I am noticing you are programming no more than 4-6 sprints in your sessions. Is there a reason for that?
Itās more about total sprint metres than it is about the number of reps performed. I generally perform a total sprint volume between 120m and 300m, with 240m being my average.
Since my current training focus for speed is relaxation and elasticity at max velocity, I am prioritising longer efforts of 40-60m in sprinting. As a result, most of my top-end speed sessions will include 4-6 reps of 40-60m sprints.
During training sessions where I am focussing on other speed qualities, such as acceleration, you will see me perform more reps. For example, the last dedicated acceleration session I performed consisted of:
- Set 1: 10m, 15m, 20m, 25m from standing start
- Set 2: 10m, 15m, 20m, 25m from crouched start
- Set 3: 10m, 15m, 20m, 25m from kneeling start
- Set 4: 10m, 15m, 20m, 25m from belly start
That was 16 total reps, but still only a total volume of 280m since each effort was short
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Thursday 11th of November
High Day 2
Front Squat / Drop to Hurdle Jump, Increasing Distance
- up to 100 x 1 / 5 x 3
- 110 x 0 / 3 added a broad jump in the middle
- 105 x 1 / 3 as above
100 and 105 moved like butter, so Iām surprised I missed 110. Considered giving it another go after the 105, but I had to remind myself that the goal here isnāt a big front Squat, itās to produce a high output and win the workout
X-5-X-0 Dips / MB Throws
- 3 x 3 / 3 x 3 ea
Got banned from med ball throws because there are cracks in the wall now. Iām taking that as a sign that Iām superman.
Pump, all supersetted:
- Leg Extension: 10 x 3 x 20, hold to failure on 3rd set
- eccentric only sissy squat: 2 x 10
- rev nordic (3rd set only): 1 x 15
- tib raises: 2ft x 3 x 15
Iso:
- SL back extension: 54s L, 50s R
- Back extension: dunno, not long coz Iām a pussy
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I love how you mix lifts with plyos. Just yesterday I was reading literature how mixing half squats with plyos like drop jumps, hurdles and etc yelds better results in high jump and sprint times.
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Monday 15th of November
Upper Low
Rough week, lots of exam stress, bad food, poor sleep and a million other excuses for me wimping out of legs today 
Spring Ankle / Compass Hops
- 20kg x 15s each position / 5 x 1 ea
SA Cable Row / High Incline DB Press
- 50 x 5 x 15 / 12.5s x 3 x 15, 15, 15, 16, 14
Figure-8 Lateral Raises / Sidelying ERs
- 2.5 x 10 each way / 2.5 x 10
- 2.5 x 8 each way / 2.5 x 8
Wide Grip Hang: 60s
Monday 22nd of November
Volume Upper
45Ā° Incline SM Press:
- 56 x 8 x 5
Pairing A: 15 Minutes
- High Incline NG DB Press: 17.5s x 10, 8, 7
- SA Pulldown: 40 x 20, 50 x 12, 12
Pump:
- Various arm circles, lateral raises etc
Iso:
- Handstand x ~40s
Tuesday 23rd of November
Max-Effort Lower
Moving out tomorrow. Kinda sad really, itās been a great year and I loved the flat 
Ankle Prep:
- Spring Ankle Positions 1-5: 22.5kg x 15s ea
- Pogos: 108 total contacts (6 x 18)
High-Bar Squat / Broad Jump up three steps
- 3 warm-ups / 3 x 3
- 100 x 5 / 3
- 120 x 0 / 3
Should have taken more warm-up sets, taken smarter jumps and went into the top set more focussed than I did. Oh well.
TB Kickstand RDL:
- 55 x 10 ea
- 75 x 8 ea
- 95 x 8 ea
Barbell Suitcase Hold:
- 40 x 40s ea
Saturday 27th November
DE Lower
Axle Zercher Squat / Extensive Hurdles
- 70 x 6 x 5 / 6 x 4 w Bounce
Assistance that doesnāt matter
Monday 29th of November
Volume Upper
45Ā° SM Incline Bench:
- 58.5 x 8 x 5
15min EDT:
- SA Landmine Z Press: +5x15, +5x12, Bar x 2 x 10
- T-Bar Row: 25 x 15, 12, 8, 7
Pump:
- Fowler ER: 4 x 10, 4
- SA Cable Y Raise: 5 x 15, 12
- Tall Kneel Plate Raise: 5 x 2 x 8
Iso:
- Dip (Top) Hold: 90s
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Hey mate, Iām back on the forum gains. How are yo going in life/lifting? Howās your course going?
Hey man, great to have you back!
Life is going well. Iām living completely alone as of today, which is new but exciting. Uni is going really well, I start my placements in early January and will finish my degree by the end of 2022.
How about you?
Friday 3rd of December
Volume Lower
Warm-Up:
- Altis rudiments: 20 each
Zercher Squat / Extensive Plyos
- 75 x 6 x 5 / 6 x various
Lower Body Assistance:
- Supported SLRDL: 25 x 4 x 15 ea
- Leg Extension: 8 x 3 x 25
Trunk Assistance:
- 3-Way Jefferson Curl: 5s x 2 x 5 ea
- BB Side Bends: 2 x 10 ea
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Sounds like exciting times for you brother. Iāve been working full time as a teacher and studying towards a masters. Tough to balance life with training but Iāve made some gains. Iām coached by Melbourne Strength Culture and train there a few times a week. Maybe weāll see u intern here one day.
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Jamie is the dude. Would love to come down to visit MSC when travel is less dicey
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Inspired by that other dudes thread on his back pain but thought Iād nerd out with you here. Iāve looked into pain science a bit during my absence from the forum. Itās fascinating stuff, no?
That there can be pain with no tissue damage. That pain is always involves processing in some way. Mind blown and shit
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If u can intern or work with the Evolve Sports med crew with James and Dan itād be great for u I reckon. I hold āem in very high regard. IIRC they are doing a bit of mentoring digitally thru social media so get in son
100%. Personally, Iāve found it pretty liberating to not worry about doing 10 million core exercises to keep my back āhealthyā
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Maybe a handful at least depending on needs lol and then movement/context specific implementation
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Agreed. Itās also very very nice not having to worry about pain all the time. I know how to modify training if something hurts, but I donāt need to panic. Pretty empowering stuff imo
Itās very hard to articulate over a single forum post though, and the majority of pain/injury advice from lifters is very biomechanical. Makes it hard to properly educate about these things
I feel u on all accounts. Have u seen the meme pages roasting SquatU for noceboing and promoting fear of movement stuff. I like SquatU but they got a point
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Yeah I havenāt vibed Aaron for a long while