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  1. #121
    Registered User RaZay's Avatar
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    RaZay is offline
    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
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  2. #122
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    ballzofpeaze is offline
    You competing this summer mate?

    I'm having my first comp down in canberra this weekend. Running a 200.
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  3. #123
    Registered User RaZay's Avatar
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    RaZay is offline
    Originally Posted by ballzofpeaze View Post
    You competing this summer mate?

    I'm having my first comp down in canberra this weekend. Running a 200.
    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.
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  4. #124
    Registered User RaZay's Avatar
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    RaZay is offline


    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 Down
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  5. #125
    Registered User RaZay's Avatar
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    RaZay is offline
    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.
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  6. #126
    Registered User RaZay's Avatar
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    RaZay is offline
    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.
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  7. #127
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    ballzofpeaze is offline
    Originally Posted by RaZay View Post
    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.
    That's mad! might be able to have a race against ya at NSW opens lol. running in the B race this weekend at hunter track classic.

    had a sub-par race in canberra.. you're right, it's an awesome track.

    anyways, keep at it!
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  8. #128
    Registered User RaZay's Avatar
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    RaZay is offline
    Originally Posted by ballzofpeaze View Post
    That's mad! might be able to have a race against ya at NSW opens lol. running in the B race this weekend at hunter track classic.

    had a sub-par race in canberra.. you're right, it's an awesome track.

    anyways, keep at it!
    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.
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  9. #129
    Registered User RaZay's Avatar
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    RaZay is offline
    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 down
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  10. #130
    Registered User RaZay's Avatar
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    RaZay is offline
    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 down
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  11. #131
    Registered User RaZay's Avatar
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    RaZay is offline
    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 down
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  12. #132
    Registered User RaZay's Avatar
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    RaZay is offline
    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

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  13. #133
    Registered User RaZay's Avatar
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    RaZay is offline
    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.
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    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  14. #134
    Registered User RaZay's Avatar
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    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

    https://www.instagram.com/rassie_k90/

    Twitter

    https://twitter.com/RaZay_Sprints

    Snapchat
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  15. #135
    Registered User RaZay's Avatar
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    RaZay is offline
    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 down
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  16. #136
    Registered User RaZay's Avatar
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    RaZay is offline
    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.
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  17. #137
    Registered User RaZay's Avatar
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    RaZay is offline
    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 down
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

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  18. #138
    Registered User RaZay's Avatar
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    RaZay is offline
    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 down
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  19. #139
    Registered User RaZay's Avatar
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    my YouTube channel

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  20. #140
    Registered User RaZay's Avatar
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    RaZay is offline
    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 - rest
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  21. #141
    Registered User RaZay's Avatar
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    RaZay is offline
    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

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  22. #142
    Registered User RaZay's Avatar
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    RaZay is offline
    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 down
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

    https://www.instagram.com/rassie_k90/

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  23. #143
    Registered User RaZay's Avatar
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    RaZay is offline
    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
    3x10
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

    https://www.instagram.com/rassie_k90/

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  24. #144
    Registered User RaZay's Avatar
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    Posts: 218
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    RaZay is offline
    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 runs
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  25. #145
    Registered User RaZay's Avatar
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    RaZay is offline
    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 training
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  26. #146
    Registered User RaZay's Avatar
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    RaZay is offline
    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 up
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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  27. #147
    Registered User RaZay's Avatar
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    RaZay is offline
    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 down
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

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  28. #148
    Registered User RaZay's Avatar
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    my YouTube channel

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  29. #149
    Registered User RaZay's Avatar
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    RaZay is offline
    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 down
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

    Instagram

    https://www.instagram.com/rassie_k90/

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  30. #150
    Registered User RaZay's Avatar
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    RaZay is offline
    23-27 October
    No time to train

    28 October
    Competition
    100m, 12.24
    Last edited by RaZay; 12-06-2017 at 05:31 AM.
    my YouTube channel

    https://www.youtube.com/channel/UCaqdGioljk6Z2qO9TQlHEBA

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