31st October
Max session
Squats
6@60kgs
3@100kgs
1@140kgs
1@160kgs
1@180kgs
Bench
5@60kgs
3@80kgs
1@100kgs
1@120kgs
Deadlift
5@60kgs
1@100kgs
1@140kgs
1@180kgs
1@200kgs
1st November
5x50m sprints
1 min recoveries
Deadlifts
5x5@100kgs
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Thread: Sprint log by Ras
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12-06-2017, 04:33 AM #151my 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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01-04-2018, 04:09 PM #152
6th November
Warm up
Squats
3x5@60kgs
Deadlifts
2x5@60kgs
5@100kgs
5x5@140kgs
Warm down
10th November
Massage in the morning
Warm up
Light session
Leg press,
3x10@60kgs single leg
Hamstring curls
3x10@35kgs
Warm down
12th November
Warm up
Deadlifts
3x5@60kgs
5@100kgs
5x5@140kgs
Hack squats 3x10@80kgs
Warm down
13th November
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
15 November
Warm up
Deadlifts
5x5@60kgs
Hamstring curls
3x10@32kgs
Leg press
3x10@100kgs
Hack squats
3x5@80kgs
Pull ups
3x10
Warm down
25 November
Was sick at the time tough after warming up real strong decided to run anyway, was still a good race though but would have liked to go below 12 for the season. Looking to go under 12 for the next race without the sickness. Fitness was better from previous races as I didn’t fade out towards that end of the race.
Competition
100m – 12.38
27 November
Warm up
Bridges and planks
60m 5 mins rest
2x50m with walk back recoveries
3x40m 5 mins rest
4x30m sprints
5 mins rest
150m sprint
Warm down
28 Nov -2nd Dec
No training
Exams
6th December
Warm up
Overhead press
Rack pullsmy 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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01-04-2018, 04:11 PM #153
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01-21-2018, 01:36 AM #154
third race of the season at the end of the video. I haven't started to write down my training but should do that now.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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02-25-2018, 03:18 AM #155
Update:
last race was a 12.25sec in the 100m, was one of the few that I have got this season and think I can improve alot more.
weight is going down steady and currently at 80kgs. looking to get to 76kgs for the last race of the season which is 1 months 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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03-21-2018, 04:57 PM #156
January
4/1/18
Rack pulls
3x6@60kgs
2x6@100kgs
3x5@140kgs
Squats
3x6@60kgs
RDL
3x10@45kgs
March
12th
Warm up
4x 5 @Box jumps 42”
3x1 @Box jumps 54”
Deadlifts 2x5@150kgs
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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03-21-2018, 05:07 PM #157
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03-30-2018, 12:29 AM #158
14th
Warm up
50x3 walk back recoveries
60x2 walk back recoveries
70m
Warm down
18th
Warm up
Hill runs 40m x3
Cleans 70kgs x3
Box jump single leg 44’”
Box jump seated to jump 44”
Box jump 54’”
Push up’s 1-10-1
Pull ups 3x10
Warm down
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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04-25-2018, 06:34 AM #159
March
24th
Warm up
Hops over hurdles single leg x3 each leg
50m, 4 mins rest
60m , 4 mins rest
70m , 4 mins rest
Warm down
25th
Warm up
Deadlifts
2x6@90kgs
4@110kgs
3@150kgs
Box jumps
3x6@ 45”
3@54”
Cleans
4@75kgs
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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05-17-2018, 03:19 PM #160
April
7th
Warm up
Cleans
3x5@60kgs
4@70kgs
3@80kgs
3@90kgs
Warm down
14th
Warm up
Cuircuit X3
(Squats 5@50kgs
Box jumps @45”
Deadlifts 5@80kgs
Bench 6@60kgs
Pull ups x10)
Warm down
24th
Warm up
Hops over hurdles single leg x3 each leg
50m, 4 mins rest
60m , 4 mins rest
70m , 4 mins rest
Warm down
25th
Warm up
Deadlifts
2x6@90kgs
4@110kgs
3@150kgs
Box jumps
3x6@ 45”
3@54”
Cleans
4@75kgs
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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07-23-2018, 11:05 AM #161
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11-12-2018, 02:23 AM #162
we usually do vest work with drills so marches, straight leg bounds and other plyometric work. we hardly sprint with them really and if we do there more tempo runs.
I like to use sleds more to be honest I feel I get more out of them. sorry for the late reply havn't been on here in a while.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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11-12-2018, 02:26 AM #163
12th November
Warm up – bike 10mins
Pull ups 3x10
Chin up 3x10
Bench
10@40kgs
8@60kgs
8@70kgs
3x5 @100kgs
Overhead press
3x4 @50kgs
Boxing
Bag work 5x5min rounds
1 min rest
Track
Nordic raises 3x5
Deadlifts
3x8@80kgs
3x3@170kgs
Sprints
50m turn around recovery
60m turn around recovery
2x70mmy 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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11-14-2018, 08:51 AM #164
I'm the same, got lazy with posting my training.
I recently read on a coaches blog about using a weighted belt for max velocity work, he reckoned it kept the same centre of mass with some added weight, and was a useful aid to building ground force.
Might try it once I can repair my abysmal transition!
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11-15-2018, 04:04 AM #165
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11-15-2018, 04:05 AM #166
14th November
Warm up
Nordics 3x10
Deadlifts 3x10 @80kgs
30m walk in sprint 70m
30m walk in sprint 60m
30m walk in sprint 50m
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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11-18-2018, 03:01 AM #167
16th November
Warm up -cycle 10mins
Squats
3x10 60kgs
10@100kgs
4x4@120kgs
RDL 3x1060kgs
calf raises 3x10 @80kgs
Boxing
Bag work 5x5min rounds
1 min 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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12-02-2018, 02:18 AM #168
19th November
Warm up
Deadlifts
Sprints
3x60m
1x120m
Warm down
20th November
Warm up – skipping 10 mins
Bench
3x5@60kgs
3@80kgs
3@100kgs
1@120 kgs
Pull ups 3x10
Stationary Bike 45mins ride
Boxing
Bag work 5x 5min rounds
1 min rest
Track
3x 60m runs 5 mins 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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12-02-2018, 02:19 AM #169
26th November
Warm up
Sprints
60m 5mins rest
70m 5mins rest
80m 5 mins rest
Deadlifts
3x5@120kgs
Cleans
3x5@60kgs
3x3@80kgs
3@100kgs
Warm down
27th November
Boxing
Skipping 10 mins
Bag work 5x5min rounds
1 min rest
Track
Starts
5x 50m sprints
29th November
Boxing
Skipping 10 mins
Bag work 3x5min rounds
1 min rest
30th November
Squats
3x3@50kgs
4@90kgs
4x4@130kgs
Boxing
Skipping 10 mins
Bag work 5x 5min rounds
1 min 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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12-31-2018, 04:38 PM #170
Year in Review and Going Forward
Haven't had much time to train this year as I thought I would. The main thing that I was focused on was getting registered as a pharmacist, I had a few tests that I really had to prepare for and finish some projects that also are needed to become registered. This process took a lot longer than I thought, but I have to admit that there was also a lot of laziness on my part. I did very well in the exam however it took me way too long to finish the projects, this took up time a lot of the time I would have spent training. I did however have some good periods though the year where I was getting some consistent training only because I had consistent work rosters which I could plan my training around.
I think moving forward I will look to try and post more of my workouts because it does keep me on track and I have noticed the more that I have tracked the more I have improved in certain lifts that I have been working on. I think I will try and review my training more months to moth so can also see what I can improve on. When I look at the start of this journal it’s been 4 years since I began and I still believe that I can reach some of the goals that I have set out for myself. I am looking to run a 10sec 100 meter and a good high jump of 190cm. I think one of the major points that I believe am holding me back is my mobility. If I can get this better I think both my high jump and the 100 m times will improve.
For training my goal is to train at least 4 times a week, I have started doing other things like boxing and have bought a mountain bike that I am using to train as a method of cross training. I might look to invest in a road bike in the near future but for now the mountain bike will be good enough; the price is one thing that I have to get past. I should be stretching every day as well just to improve my flexibility and mobility. Also I have been more interested in MMA recently even though i was always a fan I am looking to do 1 or 2 days a week training in it.
I also want to record more of my training as well, it does really benefit me when I look back on it and see what I can improve on. It is hard to record though just because I don’t want to get people that are around me in the video to make them uncomfortable. I would also like to put out more information videos on different topics that I have learnt over the years. I might also record my stretching just to see how much I improve over the year.
In all I have managed to become a registered pharmacist and want to now focus more on training and putting out more information about track, nutrition and health in general.
Happy New 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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01-10-2019, 12:32 AM #171
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01-10-2019, 12:34 AM #172
Jan 3rd
Warm up
Planks 30sec hold each side
60m
6 mins rest
2x50m walk back recovery
Deadlift
3x5@60kgs
3x5@120kgs
RDL
5@120kgs
Nordic ham curls
3x5
Warm down
Jan 4th
Bike ride 18kms
Jan 6th
Bike ride 4kms
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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01-28-2019, 03:18 AM #173
16th Jan
Warm up
Stretching/ mobility work
Sprints
1x60m
2x50m walks back recoveries
Warm down
17th
Warm up
Toe pains might have to strap it for more protection.
stopped training at this point
23rd
Warm up
3x60m walk back recoveries
Warm down
Foot pain lasted only a few days, still might strap it though just to get more stability.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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02-05-2019, 02:35 AM #174
28th
Warm up
Walk over high hurdles
Skip to quick high knee claw for 10 each leg x2
60 m sprint
3 mins rest
2x50m sprints walk back recovery
4 mins rest
2x40m sprints walk back recovery
Squat 6@60kgs
Clean 2x5@50kgs
Cleans 2x3@75 kgs
Warm down
Will definitely book in for a massagemy 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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02-25-2019, 02:12 AM #175
Feb
23rd
First time boxing in a while
5*5mins rounds
1 min rest in-between
25th
Warm up
Nordic hamstring curls
Tempo runs 70m
Walk back 60m
Walk back 50m
Box jumps 10 @ 45”
Warm down
Not much work done during this month also did not write down lot of the workouts that I did at the track. Did have a realisation that a lot of gyms are very pricey and try to sell things such as conditioning and muscle gains or other technical parts of training that would not apply to 90% of the general public that don’t train. Just focusing on improvement is that best goal for many new athletes or people looking to change their lives. Made me just want to focus more on the training I am doing now as I would get better results than going to a new gym.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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03-12-2019, 04:32 AM #176
March
1st March
Warm up
10mins skipping
Boxing
5*5mins rounds
Warm down
Bike ride 6.5 km
4th march
Stretching routine
5th march
Stretching routine
6th march
Stretching routinemy 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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03-12-2019, 04:34 AM #177
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07-22-2020, 04:15 AM #178
Last season was a right off, but I don't think I will compete this coming season Either not real sure of the whole COVID thing going away before then. Or enough that it would good enough to compete.
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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07-22-2020, 04:18 AM #179
Back training again
I've started training again for the Year. Havn't been on here for a long time but think this time I am going to be more consistant. I have written a program that I am following and will update it week by week. made avid to explain it 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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08-25-2020, 04:26 AM #180
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