Sprint log by Ras

[RaZay]

Hi,

How you guys doing my names Ras, just here posting my sprint training log for 100m and 200m. I am 25 and looking to get a little more serious with my sprint training, haven't not been in a comp in a while and i'm hoping to get my times down. During my high school days I was running low 11's and high 10's in the 100m. I am aiming to replicate that in the near future with maybe some high jump as well. The high jump is purely fun and just for the laugh's but hoping to get a 190cm jump which i saw a friend of mine do who is slightly short than me. I just have to get the technique right then I'll be good.

today

gym work

calf raises 3*10
leg press 5*5
leg extensions 3*10
stiff leg dead-lifts 2*10
Romanian dead-lifts 2*10

really trying to work on my leg because of some tendentious that has been bothering my knee I haven't been able to do legs in a few months. this was just a start to get back into training my legs harder. this is not real sprint specific as such but working my hamstring are one area i think i have to develop for my top end speed.

[RaZay]

track program:

warm up -stretches and drills
hops over 30cm hurdles 2x, single leg
bounds over 30cm hurdles 2x
hops over 70cm hurdles, 5x double leg

run with weight vest 60m, take off wt vest run 40
run with weight vest 50m, take off wt vest run 50
run with weight vest 40m, take off wt vest run 60

20m, walk back to start point, 30m walk back to start point 40m

30m, walk back to start point, 40m walk back to start point 50m

warm down: 400m jog and stretches

[RaZay]

11/12/2014

warm up -stretches and drills
hops over 30cm hurdles 2x, single leg
bounds over 30cm hurdles 2x
hops over 70cm hurdles, 5x double leg

we've been doing a lot of hops to begin our sessions lately. this is mostly to help with our starts and to get a good response when we hit the ground when running.

sled tows, first few steps of the start 6x
3x30m starts 3 min recoveries
8mins rest

2x40m starts 3min recoveries
8mins rest

1x50m three point start.

3x5 cleans at 70kgs(154lbs)
3 snatches at 70kgs(154lbs) - I was going to do more but was feeling really sore
3x10 pullups

warm down: 400m jog and stretches

14/11/2014
rest day
usually have rest days on Fridays and Sundays with hill sprints on Saturday. Not sure if I will do hill sprints as my team mates are running in relay races so I might just go watch them race and cheer them on. I think I need to rest as well, went to get a massage at the physiotherapist and they recommended I start stretching a lot more because I am really tight at the hips.

[RaZay]

17/11/2014

Warm up -stretches and drills
hops over 30cm hurdles 2x, single leg

50m bounds followed by 50m tempo run
50m March, towing sled followed by 50m Tempo run
2x 50m tempo runs

4x 40m walk back to start to recover between each run.
Repeat 3x

Warm down: 400m jog and stretches

easier week this week since the guys ran on the weekend.
got some video's of the track work i do on YouTube.
link is below, I will be putting some voice over on them to explain some of the things I am doing in
the workouts soon. check it out if your interested.

[RaZay]

18/11/2014

Gym work

Warm up -stretches and drills
hops over 30cm hurdles 2x, single leg for each leg

2x 50m tempo runs

Bench
3x5@70kgs (≈155lbs) warm up set
5x80kgs (≈175lbs), 5x90kgs (≈200lbs), 3x95kgs (≈210lbs) working set
10 pull ups between each set
5x80kgs (≈175lbs), 3x5@60kgs (≈135lbs)
10 dumbbell bent over rows @ 10kgs (≈20lbs)
10 single arm rows @ 15kgs (≈35lbs)

Warm down: 400m jog and stretches

P.S.
Did this as i really want to increase my bench max, would usually do some circuit training as this was in between the two track days but I am trying to incorporate more strength work.
The last time i checked my bench was about mid way though the year where I reached 110kgs(≈245lbs).
Been doing more bench and I think I've improved a lot in it because the 3 reps @ 95kgs felt really was easier than I've done before.
Aiming to get to 135kgs (≈300lbs) for my 1RM in the future.

[RaZay]

19/11/2014

Warm up -stretches and drills

Single leg hops up stadium stairs 2x each leg]
Double leg hops up stadium stairs (4stairs each hop) 4x
2x (50m bounds followed by 50m tempo run)

2x40m (3mins recovery between each run)
1x50m

5 mins rest

2x50m (3mins recovery between each run)
1x60m

Warm down: 400m jog and stretches

[RaZay]

20/11/2014
Warm up -stretches and drills

Single leg hops up stadium stairs 2x each leg]
Double leg hops up stadium stairs (4stairs each hop) 4x
2x (50m bounds followed by 50m tempo run)

sled tows, first few steps of the start 6x
3x30m bloack starts 3 min recoveries

Cleans
3x5 60kgs(135lbs)
1x5 70kgs(155lbs)
1X5 80kgs(175lbs)
1x3 90kgs(200lbs)

Warm down: 400m jog and stretches

21/11/2014
Rest day

first time doing heavy cleans in a while because of my knee. I held up well though there are a few points that I would like to get better at, namely getting under the bar faster and the point that i reach extension with my hips. Looking at my sprint technique I would say I need to get stronger with my hips so i can finish stronger. I think I'll be incorporating more hip exercises to help strengthen them.

[RaZay]

22/11/2014
Warm up -stretches and drills


Hill sprints
5 Sprints up a hill. The hill that I run up is pretty big so I only do a few sprints up it due to its size. The max I would do in one session up this hill would be 10 though after 7 I feel it would be more detrimental as the volume would feel more like an endurance session than a sprint session.

Warm down jog and stretches


23/11/2014
Rest day

[RaZay]

24/11/2014

Was feeling a little sore and the weather was not that good to get in some runs, so I decided to take a day off training. I’ll be going to competition on the weekend so it would be best to keep the weeks workouts minimal, getting closer to the competition I’ll be pushing harder on the workouts but not enough that I burn out. Not sure how I’ll go but I think I’ll just push hard and hope for the best, not any real issues that I can feel in my body but this is the first comp i am doing in the season so it will be more of a test to see where I am at currently. Most likely I’ll be doing a 200m and a high jump, really haven’t done a 200m in a very long time so am not sure how I’ll hold up but it will be good to seen where I am at.


25/11/2014

Warm up -stretches and drills

Single leg hops over 30cm hurdles 2x, each leg
Bounds over 30cm hurdles 3x

4x30m 3min recoveries between each run

3x40m3min recoveries between each run

2x50m 3min recoveries between each run

3x5 cleans @60kgs (135lbs)

Warm down jog and stretches

[RaZay]

26/11/2014

Warm up -stretches and drills

Single leg hops over 30cm hurdles 2x, each leg
Bounds over 30cm hurdles 3x

jumps in long jump sand pit

(3 sets)
single leg jump from edge with weight 5kgs (10lbs) each leg
double leg jump from edge with weight 5kgs (10lbs)
single leg jump each leg without weight
double leg jump without weight

3x20 single leg hops each leg in sand pit

practiced my take off from the board and a few jumps into the sand pit.

3x5 cleans @ 60kgs (135lbs)

Warm down jog and stretches

p.s. felt really good to jump in the sand. I could really feel that it helped with strengthening my ankles, which I have been having trouble with when it comes to landing on the ground. For some reason it collapses a lot, sometimes however it is very strong and it doesn't bother my running at all. With some of the bounds that we have been doing its been a struggle at times recently but i am not really sure of the reason, last year I had I could really do some strong bounds and I haven't really twisted or sprained my ankle in anyway since then that would cause the change as I see. This might be a hip issue which my coach indicated, as my right hip is not really in line and last year i was also doing more stretches that really helped it, it also really helped my running at the time.

[RaZay]

27/11/2014
Warm up -stretches and drills

Single leg hops over 30cm hurdles 2x, each leg
Bounds over 30cm hurdles 3x

3 sets
1. Block starts 2x up small hill 10m
2. Block start 2x on track 30m

4x40m 3min recoveries between each run

8mis rest

2x50m 3min recoveries between each run

8mis rest

1x60m 3min recoveries between each run

8mis rest

Circuit (3 sets)

Step ups 70kgs (155lbs) (4 reps each leg)
Snatch 60kgs (135lbs) (4 reps)
Single leg jumps up stairs (3 each leg)
Warm down jog and stretches

p.s.
was really feeling the strain from the work-out, with how I was feeling I decided not to run in the 200m on the weekend though I will be doing the high jump. There's no long jump at the comp because they usually have only a few events each meet and rotate the event around. not sure how I'll do in the high jump but it will be a lot of fun I would say. there will be a 100m in the next meet which i'll be definitely doing, hoping to really see how i can go in it. I'll try and get some better preparation in before then so I am good to run.

[RaZay]

28/11/2014

rest day

29/11/2014

comp

went and did the high jump at the comp,felt really good on the day but I think I was a little nervous in the competition my technique is no all that good at the moment as I don't have a high jump coach. just getting tips from friends and my sprint coach about what I can do for now. I was able to clear 155cm (5'1") with a Fosbury flop but couldn't get 160cm (5'3"), I can usually scissor kick up-to 160cm (5'3") but I really want to get better with the Fosbury flop so that I can clear higher heights as I progress. Was overall a good experience and was happy with what I got for now as I can aim for 170-175 cm (5'7"-5'9") for the end of the season. My body was really warmed up and strong on the day so I hope that I can get into a similar condition when I compete for the rest of the season.

30/11/2014

rest day

[RaZay]

Some good and bad news at the same time happened, the good news is that the track that I am currently training at is undergoing renovations. This means the council is putting a whole new track in, so it's most likely going to end up being a much faster track than it currently is at the moment. Hoping to get a few runs on it when they are finished and see how it feels. What sucks is that its going to take all of summer to complete and is said to be finished in march. Since its a council job I have a feeling its most likely going to end up being finished in April at best, till then I have to find a new track which might be hard to do. There is a track close to me but am not sure I can train there because they have there own rules about entry and what times you can train i.e. the person who opens and closes the gates has to be there and there usually not there all the time. the other option is the main warm up track that was used for the Olympics, but that place gets really crowded and it gets hard to train there from what I here. To keep it short the main point is that running on grass will really hurt when I compete because I switched surfaces so fast. I have to figure out how I am going to structure my training soon because they start in two weeks time.


1/12/2014

Warm up -stretches and drills

Single leg hops over 30cm hurdles 2x, each leg
Bounds for distance ~30m 3x

starts with sled 6x (first 6 steps ~20m )
start from blocks 2x

1x30m
1x30m
1x40m
1x50m
1x60m

(good recoveries between each,4-5mins )

3x5 cleans @ 70kgs (155lbs)

Warm down jog and stretches


2/12/2014

rest day

[RaZay]

3/12/2014

Warm up –stretches

Leg press 3x5 double leg @ 160kgs (315lbs)
Single leg 3x5 (each leg) @ 120kgs (240lbs)

Seated calf rises 3x10 @ 20kgs (45lbs)

Stiff leg dead-lifts 2x10 @ 50kgs (110lbs)

Barbell hip thrusts 3x6 @ 60kgs (135lbs)

Leg extensions 3x10 @40kgs (90lbs)

Horizontal leg press 3x5 (double leg) @ 95kgs (210lbs)

Warm down and stretches

[RaZay]

4/12/2014

Warm up -stretches and drills

Single leg hops over 30cm hurdles 2x, each leg

Bounds for distance ~30m 3x

3x Starts with chain 40m. We put a long chain in the towing sled with a bit handing off the end. My coach stepped on the chain and we had to take off. The chain slowly came off the sled so it gave a contrast of pulling a heavy load at the beginning and then slowly decreasing the load until all the weight of the chain was off.

60m 3min recovery
50m 3min recovery
40m 3min recovery

4 min recovery

2x30m block starts

Warm down and stretches

5/12/2014

Rest day

[RaZay]

6/12/2014

Competition day

This was my first club comp in years so the main focus of the runs were just to get them in and get into a competitive mood as well as get a
feel for how to run my races. I got a 12.5 during the race which was a mediocre at best really, my start was really good and was ahead of the field for about up-to the 40m mark then most of the field past me. I tried to push harder but I couldn't get enough power from the ground, when I looked at the footage of me that my coach took I found I was leaning back too much. This was something I didn't realize I was doing all this time and this was probably the reason why I couldn't get much power from the ground as I thought. For now I will focus a lot on not leaning back so much so that I can get more power out of the ground. I will probably try to get a better lean in the next race I do which will most likely this coming Saturday.

P.S.
I think I'll make some videos on what I am trying to say pretty soon.

7/12/2014

rest day

[cruztd23]

I enjoy the log and checked out your youtube videos. I have a question. I have track in 4 months and am a sophomore. I made varsity track last year. This year I wanna increase especially my 100 and 200 times. From your earlier posts you seem to be an awesome 100 meter sprinter. What are your best tips/help you could possibly give me? Also what is the split u run with on track and weight lifting training? Thanks man.

Edit: also I'm 15

[RaZay]

I enjoy the log and checked out your youtube videos. I have a question. I have track in 4 months and am a sophomore. I made varsity track last year. This year I wanna increase especially my 100 and 200 times. From your earlier posts you seem to be an awesome 100 meter sprinter. What are your best tips/help you could possibly give me? Also what is the split u run with on track and weight lifting training? Thanks man.

Edit: also I'm 15

thanks for the support, Since you only got about 4 months to start track again the best thing to do is a lot of plyometric training in. A lot of people your age get huge benefits when they do it, so try to do some bounds, depth jumps, box jumps and hops over hurdles. Also do some short sprints, especially 40m sprints the better you get at these the better you will get at the 100m. Also don't do 300m and 400m runs, a lot of people get in the habit of doing these so they can get better fitness but it really doesn't work out because you start to train slow twitch muscle fibers which aren't good for sprinting. With regards to weight training the best lift that you could do is the dead-lift. when you do them try to emphasize on your hips and bringing them up. If you know your one rep max do 3x3-5reps@80%, this will help you gain a lot of strength. When you run, make sure you run from the hips that is the biggest thing you will need to know about running/sprinting

With my split I generally have 2 track sessions during the week, Tuesday and Thursday and a jumps session on Wednesday. I rest on Friday and Sunday and a hills or stairs session on Saturday. Monday is usually a mix of a weights session and a track session but it depends how I am feeling after the weekend.

Monday -track/weights

Tuesday- track

Wednesday- jumps/stairs/circuit

Thursday - track/circuit

Friday - rest day

Saturday - stairs/hills

Sunday - rest day

[cruztd23]

thanks for the support, Since you only got about 4 months to start track again the best thing to do is a lot of plyometric training in. A lot of people your age get huge benefits when they do it, so try to do some bounds, depth jumps, box jumps and hops over hurdles. Also do some short sprints, especially 40m sprints the better you get at these the better you will get at the 100m. Also don't do 300m and 400m runs, a lot of people get in the habit of doing these so they can get better fitness but it really doesn't work out because you start to train slow twitch muscle fibers which aren't good for sprinting. With regards to weight training the best lift that you could do is the dead-lift. when you do them try to emphasize on your hips and bringing them up. If you know your one rep max do 3x3-5reps@80%, this will help you gain a lot of strength. When you run, make sure you run from the hips that is the biggest thing you will need to know about running/sprinting

With my split I generally have 2 track sessions during the week, Tuesday and Thursday and a jumps session on Wednesday. I rest on Friday and Sunday and a hills or stairs session on Saturday. Monday is usually a mix of a weights session and a track session but it depends how I am feeling after the weekend.

Monday -track/weights

Tuesday- track

Wednesday- jumps/stairs/circuit

Thursday - track/circuit

Friday - rest day

Saturday - stairs/hills

Sunday - rest day

Thanks for the help. I repped that and subscribed to your youtube channel yesterday I believe. Anyways good luck on the journey and I'll be watching as you progress. Keep up the videos too!

[RaZay]

8/12/2014

Warm up -stretches and drills

Single leg hops over 30cm hurdles 2x, each leg

Bounds for distance ~30m 3x

2*60m walk back recovery
5 min rest

2*50m walk back recovery
5 min rest

2*40m walk back recovery

Gym
Bench press
6*60 warm up set
Working set
3*80
3*90
3*100

3*10 pull ups

3*6*60 cleans

3*6 hip flexor knee raises.

Warm down and stretches

thanks for the sub cruztd23 really appreciate it.

[RaZay]

9/12/2014

Warm up -stretches and drills

Single leg hops over 30cm hurdles 2x, each leg

Bounds for distance ~30m 3x

50m Sled tows then 50m tempo run (2x)

50m tempo runs with weight vest then 50m tempo run without weight vest (2x)

Warm down and stretches

10/12/2014

Rest day- weather was really bad so I couldn't get to the track

p.s.

I was going to do some weights on Tuesday but i was teaching a friend how to do cleans and snatches.

[RaZay]

11/12/2014
Warm up -stretches and drills

Single leg hops over 30cm hurdles 2x, each leg
Bounds for distance ~30m 3x

Deadlift 3*3@120kgs
50m Sled tows then 50m tempo run (2x)
50m tempo runs with weight vest then 50m tempo run without weight vest

1*50m
4*40m

this was done in a curcuit.
Dead-lifts 3*3@150kgs
quarter Squat 3*6@190kgs (420lbs)
Snatch 3*4@60kgs(135lbs)
3*6 hip flexor knee raises

Warm down and stretches

12/12/2014

Rest day

[RaZay]

13/12/2014

Comp day

wasn't really a comp for me because I got to the track a little late for the competition, I could have done the high jump as it was later in the day but I had a few errands to run. there's one more competition next week before the Christmas break so I think I'll run in that.


14/12/2014

Rest day


P.S.

got a new video on my channel If you want to check it out, trying to keep a video log going as I can explain more of my workouts that I do. looking to also post some pictures to see how my body changes over time with all the training. also It would give me a good indication of what works well for me. may try some diets to see how that works on me as well.

[RaZay]

15/12/2014

Warm up -stretches and drills

Single leg hops over 30cm hurdles 2x, each leg
Bounds for distance ~30m 3x

2*60m 3 min recovery between each run
5min rest
2*50m 3 min recovery between each run
5min rest
40m

Warm down and stretches


16/12/2014

Comp day

my ankle was playing up so I decided not to run, it was a club meet so it was my team mates that were running only. looking to go to the doc and see what is troubling my ankle. Its been a long running issue so I might go to a specialist so I can get it fixed before the start of next year when the comps start again. looking to start a Olympic weightlifting program so I can increase my lift maxes in the coming future.

[RaZay]

17/12/2014

went to the doctor for my ankle so I wasn't able to get any training done.


18/12/2014

An unexpected Christmas party was on so I wasn't able to go to training, I will probably make up my lack luster week by going on Friday, Saturday and Sunday. I have taken a basic Olympic weightlifting plan and looking to do it over the next few week and see how I go with it. I will most likely do this after my track session and use it as a main weight session with some other lifts that I will add. I chose this as there is a max session at the end of the 5 week training cycle that is present.

[ThiBezerra]

Great =)

[RaZay]

Great =)

thanks for the support, looks like you've made alot of gains in your photos man keep it up.

[RaZay]

19/12/2014

Warm up - dynamic stretches

Snatch - 5 x 3 (~70-80%)
Snatch pull - 4 x 4
Pause back squat - 4 x 3

Warm down and stretches

this was some of the Olympic lift programs I am trying out, from doing them I can see how they can be used to improve my sprinting. especially the snatch pull, It really help you move your hips fast and get you into full extension i.e standing up tall, if your jumping it would be the point your feet are just about to leave the ground and your stretching out to the max.

20/12/2014

Warm up -stretches and drills

6*60m 3min recoveries

Warm down and stretches

this workout was at the competition that was on during the weekend. I didn't compete because I hadn't trained much throughout the week and hadn't registered because I wasn't sure what the Doc would say at the time. Generally doing something as a few 60m sprints is good for anyone that wants to start sprinting or a general workout. I usually do this if I haven't been training for a long time i.e after off season or vacations.

P.S got a video up of two of my training partners up on my channel Issac and Micheal. they both race in the same race on the weekend. Issac is one of the top runners in Australia and was in the Australian 4x100m relay in London and Micheal won a national title in the juniors last year. he's progressed a lot an It will be interesting to see how he races in the seniors when the Australian nationals come up. they were up against a 17 yr old runner who ran 10.40 a few months back,(Rohan Browning) he's been getting a lot of attention in the media.

[RaZay]

22/12/2014

went to see the Physiotherapist.

23/12/2014

Warm up -stretches and drills

3x (50m Straight leg bounds then run for 20m)

4x 50m 3min recoveries between each run

4x 30m block starts

20 single leg bridges each leg

20kgs (45lbs) single leg squat onto box

Warm down and stretches


the last two exercises were give to me by the physiotherapist, this was to help increase the strength of my right leg in particular
as I have been having some knee issues on it for a while. he also told me to do some more core exercises as well which I forgot to do.I use to always finish of with core exercises but have slack off recently.

P.S.
Going to take a few extra days of because of Christmas and the new year but will be back to normal the week after.
Anyways Happy holidays to all you guys that have been following my progress, really appreciate the support. Hope you all keep stay happy and safe during the holiday break.

[RaZay]

24/12/2014

Warm up -stretches and drills

2x (march 50m with Bulgarian bag then run 20m)

3x (50m Straight leg bounds then run for 20m)

4x 50m 3min recoveries between each run

Warm down and stretches


27/12/2014

Warm up -stretches and drills

Hill sprints 4x

Warm down and stretches


Wasn't going to train on Christmas eve but the guys at training said they were giving the coach a present so I chipped in.
Also got in a workout a track session as well, this made up for not going on Monday as well.

P.S
will only be doing 2 days next week as well with new years day and all. Happy Holidays