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 Post subject: my log
 Post Posted: Fri Sep 14, 2012 11:53 pm 

Joined: Sat Aug 25, 2012 5:10 am
Posts: 535
Location: Wales,UK
Hi guys

Just joined the forum and looking forward to posting. As the name implies, yes, i am a sprinter. I'm currently following Ross's programme from infinite intensity. Did Strength, GPP and Core workout 1 this week, got to say, im feeling the pain after the strength workout. I feel that Ross's workouts will help develop all the needs of a sprinter!


Last edited by Al200msprinter on Fri Jun 21, 2013 7:46 am, edited 1 time in total.

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 Post subject: Re: my log
 Post Posted: Sun Sep 16, 2012 2:46 am 

Joined: Sat Aug 25, 2012 5:10 am
Posts: 535
Location: Wales,UK
Weather's been bad all day, so im gonna do the following indoors:

10 minutes jump rope, with 10 quick jumps at 1:30,3,4:30,6,7:30,9 minutes(need to build a base for pre-season).

Some plyometric/gpp work on the stairs:

10 stair jumps
10 Plyometric push ups (feet elavated)
Stair bounds (absorb impact, and squat deep)
10 burpees
15 bench dips

repeat x 5, rest 30 seconds between!


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 Post subject: Re: my log
 Post Posted: Sun Sep 16, 2012 6:47 am 

Joined: Sat Aug 25, 2012 5:10 am
Posts: 535
Location: Wales,UK

Well, the weather decided to get better, so i went for a run and clocked 8:37:16 minutes, so pretty decent. Replaced the jump rope for outdoors.

Did the above workout^^^ but went against the plyo push ups and went for elavated instead. The Burpees really hit me, i'd recommend this for a workout if short on time! :mozilla_cool:

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Workout log: viewtopic.php?f=5&t=66122

''When you want to succeed as bad as you want to breathe, then you'll be successful''
-Eric Thomas


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 Post subject: Re: my log
 Post Posted: Mon Sep 17, 2012 8:12 am 

Joined: Sat Aug 25, 2012 5:10 am
Posts: 535
Location: Wales,UK
Did 4 x 800m at the track today, some of the times arent exact sine I accidentally hit the pause button while running, but their still quite accurate.

800m times

1. 2.44.07 min
2. 2.46-48? min
3. 2.52.22 min (dropped off the pace a bit on this one)
4. 2.48? min

Overall pretty happy, kept them consistent. For tomorrow im going to do GPP workout no.2! :dance:

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Workout log: viewtopic.php?f=5&t=66122

''When you want to succeed as bad as you want to breathe, then you'll be successful''
-Eric Thomas


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 Post subject: Re: my log
 Post Posted: Tue Sep 18, 2012 4:00 am 

Joined: Sat Aug 25, 2012 5:10 am
Posts: 535
Location: Wales,UK
GPP workout 2 completed, very tough, especially the burpees- great exercise, overlooked way too often!

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Workout log: viewtopic.php?f=5&t=66122

''When you want to succeed as bad as you want to breathe, then you'll be successful''
-Eric Thomas


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 Post subject: Re: my log
 Post Posted: Wed Sep 19, 2012 8:02 am 

Joined: Sat Aug 25, 2012 5:10 am
Posts: 535
Location: Wales,UK
Approx 1.5 mile run at a good pace


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 Post subject: Re: my log
 Post Posted: Thu Sep 20, 2012 3:43 am 

Joined: Sat Aug 25, 2012 5:10 am
Posts: 535
Location: Wales,UK
AM: Morning run, apporx 1.5 mile again :mozilla_sealed:

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Workout log: viewtopic.php?f=5&t=66122

''When you want to succeed as bad as you want to breathe, then you'll be successful''
-Eric Thomas


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 Post subject: Re: my log
 Post Posted: Fri Sep 21, 2012 2:30 am 

Joined: Sat Aug 25, 2012 5:10 am
Posts: 535
Location: Wales,UK
Strength workout 2:

double split snatch: 5 x 3 (need to work on this, much harder than I thought)
2 arm push press: 5 x 3 (could have added extra weight)

Complex pair:

One arn bench press: 4 x 5 (25kg)
Depth plyometric pushups: 4 x 8 (failed on the last set, but did 5 off the bricks to make it up)

Wall squat: 4 x 60 seconds
Jump squats: 4 x 10

core workout 2:

rollouts x 5
v - ups x 15
russian twists x 10 a side
back extensions x 12
Chinnies x 15, managed 30 on the last

repeat x 5, rest 30-60 seconds :mozilla_smile:

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Workout log: viewtopic.php?f=5&t=66122

''When you want to succeed as bad as you want to breathe, then you'll be successful''
-Eric Thomas


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 Post subject: Re: my log
 Post Posted: Sun Sep 23, 2012 6:54 am 

Joined: Sat Aug 25, 2012 5:10 am
Posts: 535
Location: Wales,UK
22nd September:

Rest day!

Today:

Fartlek session: 10-12 runs (cant remember exactly) of 15-20 seconds estimated at around 80% of max speed

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Workout log: viewtopic.php?f=5&t=66122

''When you want to succeed as bad as you want to breathe, then you'll be successful''
-Eric Thomas


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 Post subject: Re: my log
 Post Posted: Mon Sep 24, 2012 8:11 am 

Joined: Sat Aug 25, 2012 5:10 am
Posts: 535
Location: Wales,UK
[b]Beginning of pre-season training:[/

First training session of pre-season, was tough but got through it somehow:

2 x 4 200m at quick pace, Ross's GPP workouts have really helped, kept them quite consistent!

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Workout log: viewtopic.php?f=5&t=66122

''When you want to succeed as bad as you want to breathe, then you'll be successful''
-Eric Thomas


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