As I am racing next Sunday I decided to go back to the WINNING TO THE FIRST JUMP SPRINT PROGRAM (WTTFJSP) which I got great results from last time I did it especially out of the gate which I am severely lacking at the moment!
The WTTFJSP is basically split into 3 sprint sessions per week and can be used in conjunction with track sessions as follows:
Monday- Strength Sprints
Tuesday- Track
Wednesday- Gym/Speed Sprints
Thursday- Rest Day
Friday- Power Sprints
Saturday- Track and/or Gym
Sunday- Rest Day
I am going to work it into my weekly routine as follows:
| DAY | Exercise AM | Exercise Lunch | Exercise PM |
| Monday | Power Sprints | Rest | Track |
| Tuesday | 2 Tunnels mtb | Track | Weights |
| Wednesday | Speed Sprints | Track | Rest (Working) |
| Thursday | 2 Tunnels mtb | Track | Weights |
| Friday | Power Sprints | Rest | Gates |
| Saturday | Pump Track | Rest | Rest |
| Sunday | Rest | Rest | Rest |
I have a sprint spot that has both at least a 25m uphill, downhill and flat in the same park so I will do the following sprint types:
Power Sprints
Goal: Working on strengthening acceleration position – core and leg strength.
10-12 x 25m – Uphill box sprints on flat pedals
Rest 2 minutes between sprints
Speed Sprints
Goal: Developing explosive acceleration leg speed.
12-14 x 30m – Downhill Box Sprints using race gear and clip pedals.
Rest 2 minutes between sprints
Power Sprints
Goal: Working on strengthening acceleration position – core and leg power.
16-20 x 15m – Flat Ground Box Sprints using race gear and clip pedals
Rest 1 minutes between sprints
I have already put my flat pedals onto the Curtis so that it is ready to go in the morning and I have packed my bag with everything that I need as well so that I can just get dressed and go in the morning as I have to crack on and get home and get ready to get into the office early tomorrow as its office day.
As I have added more sprints to the training I will not add any lower body weights for now so that I don’t overload my body too much in one go. After the 12 weeks of doing WTTFJSP is done (basically the middle of September) I will see about adding lower body weights as well as it will basically be the start of winter training so reducing track time and hitting the gym more anyway so the leg weights will fit in my program better.
For this week as I am going to be racing on the Sunday I will take Saturday as my rest day to make sure that I am rested before racing but I intend to do as much of the training as my body will cope with!
I will also do a weigh in first thing tomorrow morning so that I can see what effect the added training has on my weight over the next 12 or so weeks.