Fraser Young

[Fraser Young]

SPP – Week 1

10 April

Broad Jump, 4 – best of 260m
Standing 5 bound, 2 per leg – best of 12.50m
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 2 x 40m in 4.65
Sled – 4 x 50m x 5kg (flying 40m in 5.05 secs)
Sprints – 2 x 4 x 60m (90-95%) in ~7.9 secs Freelap
Core, 2 x 10 exercises 42 secs on / 18 secs off

Dry track, 12 degrees, +4 m/s wind. Nice session, I felt good in the broad jump but not so much in the bounds, having tweaked my shoulder the other day. Almost half a second quicker in the sled runs now that I’ve dropped from 10kg to 5kg, still keen to know exactly how much resistance a “light” sled should provide. I preferred the repeat 60’s, very similar to what my coach used to try and achieve, but his approach was flat out to 25m then maintain, whereas this is 90-95% throughout. I was really consistent, most runs were within a tenth of a second of each other.

Subtle tweak to the core work, same exercises but more intense. Despite seeming insignificant, 42/18 instead of 40/20 means 5% more work and 10% less rest.

11 April

Hang Power Clean – 2 x 3 x 60kg, 2 x 2 x 65kg, 1 x 70kg
A1 Half Squats – 5 x 3 x 120kg
A2 Squat Jumps – 5 x 2
BB Hip Thrust – 3 x 6 x 100kg
KB Swings – 3 x 8 x 20kg
B1 Single Leg Calf Raise – 3 x 6 x 15kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 4 x 4
Core, 2 x 10 exercises 42 secs on / 18 secs off

Good session, nice to go up in weight and down in reps as we move into SPP. I had to do this at 8am so I wasn’t my strongest, squats were a struggle but the hip thrust was smooth. Also have a nagging shoulder/neck strain that meant the squat jumps and the pogo jumps felt hindered.

12 April

Exercise Bike – 40 mins (125W down to 110W)

I had no enthusiasm today so I did the least possible.

13 April

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
3 x 3 x 120m in 17.2, 17.3, 17.1, 16.3, 16.1, 16.5, 15.9, 16.3, 16.0
—
A1 Step Ups – 5 x 3 x 65kg
A2 Step Up Jumps – 5 x 2 per leg
Hex Bar DL – 5 x 4 x 125kg
BB Reverse Lunges – 3 x 4 x 70kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Banded Single Leg HS ISO – 3 x 3 x 7 secs
B2 Single Leg HS Jumps – 3 x 15
Core, 10 exercises 42 secs on / 18 secs off

Great session, though I struggled a bit with pacing for the 120’s. It was into a headwind and my target times were roughly 17.3, 16.5 and 15.7, so as you can see the second set was a bit fast and the final set a bit slow. I also wasn’t sure about the rest and probably sold myself short so I’ll add 30 secs next week.

Weights were great, everything was a bit heavier and more of a challenge. This session was 3 hours from start to finish so it was quite a tiring day and I was snacking in the gym to keep myself going.

14 April

Res Band Face Pulls – 3 x 12
MB Side Throw – 3 x 5 x 4kg
A1 Seated DB Press – 4 x 6 x 20kg
A2 Weighted Chin Ups – 4 x 5 x 15kg
B1 Incline DB Press – 3 x 8 x 25kg
B2 DB Bent Over Row 3 x 8 x 30kg
Farmers Walk – 3 x 20m x 90kg
Core, 10 exercises 42 secs on / 18 secs off

Nice new session, MB throws were a bit awkward so might change that to a hip toss. Nice to do Farmers Walk, always keen to try a new exercise.

15 April

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 2 x 60m
Falling Runs – 3 x 20m
Accels – 3 x 20m in ~3.15 secs Freelap
Blocks – 4 x 10m in ~1.90 secs Freelap
Accels – 2 x (20,30,20,30,20m) 95% effort in ~3.22, 4.40 secs Freelap
Speed Jumps – 4 x 30m
Squat Jumps – 3 x 6 x BW
MB Throws – 4 x OHB, 4 x BLF with 4kg ball

Damp track, 12 degrees, – 4 m/s wind. Possibly fatigued as my accels were 0.1 secs longer to 20 metres by the end of the session. Headwind definitely didn’t help but otherwise I felt good. My right Achilles felt tired in the last two reps of the speed jumps and during the squat jumps.

16 April

Concept 2 Exercise Bike – 40 mins (140W down to 110W)

Tedious.

Nice to get into SPP but my body is a little beat up from unrelated activities like carrying a heavy bag on one shoulder earlier this week. I feel like I can adapt, up the calories, improve the recovery protocols, and start seeing improvements in weeks 3 and 4.

[Fraser Young]

GPP – Week 4

3 April

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 2 x 40m in 4.70
Sled – 4 x 50m x 10kg (flying 40m in 5.50 secs)
Sprints – 4 x 80m (90%) in ~10.45 Freelap
Hang Power Clean – 3 x 3 x 60kg, 1 x 65kg, 1 x 70kg, 1 x 75kg, 0 x 80kg
A1 Half Squats – 3 x 3 x 105kg, 10 x 105kg
A2 Squat Jumps – 4 x 2
BB Hip Thrust – 3 x 8 x 90kg, 10 x 95kg
KB Swings – 3 x 8 x 20kg
B1 Single Leg Calf Raise – 3 x 6 x 15kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 3 x 4

Dry track, 14 degrees, cross-wind. A bumper session with no time to train tomorrow. I warmed up a little more before the high knee sprints which helped, last week my hip flexors felt a little strained. In the gym I tried to figure out my 1RM for some of the exercises, power clean was pretty much spot on with my guess (75kg), similar to hip thrust (~126kg) but half squats were an underestimate (125kg vs 140kg).

Tired and hungry now, I will do the 20 mins of core at some point tomorrow.

4 April

Core – 10, 5 exercises 40 secs on / 20 secs off

I tried to do the whole 20 minutes in the morning but forgot the need for certain equipment so cut it short.

5 April

Treadmill Walk – 40 mins, 10 degree incline, 4 to 3.1 kph(?)

I’m not sure whether the treadmill was kph or mph. A nice alternative for Zone 2, being able to set the incline and speed then not think about it until my heart rate climbs too high. I’ve had a busy few days and haven’t been able to keep with my usual routine.

6 April

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
3 x 2 x 150m in 21.8, 21.7, 20.7, 20.8, 19.1, 19.9
—
A1 Step Ups – 3 x 3 x 60kg
A2 Step Up Jumps – 3 x 2 per leg
Hex Bar DL – 3 x 4 x 115kg
BB Reverse Lunges – 2 x 6 x 60kg
Pogo Jumps – 3 x 10

Woke up feeling a bit queasy so I only ate a banana and did the first half of the session at 9am. The second to last run I got riled up because someone walked in my lane and had headphones on so didn’t hear me shout “track”.

I took a few hours off, ate some proper meals, and tried weights at 3pm. By that point I was knackered and not in the mood, I had already decided to do a slight deload but I skipped the accessory lifts and did one less set on the main ones.

I feel pleased that I could complete something today, when I was lying awake at 2am with a stomach ache I thought it would ruin my day but I played it safe and still got stuff done.

Week 4 is an optional deload so I will likely modify the acceleration session so I can attack SPP with more energy.

7 April

Face Pulls – 2 x 12
Trap Bar Shrugs – 2 x 10 x 70kg
A1 Push Press – 3 x 3 x 60kg
A2 Pull ups – 3 x 5 x 10kg
B1 Incline DB Bench Press – 2 x 8 x 25kg
B2 BB Row – 2 x 8 x 62.5kg
Core, 10 exercises 40 secs on / 20 secs off

I cut a set from each of these to fully embrace my deload week. I asked Chat GPT to generate this workout for me so I’ll do the same for the next four week cycle.

8 April

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 2 x 60m
Falling Runs – 3 x 20m
Accels – 3 x 20m in ~3.10 secs Freelap
Accels – 2 x (20,30,20,30,20m) 95% effort in ~3.15, 4.30 secs Freelap
Squat Jumps – 3 x 6 x BW
MB Throws – 4 x OHB, 4 x BLF with 4kg ball

Dry track, 14 degrees, +4 m/s wind. My stomach is still a bit off and the tailwind helped mask my sluggishness. The only omission for the deload week was the speed jumps, which I wasn’t really getting the hang of. Poor sleep in recent days so I’m pleased to get through this one.

9 April

Concept 2 Exercise Bike – 40 mins (140W down to 110W)

Overall a very disrupted week, both with extra commitments in my schedule and a few days with a dodgy stomach. I’m still not 100% but hopefully SPP can be a fresh start and I can push on to faster times.

[Fraser Young]

GPP – Week 3

27 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 2 x 40m
Sled – 4 x 50m x 10kg
Sprints – 4 x 80m (90%) in ~10.60 Freelap
Core, 2 x 10 exercises 40 secs on / 20 secs off

Dry track, 15 degrees, -2 m/s wind. Good session, similar times to last week. I added in a second meal at 9am on top of my usual 7am breakfast and then pushed this to 1pm (usually 12pm start) which felt so much nicer. Otherwise I’m scrambling to fit the calories in. The fact each session is exactly the same means I’m already itching to move on to SPP.

28 March

Hang Power Clean – 4 x 3 x 60kg
A1 Half Squats – 4 x 3 x 105kg
A2 Squat Jumps – 4 x 2
BB Hip Thrust – 3 x 8 x 90kg
KB Swings – 3 x 8 x 20kg
B1 Single Leg Calf Raise – 3 x 6 x 15kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 3 x 4
Core, 2 x 10 exercises 40 secs on / 20 secs off

Much better session, did this in the office gym with no time constraints and warmed up fully before the power cleans.

29 March

Exercise Bike – 45 mins (135W down to 110W)

I added an extra 5 mins to each session this week and handled it okay. The hardest part of the workout is the boredom, and no amount of Netflix or Spotify can fix it.

30 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
3 x 3 x 150m in 22.3, 21.7, 21.6, 21.1, 20.9, 20.8, 19.4, 19.9, 19.8
—
A1 Step Ups – 4 x 3 x 60kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 4 x 115kg
BB Reverse Lunges – 3 x 6 x 60kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Banded Single Leg HS ISO – 3 x 3 x 7 secs
B2 Single Leg HS Jumps – 3 x 15
Core, 10 exercises 40 secs on / 20 secs off

Dry track, 16 degrees, +6 m/s wind.

Good session, almost 3 hours so I cut the core to 10 mins having done the full 20 mins yesterday. Wind was a bit silly but I’m glad I wasn’t running into it.

31 March

Face Pulls – 2 x 12
Trap Bar Shrugs – 2 x 10 x 70kg
A1 Push Press – 4 x 3 x 60kg
A2 Pull ups – 4 x 5 x 10kg
B1 Incline DB Bench Press – 3 x 8 x 25kg
B2 BB Row – 3 x 8 x 62.5kg
Core, 10 exercises 40 secs on / 20 secs off

Changing the order seemed to help as my shoulders were ready when it came to push press.

1 April

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 2 x 60m
Falling Runs – 3 x 20m
Accels – 3 x 20m in ~3.10 secs Freelap
Accels – 2 x (20,30,20,30,20m) 95% effort in ~3.15, 4.30 secs Freelap
Speed Jumps – 4 x 30m
Squat Jumps – 3 x 6 x BW
MB Throws – 4 x OHB, 4 x BLF with 4kg ball

Dry track, 13 degrees, +4 m/s wind. It started out as a cross-wind and would gust in favour of me. I felt great today, adapting to the volume and feeling more powerful as the weeks go by.

2 April

Exercise Bike – 40 mins (140W down to 120W)
Core, 2 x 10 exercises 40 secs on / 20 secs off

I dropped to 120W after 11 mins and my HR stayed at 114 bpm to the end, which is the low end of zone 2 for me. I’m out for the day on Friday so I moved core to today and will likely put the weights tomorrow after max velocity.

I’m ready for the final week of GPP and I plan to do some 1RM testing ahead of SPP. Some of the reps are prescribed as e.g. 4 x 3 (7RM) and I was using a 1RM calculator to estimate my 7RM. I’d like to do a final set to failure in GPP week 4 to see if I really can do 8,9,10 reps with that weight, which it feels like I can in some movements. The goal in sprint training isn’t to go as heavy as possible, but I’d like to challenge my body a little more than I have been so far.

[Fraser Young]

GPP – Week 2

20 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 2 x 40m
Sled – 4 x 50m x 10kg
Sprints – 4 x 80m (90%) in ~10.55 Freelap
Core, 2 x 10 exercises 40 secs on / 20 secs off

Dry track, 18 degrees, -3 m/s wind. Lovely day to train, I treated the high knee sprint more like a flying run and went through 40m in ~4.75 so around 1.18 secs per 10m. I timed the last 40m of my sled runs as well, this time it was about 1.40-1.42 secs per 10m. I brought 15kg to the track but I’m glad I opted for only 10kg as it felt right to me. The headwind vs. last week’s tailwind makes my 80m times comparable, my quads continue to ache and they’re not getting much respite. Core was better, I can tell I’m doing more reps in some of the exercises while still being challenged.

I realised that traditionally GPP doesn’t have any top speed work, which is why everything is submaximal here, and it should build up my work capacity nicely ahead of SPP.

21 March

Hang Power Clean – 4 x 3 x 60kg
A1 Half Squats – 4 x 3 x 105kg
A2 Squat Jumps – 4 x 2
BB Hip Thrust – 3 x 8 x 90kg
KB Swings – 3 x 8 x 20kg
B1 Single Leg Calf Raise – 3 x 6 x 10kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 3 x 4
Core, 10 exercises 40 secs on / 20 secs off

I felt so flat today, quite hungry too. I had a lot of work this morning so I had to delay my workout by 90 mins and by that time I’d worked up an appetite. I don’t like to hang power clean first as I’m not really warmed up. My own fault really, I’ll look to add warm up sets and ensure I’m coming at it with 100% intensity. Had some extra calories today – my body is crying out for it.

22 March

Rucking (5kg) – 45 mins

I wanted to mix up my zone 2 cardio to spare my quads from the exercise bike. I was pretty sure it wouldn’t be demanding enough so I put 5kg in a backpack as a taster for rucking. Only spent 15 mins in zone 2 and the rest in zone 1, which is at least some nice recovery ahead of another demanding Sunday session.

23 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
3 x 3 x 150m in 22.8, 22.0, 21.9, 20.5, 21.3, 21.0, 20.4, 20.3, 20.4
—
A1 Step Ups – 4 x 3 x 60kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 4 x 115kg
BB Reverse Lunges – 3 x 6 x 60kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Banded Single Leg HS ISO – 3 x 3 x 7 secs
B2 Single Leg HS Jumps – 3 x 15
Core, 2 x 10 exercises 40 secs on / 20 secs off

Wet track, 10 degrees, no wind. Much better conditions for my 150’s and I was happy with my times, though I’d have liked to hit 20.0 in the final set. The rest periods weren’t on the program so last week I tried 4 mins / 8 mins and this week was 3.5 mins / 7 mins. Everything else was good, I might try a single set of max reps in certain exercises to get a better idea of where I should be. For example, Step Ups are meant to be a 7RM but I feel like I could do 8-10 reps with 60kg and there’s only one way to find out.

24 March

A1 Push Press – 4 x 3 x 60kg
A2 Pull ups – 4 x 5 x 10kg
B1 Incline DB Bench Press – 3 x 8 x 25kg
B2 BB Row – 3 x 8 x 62.5kg
Trap Bar Shrugs – 2 x 10 x 70kg
Face Pulls – 2 x 12
Core, 10 exercises 40 secs on / 20 secs off

The first set of push press was a struggle despite a more focused warm up. Incline press was a heavier weight but very smooth this week. Pleased with the session and wrapped up in 60 minutes.

25 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 2 x 60m
Falling Runs – 3 x 20m
Accels – 3 x 20m in ~3.12 secs Freelap
Accels – 2 x (20,30,20,30,20m) 95% effort in ~3.15, 4.27 secs Freelap
Speed Jumps – 4 x 30m
Squat Jumps – 3 x 6 x BW
MB Throws – 4 x OHB, 4 x BLF with 4kg ball

Dry track, 12 degrees, + 4 m/s wind. Good session, I’m still hungry and fatigued but I can tell I’m adjusting to the workload. The wind helped a lot with my times but I did feel quite sharp today.

26 March

Concept 2 Exercise Bike – 45 mins (140W down to 110W)

Another step up in performance, didn’t need to drop below 110W for the duration. Average heart rate 119 bpm.

Really pleased with that week of training and how I’m starting to feel. I’ve held my calories at 3,000/day on average with the goal of slowly adding mass.

[Fraser Young]

GPP – Week 1

13 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 2 x 40m
Sled – 2 x 50m x 35kg, 2 x 50m x 20kg
Sprints – 4 x 80m (90%) in ~10.4 Freelap
Core, 2 x 10 exercises 40 secs on / 20 secs off

Dry track, 6 degrees, +3 m/s tailwind. I misinterpreted the instructions for the sled runs and went far too heavy. It should be more like 20% of body-weight for top speed mechanics and I was dragging around 50% at first. Next week I’ll use a 15kg plate! Pleased with the sprints at the end, I was really consistent with all four runs within 0.1 seconds of each other. Core was tough but it will make me stronger.

14 March

Hang Power Clean – 4 x 3 x 60kg
A1 Half Squats – 4 x 3 x 100kg
A2 Squat Jumps – 4 x 2
BB Hip Thrust – 3 x 8 x 90kg
KB Swings – 3 x 8 x 20kg
B1 Single Leg Calf Raise – 3 x 6 x 5kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 3 x 4
Core, 10 exercises 40 secs on / 20 secs off

Enjoyed that session, it’s been too long since I’ve done anything strenuous so my wrists and grip felt weak in the power cleans. I have a bit of soreness in my legs so I should be able to step up in weight next week.

15 March

Exercise Bike – 40 mins (135W down to 110W)

Improving every few weeks in this! Abs are sore from the recent volume of core work, legs quite fatigued too.

16 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
3 x 3 x 150m in 23.0, 21.6, 21.7, 20.2, 20.9, 20.5, 19.8, 20.0, 20.2
—
A1 Step Ups – 4 x 3 x 60kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 4 x 115kg
BB Reverse Lunges – 3 x 6 x 60kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Single Leg HS ISO – 3 x 3 x 7 secs (10kg)
B2 Single Leg HS Jumps – 3 x 15
Core, 2 x 10 exercises 40 secs on / 20 secs off

Dry track, 8 degrees, +5 m/s wind. The wind was more of a hindrance since I wasn’t going flat out, it was harder to hit my target times. I was still using a cone at 100m and an intermediate stopwatch time to adjust my running in the final 50m. Leg session was great, none of it is maximal so weights are moving relatively smoothly. This session is 3 hours but technically I combined two sessions so I could have an extra day of rest. At one point I planned to split this into a morning and afternoon session but that would mean two warm ups so this is less total time.

17 March

A1 Push Press – 4 x 3 x 60kg
A2 Pull ups – 4 x 5 x 10kg
B1 Incline DB Bench Press – 3 x 8 x 22.5kg
B2 BB Row – 3 x 8 x 62.5kg
Trap Bar Shrugs – 2 x 10 x 70kg
Face Pulls – 2 x 12
Core, 10 exercises 40 secs on / 20 secs off

Good session, much stronger in the push press this week and can probably increase the incline press. Trap bar shrugs should continue to carry over to my hang power cleans.

18 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 2 x 60m
Falling Runs – 3 x 20m
Accels – 3 x 20m in ~3.14 secs Freelap
Accels – 2 x (20,30,20,30,20m) 95% effort in ~3.20, 4.40 secs Freelap
Speed Jumps – 4 x 30m
Squat Jumps – 3 x 6 x BW
MB Throws – 4 x OHB, 4 x BLF with 4kg ball

Dry track, 10 degrees, crosswind. Well that was a step up in volume! 16 acceleration runs, though holding back slightly in 10 of them. I can’t get the hang of speed jumps so I’ll need to re-watch the tutorial video. Otherwise a great session, Freelap malfunctioned a fair bit but the times I did record were 3-5% slower than I can do at my best, which equates nicely to 95% effort.

I will say that my quads were sore before I’d even started the accelerations so I might feel them tomorrow, where they’ll be hit with more zone 2 cardio on the bike.

19 March

Concept 2 Exercise Bike – 40 mins (135W down to 100W)

A good week of training, some muscle soreness that I’ve not been able to shake but I’m sure my body will have adjusted to the volume by the end of week 2.

[Author]

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