt bag overhead into tempo run
60m
6mins rest
50m x2 walk back recovery
40m x3 walk back recovery
120m sprint
Warm down
6 May 2017
Physiotherapy
Release work
looking to get more physio therapy sessions in this season so I can recover better overall.
currently doing 3 sessions a week but will be doing more once I finnish Uni hopefully 4-5 a week.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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05-11-2017, 06:16 PM #134
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05-26-2017, 04:57 PM #135
8 May 2017
Warm up
Squats
3x5@60kgs
5x5@100kgs
3x5@60kgs
Leg press
5x5@150kgs
Calf raises on leg press machine
5x10 @100kgs
Lying hamstring curls
5x5@50kgs
Abductor and adductor machine
5x10@40kgs
Warm down
14 May 2017
Warm up
Seated chest press
5x10@50kgs
OHP
3x10with bar
5@40kgs
5x3@60kgs
Dumbbell bench press
3x5@30kgs
Seated rows
5x1028Okgs
Back extention hold for 1 min
Pull ups
3x10
Warm downmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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07-01-2017, 07:06 PM #136
18 June 2017
gym session
warm up
Quarter Squats
6@60kgs
5@100kgs
5@140kgs
4@180kgs
3@200kgs
3@220kgs
going to do more quarter squats, I've read a lot that about the benefits for sprinting especially for increasing stride length. also see a lot of high jumpers and long jumpers doing it a lot as well.
Hamstring Curls
(focus on the negative)
3x10@50kgs
Horizontal leg press
3x10@50kgs
warm down
p.s.
Haven't had much time to get to the gym or the track because of uni and work at the same time. All done with UNI now so one less thing to take up my time. Getting my roster for work more suited to train as well so will be getting back on the grind more frequently. I've had a few workout in the last month or so but more so just to keep me fit as of the time. Going to try and get in at least 4 sessions in a week.my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-07-2017, 05:17 AM #137
8 july 2017
Warm up
Bench press
3x6@60kgs
2x5@100kgs
2@100kgs (fail on third set)
10@60kgs
Seated chest press
3x10@40kgs
Plat pull downs
3x10@40kgs
Pull ups
3x6
Warm down
13 july 2017
Warm up
80m
3 mins rest
2x60m walks back recoveries
3 mins rest
3x40m walks back recoveries
Warm down
25 july 2017
Warm up
Deadlift
3x10@60kgs
2x10@100kgs
Pull ups
3x10
Hyperextention
3x10@10kgs
Warm downmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-14-2017, 06:31 AM #138
27 july 2017
Warm up
Cleans
3x5@50
3x5@60
Warm down
29 July 2017
Warm up
70m
3min rest
2x60m walk balk recovery
6min rest
2x40m walk back recovery
Warm down
30 July 2017
Warm up
Squats
3x6@60kgs
3x5@100kgs
3x3@150kgs
Back extension 1 min holds
Hamstring curls
10@34kgs
6@46kgs
3@60kgs
SLD
3x6@50kgs
Warm down
3 August 2017
Warm up
Hamstring curls
3x20@5kgs double legs with ankle wt’s
3x10@5kgs alternate legs with ankle wt’s
Stair routine
Single leg jumps up small stadium stairs
Double leg jumps up large stadium stairs
Jumps first done with wt’s then without wt’s
Warm downmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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08-23-2017, 05:23 AM #139
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09-10-2017, 04:36 AM #140
15 August 2017
Warm up
Back kick high knees with wt vest 50m remove vest back kick high knees 50m
Temp run 100m
2 sets
80m 4mins rest
70m4mins rest
60m4mins rest
50m4mins rest
40m 4mins rest
Warm down
17 August 2017
warm up
Single leg jumps up stairs with med ball
Double leg jumps with med ball
3 set each exercise
3x50m sprints walk back recoveries
Warm down
19 August 2017
Warm up
Circuit
Single leg squats 5@60kgs
Deadlifts 5@110kgs
Box jumps 45”
4 sets
Warm down
20 August 2017
Stretching
21st -27th week off - restmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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09-17-2017, 01:12 AM #141
31 August
Squats
3x5@60kgs
2x3@100kgs
1 @140kgs
1@180kgs
Hamstring curls
3x10@ 30kgs each leg
10@50kgs both legs
10@50kgs both legs
2 September
Circuit
5 sets of 5 reps
Box jumps 40”
Snatch 50kgs
Bench press 90kgs
Deadlifts 110kgs
my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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10-15-2017, 04:30 AM #142
2 September
Circuit
5 sets of 5 reps
Box jumps 40”
Snatch 50kgs
Bench press 90kgs
Deadlifts 110kgs
5 September
Warm up
Planks 30sec holds
Stair jumps
30m sprint turn around 60m sprint
6mins rest
30m sprint turn around 50m sprint
6mins rest
30m sprint turn around 40m sprint
Box jumps
3x10
Warm downmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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10-15-2017, 04:31 AM #143
7 September
Quarter squats
3x6@60kgs
3x5@100kgs
3@140kgs
1@180kgs
1@200kgs
Box jumps
10@40
Depth jumps
10 from small box
Step ups onto box
3x10@30kgs
Hamstring curls
3x10@30kgs
9 September
Circuit
5 sets of 5 reps each exercise
Squats 60kgs
Bench 60kgs
Deadlift 60kgs
Pull ups 10
10 September
Quarter squats
3x6@60kgs
2x5@100kgs
3@140kgs
2x3@160kgs
Box jumps
3x5@40”
Step ups onto box
3x10@30kgs
Pull ups
3x10
Dips
3x10my YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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11-09-2017, 10:15 PM #144
10 September
Quarter squats
3x6@60kgs
2x5@100kgs
3@140kgs
2x3@160kgs
Box jumps
3x5@40”
Step ups onto box
3x10@30kgs
Pull ups
3x10
Dips
3x10
12 September
Warm up
Planks 30sec hold on each side
30m run turn around 60m
30m run turn around 50m
30m run turn around 40m
Box jumps 40” 3x10
Warm down
14 September
Brazilian Ju-Jitsu
1st class
16 September
Warm up
Circuit 5 sets of 8
Single leg Squats @60kgs
Box jumps 40”
Deadlifts @60kgs
Warm down
20 September
BJJ 2nd class
23 September
Light session
Drills 20m
6@ 50m tempo runsmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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11-09-2017, 10:16 PM #145
26 September
Warm up
Plank hold 30sec front and side holds
Rubber band bridges and routine
3x60m sprints with walk back recoveries
6mins rest
3x40m sprints with walk back recoveries
3x6@60kg single leg step up to box each leg
Warm down
27 September
BJJ trainingmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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11-13-2017, 03:15 AM #146
7 October
Competition
60m 7.89sec
10 October
Warm up
3x60m sprints walk back recovery
6mins rest
3x50m sprints Walk back recovery
6 mins rest
3x40m sprints
Warm down
11 October
Warm down
10X50m sprints 1 min recoveries
Warm upmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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11-20-2017, 01:27 AM #147
12th October
Warm up
Deadlifts
3x5@60kgs
5@100kgs
5x5@140kgs
Hack squats 3x10@80kgs
Warm down
13th October
Warm up
Planks 30sec each side
Sled 50m march run 50m
2x30m then 40m walk back recoveries
6mins rest
2x40m then 50m walk back recoveries
6mins rest
2x50m then 60m walk back recoveries
6mins rest
Warm downmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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11-20-2017, 01:31 AM #148
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12-06-2017, 04:18 AM #149
15 October
Squats
Leg press
Hamstring curls
Light workout
16-21 October
Warm up
Plank routine
Band routine
80m sprint
4 mins rest
70m sprint
4 mins rest
60m sprint
4 mins rest
50m sprint
4 mins rest
40m sprint
4 mins rest
Warm downmy YouTube channel
https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA
Instagram
https://www.instagram.com/rassie_k90/
Twitter
https://twitter.com/RaZay_Sprints
Snapchat
rassie_k
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12-06-2017, 04:19 AM #150
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