29/12/2014
Warm up -stretches and drills
2x (50m Straight leg bounds then run for 50m)
2x (50m march with sled then run for 50m)
1x60m
2x50m
3x40m
20 single leg bridges each leg
20kgs (45lbs) single leg squat onto box
Side planks and abdominal work.
Warm down and stretches
30/12/2014
Warm up -stretches and drills
1x60m
2x50m
3x40m
20 single leg bridges each leg
20kgs (45lbs) single leg squat onto box
Abdominal exercises (planks and
Warm down and stretches
Happy New Year guys, hoping to make some major improvements in the year to come.
|
Thread: Sprint log by Ras
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01-02-2015, 01:11 AM #31my 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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01-05-2015, 03:59 AM #32
3/1/2014
Warm up -stretches and drills
Hill sprints 4x
Warm down and stretches
First session of the year,
Will be doing these more frequently and increasing the amount of runs I do. This is a fairly big hill so volume so I reduce the volume of the runs.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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01-09-2015, 03:42 AM #33
7/1/2015
Warm up -stretches and drills
Snatches
3x3@60kgs
Cleans
5x70kgs
Bench press
5x70kgs
5x80kgs
5x90kgs
Pull ups 3*10
Warm down and stretches
8/1/2015
Warm up -stretches and drills
(3x30m sprints) 3 sets
3x30m block starts
20 single leg bridges each leg
20kgs (45lbs) single leg squat onto box
Abdominal exercises (planks and
Warm down and stretchesmy 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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01-15-2015, 08:18 PM #34
13/1/2014
Warm up -stretches and drills
2x (20m march with Bulgarian bag the 30m run)
2x (4 split jump squats then run 40m)
3x30m runs walk back recovery
20 single leg bridges each leg
20kgs (45lbs) single leg squat onto box
Abdominal exercises and planks
Warm down and stretches
P.S. have been the physio and the doctors so I can fix my ankle which has been bothering me for a while. Haven't been able to get to training to get in more sessions but will be most likely getting in more sessions from next week as I don't have any appointments for the 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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01-22-2015, 02:43 AM #35
19/1/2015 - 25/1/2015
I used most of last week getting doctors appointments and scans done so there wasn't much training that I did, this was to get down to the ankle problem that I've had for a while now. At the start of the week the doctor gave me a cortisol injection in my ankle which has improved it greatly. though I might have to get another one in a month or so as there is just a tiny little pain that is left. I have been resting for the week as the result of the injection and will be getting back onto the track next week. I will most likely not be doing any hard sprints but mainly light jogs to see how it has progressed. I will however be doing a lot of upper body and some mobility work that won't overall trouble my ankle in any way.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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02-06-2015, 08:19 PM #36
4/2/2015
Warm up -stretches and drills
Bench 5x8 @ 70kgs (155lbs)
Box Squats 4x10 @120kgs (260lbs)
Abdominal exercises
Warm down and stretches
5/2/2015
Warm up -stretches and drills
3x30m starts*(practice slow strides)
Deadlifts 3x5@160kgs (350lbs)
3x6@60kgs (135lbs) hang cleans
Abdominal exercises
Warm down and stretches
P.S. doing box squats as the physio recommended then and so far they have not been any issues with my knees, will be going heavier soon with them. most of the work now that I will e doing will be hypertrophy as the season ends, so a lot more sets and reps for a while longer. Will be going more cleans and snatches using some of the Olympic lifting programs I found as well. have been getting back in to training after seeing the doctor, I was given a cortisone injection that really helped my ankle issues and am having very little pain in my ankles. there is a lot I am looking to change about my sessions and I am looking to make my program more efficient as I am not doing all the exercises I want in some sessions, so more organization will help with that.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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02-13-2015, 02:10 AM #37
10/2/2015
AM
Flat bench 5*10@60kgs
Incline bench 3*10 @ 60
Decline bench 3*10@40
Dumbbell Bent over rows @30kgs
Barbell bent over rows @16kgs
Pull ups 3*10
Warm down and stretches
PM
Warm up -stretches and drills
10 hops over 30cm hurdles on each leg
All one run
1x (30m high knees with weight vest– 30m run with weight vest – 30run without vest)
All one run
1x (30m high knees – 30m run)
80m
2x50m
3x40 from blocks
Abdominal exercises
Warm down and stretches
P.S did the morning session as I was going to classes and wanted to see how it would feel if I got in a workout before. might have to do this more as I am going to be doing more classes through the year.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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02-16-2015, 11:51 PM #38
11/2/2015
Circuit workout
Warm up -stretches and drills
Abdominal twists on bench with one leg lying on bench. Weight bag over shoulder
Single leg squat jumps with weight bag on back
Depth jumps from small stadium stairs
Depth jump and hold from large stadium stairs
Push ups with dumbbells (row dumbbell at top of push up)
Abdominal exercises
Warm down and stretches
P.S. Most of the exercises were done for 3 sets of 10my 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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02-22-2015, 01:24 AM #39
12/2/2015
Warm up -stretches and drills
3X3 cleans at 80kgs
Straight leg bounds 20 run 30m
Back kicks to high knees 20m then run 30m
3X (Tow sled 20m release and run 30m)
2x50m
2x40m
3x40 from blocks
Abdominal exercises
Warm down and stretches
P.S.
took a week off because I just started uni again, will be doing more gym work as i can't get to the track much during the week. so most likely 2 track session for each week which is not much of a difference though they will be just track sessions. I won't be putting in any gym/circuit after them.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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02-24-2015, 04:22 AM #40
23/2/2015
Warm up -stretches and drills
Leg press
• warm up set – 5*10 @ 100kgs
• working set – 3*5@280kgs
Squat
• warm up set – 3*5@60kgs
• working set – 5*10@100kgs
Dead lift
• working set – 3*5@100kgs
Warm down and stretches
24/2/2015
Warm up -stretches and drills
Flat bench 3*10@60kgs
Incline bench 3*10@60kgs
Dumb-bell bench 3*10@25kgs
Single arm rows 3*10@16kgs
Bent over rows 3*5@70kgs
Pull ups 3*10
Warm down and stretchesLast edited by RaZay; 02-26-2015 at 03:50 AM.
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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02-26-2015, 03:44 AM #41
26/2/2015
Warm up -stretches and drills
Bounds 20m run 30m
Back kicks and high knees 20m with weight vest
30m run without weight vest
2x30m block starts
3min rest
2x30m block starts
3mins rest
2x30m block starts
Warm down and stretches
P.S. Will be running in the state championships, just really looking to get a good race thats all since I want to see how much the treatment on my ankle has worked.
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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03-03-2015, 01:08 AM #42
28/2/2015
NSW state championships
I wasn't going to run in this competition because I was suppose to see the doctor to get an injection in my ankle again. I didn't see the doctor so i was able to run. there wasn't much pain and I had a slight improvement in my times. I slowed down a lot at the end of the race and figured out I really need to improve my hip mobility when I an transitioning for the start to top speed. my training partners did very good in there races so I was entertaining to watch them race as well. am looking to get to the physio to help me improve my hips because they sometimes feel good one day and are really bad most other days. there are not as many comps as I thought there would be this season so this was my last race. most of the other completions are invitationals which you have to have a really good time to get in. Anyways i am just aiming to improve for next season and try and stay consistent with my training.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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03-13-2015, 05:15 AM #43
9/3/2015
Warm up -stretches and drills
Squat
Leg press
Split leg jump squats
Single leg reverse lunges
Leg extensions
Good mornings
Warm down and stretches
11/3/2015
Warm up -stretches and drills
Bounds
2x Accelerate 20m, hold speed 20m, and increase pace 20m
2x Accelerate 20m, extra step 20m, hold 20m
Cleans and jerk
Warm down and stretches
13/3/2015
Warm up -stretches and drills
Dumbbell bench fly’s
Incline machine bench
Decline dumbbell press
Incline dumbbell press
Dumbbell rows
Pull ups
Warm down and stretchesmy 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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04-03-2015, 12:08 AM #44
I've forgotten to put up the last few weeks workouts but its been pretty much the same workout for that last few weeks since were going into the off season. I'll bee taking a break for 2-3 weeks from today as my coach usually does at this time, I'll get back into the tick of thing after this short break. for the most part I will be focusing on recovering my body and setting up for what I am going to do for the season to come next. I'll be still going to the gym but not the track in this time, will mostly be focusing on some of the exercises that the physiotherapist recommended me to do so I can get to 100%.
I'll try to post more work out after the break when I come back.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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05-19-2015, 02:34 AM #45
just started training once again. and going to start post more regularly, almost forgot but will be sure to post up my training program tomorrow. am going to be changing my program a little bit more. my splits are going to be a little different as I am at uni right now and its hard to find the time to train.
monday - rest
tuesday - gym (upper body)
wednesday - track
thursday - track/circuit
friday - rest
saturday - gym/hill (Olympic lifts)
sunday- gym (lower body-legs,calves)
took a longer break than expected but looking to get back in the swing of things real soon. I might be doing some 400m this season just as a new thing. this will probably kill me since am not really good over 200m at all.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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06-03-2015, 05:44 PM #46
Forgot to post some of the last few weeks sessions so I'll try to keep on it as I have some more time.
This was Wednesdays track session.
3 June 2015
Warm up -stretches and drills
(100m tempo run with weight vest
Turn around 100m tempo run) X 2
70 run turn around 30m
5 mins rest
30m run turn around 60m
Warm down and stretches
this was fairly short as I am still getting into the full swing of things.
for this season I am looking to really focus on my hips and getting better range on them
This the the first time I've done a decent weight on squats in a while since I was getting knee issues. The issues that I found was that I was having limited ankle mobility and also weakness in my right glutes and hamstrings.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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06-05-2015, 03:25 PM #47
4 June 2015
Warm up -stretches and drills
(High knees with weight vest turn around 100m tempo run) x2
30m turn around recovery 60m turn 30m
30m turn around recovery 50m turn 30m
30m turn around recovery 40m turn 30m
3x6 Snatches @ 60kgs
3x6 hang snatches @ 30kgs
Warm down and stretches
looking to change the prep that I do before runs to be constant. I am talking about the runs with vest and or tows that I usually do before runs. these are things to get your hips more involved in the runs so you feel it more. I probably get the most out of the tows so I am thinking of replacing the prep to be just tows for a while to see how this effects my runs.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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06-08-2015, 04:03 AM #48
6 June 2015
Warm up –stretches
Seated machine shoulder press 3x6@60kgs
Overhead press 3x5@60kgs
Barbell rows 3x10@60kgs
Seated calf raises
Warm down and stretches
didn't get to go to the track and my knees were giving me trouble after I did the bounds on Thursday so i decided to do something different, could get some Olympic lifts in because the gym did't have the right equipment.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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06-08-2015, 06:56 AM #49
Hey man great thread!
I will sure incorporate your workouts in my summer conditioning! Really appreciate you taking time in this! Good luck at states!DAILY WORKOUTS LOG forum.bodybuilding.com/showthread.php?t=167782451
Age: 15
Body Fat: 14%
Weight: 195LB
Gender: Male
Bench: 225LB
Squat: 330LB
Power Clean: 205LB
Deadlift: ~350LB
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06-10-2015, 06:57 PM #50
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06-11-2015, 04:57 PM #51
9 june 2015
Warm up –stretches drills
Snatch 3x6@60kgs
Clean 3x6@70
Bench 3x10@ 60kgs
Squat 4x6 @90kgs
Warm down and stretches
10 June 2015
Warm up –stretches drills
(March 100m with wt. vest turn around tempo run 100m) X2
80m
6 mins rest
2x60m
Warm down and stretches
I've cut out the hurdle jumps in my program because they cause they were irritating my knees. i will probably do a set of box jumps and something like a march before I start my runs from now. As we are in winter and there is a long time between comps I will be doing more long runs. this will include multiple 300m and 200m runs. also a 120m run at the end of my short sessions.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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06-13-2015, 02:34 AM #52
11 June 2015
Warm up –stretches drills
(High knees 100m with wt. vest turn around tempo run 100m) X3
3X60m turns around recoveries
6mins rest
3x50m turns around recoveries
Warm down and stretchesmy 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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06-22-2015, 03:08 AM #53
22 June 2015
Warm up –stretches drills
Circuit x3
• Box jumps
• Bench @70kgs (165lbs)
• Single leg jumps on stadium stairs
• Star jumps and ankle bounces with 8kgs (20lbs) wt bag.
Squats 3x6 @95kgs (210lbs)
Deadlifts 3x6 @100kgs (220lbs)
Pull ups 3x10
Warm down and stretches
Couldn't train most of last week because I had exams at uni so there was not much time to get to the track to do some work. I have got a month off uni so I am going to have a lot more time to train and post up my workouts. looking to get some new ideas for training as well in this time.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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06-24-2015, 06:53 AM #54
23 June 2015
Warm up –stretches drills
Box jumps 3x10
(High knees with ankle wts 50m tempo run 50m without wts) X2
60m
4mins rest
3x50m turn around recovery
6mins rest
4x40m turn around recovery
6mins rest
120m
Dead lifts 100kgs (220lbs)
Bench 3x10 @60kgs (135lbs)
Pull ups 3x10
Warm down and stretchesmy 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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06-25-2015, 10:59 PM #55
24 June 2015
Warm up –stretches drills
Circuit
• Bench x5 @60kgs
• Squat x5 @105kgs
• Clean x5 @60kgs
• Pull ups x10
Warm down and stretchesmy 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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06-25-2015, 11:02 PM #56
25 June 2015
Warm up –stretches drills
Box jumps 3x10
(High knees with wt vest 100m turn around tempo run 100m without wt vest) X2
70m
4mins rest
2x60m turn around recovery
6mins rest
3x50m turn around recovery
6mins rest
120m
Warm down and stretches
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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06-30-2015, 04:44 AM #57
28 June 2015
Warm up and stretches
Overhead press
3x6@40kgs
2x3@60kgs
Bench 3x10 @60kgs
Seated calf raises 3x10 @ 30kgs
Pull ups 3x10
Warm down and stretchesmy 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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06-30-2015, 04:45 AM #58
29 June 2015
Warm up –stretches drills
Bench
60kgs 10 reps
80 kgs 5 reps
100 kgs 2 reps
80kgs 3 reps
Pull ups 3 x10
Warm down
Stretches (main focus of day)
focused mainly on streches and worked up to getting my one rep max on the bench. looking to improve my bench as it is the weakest of my lifts. hoping to to to 120kgs by the end of this year of mid next year, hopfully.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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07-01-2015, 06:46 AM #59
30 June 2015
Warm up –stretches drills
High knees with ankle wts 50m, tempo run 50m without ankle wts
30m walk back 30m walk back 40m
5 mins rest
30 walk back 40 walk back 50m
6 mins rest
40 walk back 50 walk back 60m
Warm down and stretchesmy 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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07-03-2015, 03:14 AM #60
2 July 2015
Warm up –stretches drills
Split leg jumps with med ball x10, throw then run 30m - 3sets
30m tempo runs x3
50m with walk back recoveries x3
Complete 3 set of the 50m runs with 6mins rest in-between.
Warm down and stretchesmy 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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