DavidG’s Sprint Training Log

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    David Gain on #119780

    Got back from my warm weather training trip to Portugal last night, I tried to keep a note of all my session as best I could. Got about 15 written down which I will get posted up here shortly 🙂

    David Gain on #119795

    Monday 25th March (08:30)
    5 min jog: clifftops
    Core exercises:
    • Arm walking on fence (1 post)
    • Arm walking on fence (2 post)
    • Reaction leg drops (front)
    • Reaction leg drops (back)
    • Parkour jumps over fence
    • Suspended leg press-ups
    2 x sprints up stairs
    5 min jog: beach
    3 min cool down in sea

    Tuesday 26th March (07:30)
    5 min jog: clifftops
    3 mins stretching
    30 mins mobility drills up slope
    • Sprint up whole set
    • 1 legged hop (alternate foot each flight)
    • Side steps up 2 flights (1 left, 1 right)
    • Timed up stairs: 19.5 (1 step each foot)
    5 min jog: beach
    3 min cool down in sea

    Tuesday 26th March (11:00)
    20 min warm up
    Lunges, hopping, bunny hops etc.
    1 legged hop test: 33m (12 jumps)
    Diagonal runs on football pitch at 70% x 4
    1 legged hop test: 33m (12 jumps)
    1 lap jog: football pitch
    20 mins sprint/hurdle drills
    Reaction starts: cross legged, laying on front
    Jump starts x 2
    5 mins football

    Wednesday 27th March (07:30)
    5 min jog: clifftops
    Exercises on stairs:
    • Lunges up 3 steps
    • Lunges up 3 steps (faster)
    • 2 footed hops up 3 flights
    • 2 x Side steps up 3 flights (1 left, 1 right)
    • 2 x Sprint up whole set
    • Exercises on sand:
    • 4 sets side steps (turning every 4, 3, 2, 1)
    • Fast feet (directional)
    15 pressup suicides
    5 min jog: beach

    Wednesday 27th March (13:00)
    1 lap jog on cross country track (1km)
    Stability drills
    Strength drills
    Interval pyramid:
    • (Sprint 50m, ease off 50m, sprint 50m etc.)
    • 150m, 250m, 350m, 250m, 150m
    5 mins stretching

    Thursday 28th March (08:00)
    5 min jog: clifftops
    Sprint drills and resistance exercises
    • 2 footed slalom jumps (1 step) 4 sets
    • 2 footed slalom jumps (2 steps) 4 sets
    • 1 footed slalom jumps (1 step) 4 sets
    • 1 footed slalom jumps (2 steps) 4 sets
    • Wheelbarrow up 2 sets (both legs held)
    • Wheelbarrow up 2 sets (1 leg held)
    • Wheelbarrow down 2 sets (both legs held)
    • Arm walk up hand rail (1.5 sets)
    Throwing exercises with rocks
    5 min jog: beach
    3 min cool down in sea

    And for reference, these are the stairs…

    David Gain on #119798

    Thursday 28th March (13:00)
    20 mins core exercises and stretches
    Cross country track:
    · Interval runs – 1 min run, 1 min jog (5 runs)
    · 2 minute rest
    · Interval runs – 30s run, 30s jog (5 runs)

    Thursday 28th March (18:00)
    2 min warm up jog
    Beach session:
    · Explosive/resistance circuit
    · Overhead medball throws
    · Flexibility/stability exercises
    · Short relay (3 x 20m)
    · Bunny hop test (5 jumps)
    5 mins stretching & cool down in sea

    Friday 29th March (08:00)
    5 min jog: clifftops
    4 minutes stretching
    · Sprint up whole set (frequency not speed)
    · Squat jumps up 4 sets
    · Side jumps down 4 sets (1 left, 1 right)
    · Sprint up whole set (power)
    15 mins flexibility drills
    5 min jog: beach

    Friday 29th March (14:00)
    Gym session (Olympic bar): Reps 10, 8, 6, 4, 4
    · Back Squats: 35kg, 45kg, 55kg
    · Front squats: 25kg, 40kg, 55kg, 65kg
    · Bent over rows: 40kg, 55kg, 59kg
    · Dead lift: 45kg, 55kg, 85kg, 125kg, 145kg
    · Bench press: 45kg, 55kg, 60kg, 70kg

    Gym session (machines): 3×10
    · Weighted lunges: 45kg, 55kg, 65kg
    · Butterfly: 15kg, 16kg, 20kg
    · Lat pull downs (front & back): 20kg, 30kg
    · 10 dips between sets
    · Lat pull downs (front): 40kg, 50kg, 50kg
    · 10 leg raises between sets
    · Lat pull downs (back): 40kg, 50kg
    · 10 leg tucks between sets (8kg dumbbell between feet)
    · Tricep curl (single): 10kg, 10kg, 15kg
    · Leg press: 40kg, 80kg, 110kg
    · Leg press (single): 50kg, 60kg, 60kg
    · Bicep curls: 40kg, 40kg, 60kg
    · Triceps curls: 30kg, 40kg

    David Gain on #119802

    Saturday 30th March
    Track session:
    · 30 minute warmup and stretching
    · 3 sets of strides @ 60-70%
    · 1 x 30m @ 80%
    · 1 x 30m @ 90%
    · 3 x 30m @ 100%
    · 1 x 200m @ 85%

    Monday 1st April (14:00)
    Track session:
    · 2 lap warmup jog
    · 4 sets of flexibility drills over hurdles
    · 2 sets of Russian step over hurdles
    · 70m stride to 60% on grass
    · 50m stride to 80% on grass
    · Acceleration run (50m @ 60%, 50m@ 70%)
    · Acceleration run (50m @ 70%, 50m@ 80%)
    · 150m Interval run (50m @ 60%, 50m jog)
    · 250m Interval run (50m @ 70%, 50m jog)
    · 350m Interval run (50m @ 80%, 50m jog)
    · 300m @ 80%
    · 150 @ 80%
    · 5 x 30m starts @ 100%

    Tuesday 3rd April (08:00)
    Track session:
    · 30 minute warmup and sprint drills
    · 3 x 40m sprints w/weight sledge (15kg)
    · 1 x 60m sprint w/weight sledge (15kg)
    · 2 x 70m sprint w/weight sledge (10kg)

    Thursday 4th April (08:00)
    10 min walk: clifftops
    20 mins of warmup drills and stretching
    · Arm walking on fence (1 post)
    · Arm walking with press-ups (2 posts)
    · Reaction leg drops (30 seconds)
    · Tricep dips (15 reps)
    · Stairs session:
    · Calf raises up 3 flights (each step)
    · Lunges up whole set (3 steps)
    · Arm walk up first 2 flights (left and right)
    · Bouncing sprint up whole set
    · Timed sprint up whole set (12.9s)
    Walk back: clifftops

    Friday 5th April (13:00)
    20min warmup:
    · Plyometric exercises
    · Core exercises
    · Jumps over hurdles
    · Jumps into sandpit
    Track session:
    · 60m acceleration runs to 80%
    · 6 x 30m block starts @ 100%
    · 2 x 150m @ 100%

    Friday 5th April (16:00)
    Weight session:
    Olympic style lifts warmup (just the bar)
    Overhead (standing) press 10 front, 10 back
    · Back Squat 3 x 10 (65kg, 85kg, 105kg)
    · Dead lifts 10, 6, 4 (105kg, 145kg, 165kg)

    COV-GOD on #119806

    You back injury free?

    David Gain on #119808

    You back injury free?

    I am indeed, which to be honest is the most important part!

    David Gain on #119809

    Quick video of one of my weight sledge runs…


    David Gain on #119815

    Monday 16th April
    2 lap slow jog
    15mins warm-up drills
    10 sets of various stretches/drills over 6 hurdles
    4 sets of 4x50m sprints @ 95%
    30 seconds to complete a run and be ready for the next one, 8 minutes between sets

    David Gain on #119828

    Just had my first outdoor competition of the year, a Division 1 SAL match for Radley AC.

    10.9 in the 100m with what I thought was a bad start, as I seemed to stumble on my first foot strike out of the blocks, but it equals my PB and is by far the fastest opening run I’ve had to date.

    21.7 in the 200m, although I was screwed over by the time keepers on that one. I was timed at 21.47 which should have been rounded up to 21.5, but the goldfish of a timekeeper managed to forget my time, but then remembered there was a 7 in it, so wrote down 21.7! Bloody useless. I would have made a complaint but it was hand timed so it doesn’t really count for much on the Power of 10, but I know for my own reference that it was 21.5 really so I still know where I’m at after my WWT which is the main thing. And again, by far the quickest opening 200m I’ve ever had.

    We then ran 42.5 in the 4×100 which was only 0.3 off the division and club record, not bad considering that was the first time the 4 of us had ever run in a relay together.

    And to finish off the day, we won the match overall too! So it’s looking like it could be a very good season ahead!

    David Gain on #119856

    Saturday 27th April
    3 lap slow jog
    15 minutes warm-up drills
    Speed drills over low hurdles
    2 x acceleration runs
    5 x 30m block starts @ 100% w/3 min recovery
    10 minute rest
    2 x 220m @ 95% w/15 minute recovery

    David Gain on #119861

    Monday 29th April
    1 lap slow jog
    20 mins warm-up and stretches/exercises over 7 hurdles
    2 x acceleration runs
    3 sets of 4 x 60m @ 95-100%
    2 minutes between runs and 10 minutes between sets

    David Gain on #119905

    Had my first BAL match as a higher claim athlete for Southampton AC today.

    I ran 10.98 and 21.90, which aren’t great times, but then the conditions weren’t great either, especially in the 200m where there was quite a strong headwind on the bend. We did break the 4×100 club record though which was good!

    Definitely a different experience to SAL matches though, you really have to be on top form to be competitive at these matches, those times put me third in both events, although we won the relay by miles.

    Certainly plenty of room for improvement on the times, but I’m still much faster than I was this time last year which is promising.

    David Gain on #119925

    Continuing from my above comment, here are the videos of my races on Saturday. The 100m and the relay went okay. But I felt like I really tied up at the end of the 200m, I think I was surprised to have someone coming up behind me at that point in the race and just lost form a bit. Plus there was a very strong headwind all the way round the bend, which wasn’t recorded on the results as that race ended up being manually timed as the electronics were playing up.




    David Gain on #119934

    Had another league competition today at Milton Keynes.

    The 100m was a bit on the slow side considering the 2.0m/s tail wind (11.06), but I’ve realised that my hamstrings are too tight/lacking in flexibility and are limiting my top speed. So I need to add in some exercises to my warmup/training sessions that will correct that.

    Having spent about 45 minutes purely warming up/stretching my hamstrings I finished the 200m in 21.58 (1.4m/s) which is okay, 0.19 off my PB, but still quicker than the 21.75 I ran this time last season (first sub 22 of that year) so I’m on the right track.

    I then ran second leg in our 4x100m relay team who clocked 41.53 which was a new division, league and club record, so that was a good end to the day.

    I now need to rest and try to recover before I compete at the Internationales Pfingstsportfest in Germany on Monday!

    David Gain on #119959

    Well it was the Oxfordshire County Championships this weekend.

    Bit disappointing for me as I was 2nd in both my events which doesn’t happen very often at county level! I’m still recovering from all the competitions I’ve been doing recently and as before, my hamstrings were hindering my top speed again.

    I ran 10.88 in the 100m, which while technically a PB was run with a +2.1m/s tailwind so it doesn’t really count.

    So having lost the 100m on Saturday I was fairly confident I could win the 200m today, however with my lack of top end speed and the fact the guy who won somehow managed to run a 0.56s PB (probably down to the +2.5m/s tailwind again). My 21.67 wasn’t quite enough. Which is annoying because if there was less wind, or even a headwind, it would have made my top end speed less important and my endurance probably would have pulled me through to 1st. But unfortunately races aren’t won with ‘ifs’

    Given the wind assistance in both runs, I should have been faster over both events though, especially the 200m. So I’m just going to concentrate on recovery and trying to regain some of the hamstring flexibility I appear to have lost over the past couple of months in preparation for my next BAL match for Southampton.

    I’m not overly bothered though as I’ve never been particularly quick at this stage in the season, I tend to build up to my PBs gradually and have always run my fastest times later in the season at bigger competitions like UK Championships and CAU Championships etc.

    I suspect that the fact I got put in lane 1 today, which goes against the normal seeding procedure, was down to the fact I got into an argument with the officials yesterday about them messing up peoples entries and assigning incorrect numbers and then bullying the athletes into them thinking it was their fault.

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