Fraser Young

[Fraser Young]

SPP – Week 6

3 May

Drills A x 2
Hurdle Mobility
Tempo, 123 123 1231
Waterloo, pain reps
Gas, pain reps

Massive wind going across the back of Brockington, so anything after 100m was a real fight. Abs are a little sore from the week before but got through circuits okay.

4 May

Jumps, 5
Drills E x 2
Starts – glute pain

Had to call it a day very early in that session, as I couldn’t go flat out to 10m without the glute compromising my technique. Texted Tom and he said it’s likely to be a tight piriformis that’s pinching the sciatic nerve, so found some new stretches and did sets of 45 secs of that as well as foam roller and golf ball.

7 May

Jumps, 5
Drills E x 2
Starts
Blocks 2 x 15, 1 x 20, 1 x 30
80m relaxed (9.32)

48 hours of intermittent stretching of glute, hams, quads & hip flexors, and some spasms in my hamstring, so wanted to try the leg out before Sunday. Flew up on jumps, it was at 105cm but I felt good. Blocks were fine to 15m, tried to be 98%, and no problems by 30m. The 80m was a little awkward transitioning as I didn’t know whether to push it or not, but the time reflected the fact that I’m rested and the glute work has loosened my legs up.

Nat massaged my glute and the top of my hamstring and found some tight spots, so once that’s recovered I should feel pretty good. I’ll see how it goes on Sunday, I’d be happy to set a season’s best and get to the end without being impeded, it’s not the best run-up and making the final would be a bonus.

9 May

Crawley

100m – 12.0. Pretty sluggish start, looking at the video my upright running was good and just the lack of training this week that led to the time.

[Fraser Young]

SPP – Week 5

26 April

Drills A x 2
Tempo, 1231331231
Gas, Agony reps
Waterloo, Agony reps

Pretty conditioned now, no trouble at all.

27 April

Jumps, 5
Drills E x 2
Starts
Blocks – 2×10,3×30,50m
3 x (35E/25F) (7 mins)
3 x 70m, 35m IL (10 mins)
Bench Press – 2 x 5 x 85.2kg, 1 x 5 x 83kg
RDL – 2 x 10 x 117.5kg
Seated Abduction (Resistance Band) – 2 x 20

Good blocks, need to keep elbows in brushing sides as I get to 30m. Flying runs were better with the shorter distance.

28 April

Drills ACK x 2
Tempo, 123123132
Pillar, Agony reps

Still surprised at how good I can hold my speed in the 300s. Powered through Pillar, agony is very manageable for all the circuits now.

29 April

Throws, 5
Drills E x 2
Starts
2 x 30m
4 x 80m (37.5m IL) (7 mins)
90m (90 sec) 90m
Swiss Ball kicks, 2 x 15 secs
Front Squat – 3 x 7 x 87.5kg
ISO Hip Hold – 3 x 5kg x 15 secs
Vertical Pushups – 1 x 7, 1 x 6

Was doubtful about my glute beforehand and chopped 40m acceleration in order to get the runs over with. Turned out to be a speedy session, clocking (9.31, 9.19, 9.31, 9.34) for 80m, and (10.25 / 10.66) for the 90s, with a slight wind. Was super-charged in Swiss Ball kicks but burned out by 15 secs so cut them short. Iced my glute for 10 mins, will do it again this afternoon if I can still feel it.

1 May

Trek, 2 x 20m
Starts
Blocks, 2 x 15, 2 x 30m
4 x EFM 150m (10 mins)
Modified Ab Workout (Fuzz Ahmed)

Used massage stick on lower glute/upper hamstring while rolled on my back, seemed to give me more ROM in leg swings and dull the pain. Blocks were a touch tense, got away well enough but need a more fluid arm action. 150’s were pretty good, intended to do 120s but Kylie was up so trained with her and Will.

2 May

Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 22.5 inches (57cm)

Found some chalk this time to make a mark. Pleased and a little surprised at the increase in the step in (4cm). I was talking to a guy who’d got to week 12 with no increase, rested up and tested in each of the next 3 weeks and it went up a little each time, so hoping for something similar.

VJB Plyometrics (Week 8)
Power Skipping – 2 x 40m
Box Squat Jumps – 2 x 6
Shock Jumps – 3 x 5 x 75cm
SL Calf Raises – 2 x 8
Back Squat – 3 x 5 x 124.2kg
Bench Press – 1 x 5 x 83kg, 2 x 5 x 85.2kg

[Fraser Young]

SPP – Week 4

19 April

Drills A x 2
Hurdle Mobility
Tempo, 123 123 123 1
Gas, Pain reps
Waterloo, Agony reps

Possibly a bit quick in the second 300, other than that I’m happy with my level of fitness right now.

20 April

Throws, 5
Drills E x 2
Blocks, 2×10, 2×30, 40, 60
3 x (40E/30F) 6 mins
2 x 80m, 35m IL, 11 mins
Bench Press – 6 x 80.7kg, 6 x 83kg, 5 x 83kg
RDL – 2 x 10 x 117.5kg
Donkey Kicks – 2 x 18 x 2.5kg

Pleased with how those blocks went, need that pressure on the back block and everything else is fine. 60 was perhaps a bit far, and 50 from now on will be sufficient for upright running. 80’s were both excellent, 9.35 and 9.34.

21 April

Drills A x 2
Tempo, 123 122 122 1
Pillar, Agony reps

Had more rest in pillar but it was still quite an effort to finish it.

22 April

Throws, 5
Drills E x 2
Starts
2 x 30m
2 x (2 x 80m) 30m IL (5 mins/8 mins)
Swiss Ball kicks – 2 x 20 secs

Left glute was causing me some issues during the first few accelerations, felt like it was restricting my power. Think it was due to donkey kicks on Tuesday compounded by knee extensions the following day in the circuit. I was cautious for the first 80m run, but after that I was fine and on Martin’s shoulder.

24 April

Loughborough Race

100m – 11.88 (-0.3)

My left glute was playing up again, wouldn’t let me push on beyond 25/30m acceleration and rolled it and stretched but clearly wasn’t great. Held for a long time but got out okay, before 30m I was maxed out with the glute and just had to transition and hold what speed I had. Should have beaten the guy to my right but I really wasn’t feeling fast.

25 April

VJB Plyometrics (Week 7)
Power Skipping – 2 x 40m
Speed Hops – 2 x 20m per leg
Box Squat Jumps – 2 x 6
Tuck Jumps – 2 x 10
Shock Jumps – 2 x 5 x 75cm
SL Calf Raises – 2 x 10
Back Squat – 1 x 5 x 117.5kg, 2 x 5 x 124.2kg
Bench Press – 1 x 5 x 83kg, 2 x 5 x 85.2kg

Didn’t feel the glute much at all. Good plyos, the shock jumps were a little sore when I didn’t land right, happy with squat progression.

[Fraser Young]

SPP – Week 3

12 April

Drills A x 2
Hurdle Mobility
Tempo, 1221, 323, 1221
Gas, Agony reps
Waterloo, Agony reps

Feel so fresh from the rest week, I was cruising in tempo and coped better than I expected in the circuits.

13 April

Throws, 5
Drills E x 2
Starts
Blocks, 2×10, 20, 30, 40
4 x 40E30F (7 mins)
2 x 80m, 35m IL (10-12 mins)
RDL – 2 x 10 x 117.5kg
Donkey Kicks – 2 x 16 x 2.5kg
Bench Press – 2 x 6 x 80.7kg, 6 x 83kg

Took some getting used to with new block setup, experimented with some practice runs and felt good in the 30 and 40 but work to be done. The flying runs were alright. Happy with my 80s outside, the first was a wind-aided 9.07w and the second was a cross-wind at 9.43. I think the blocks were weird because I’ve only accelerated to 30m before doing them.

14 April

Drills A x 2
Tempo, 1221331221

Abs are still pretty sore from Monday so avoided Pillar.

15 April

Throws, 5
Drills E x 2
Starts
2 x 30m 3 point
2 x(4 x 70m) 30m IL (4.5mins/8 mins)
Swiss Ball kicks, 2 x 20 secs
Front Squat – 6 x 87.5kg, 2 x 7 x 87.5kg
ISO Hip Hold – 4 x 5kg x 15 secs
Vertical Pushups – 1 x 8, 1 x 7

Pretty happy with the session. Niggles all seem to get sorted out during drills and leave me good for the real runs. Did fade on the last two 70s but for what the session is I was pleased with form and relaxation with people on my shoulder.

17 April

Trek, 2 x 20m
Starts
Blocks 10, 2×20, 30, 2×40
3 x EFM 90m (8 mins)
2 x 110m 35m IL (15 mins)
Modified Ab Workout (Fuzz Ahmed)

Myofascial stretches on Friday so didn’t feel overly smooth in the runs today. Blocks were better as we went on, the last 40m was good once I stopped trying to accelerate to the cone and just run as I would in a race. Pleased with the 110m runs, timed at 12.47, 12.50, love the acceleration I’m getting but hope to replicate that out the blocks.

18 April

VJB Plyometrics (Week 6)
Power Skipping – 2 x 40m
Speed Hops – 2 x 20m per leg
Box Squat Jumps – 2 x 6
Tuck Jumps – 2 x 12
SL Calf Raises – 2 x 12
Back Squat – 3 x 6 x 117.5kg
Bench Press – 2 x 6 x 80.7kg, 1 x 6 x 83kg

Good session today, easy squats and bench.

[Fraser Young]

SPP – Week 2

5 April

Throws, 4
Hurdle Mob.
Tempo, 1221331221
Waterloo, Agony reps
Bench Press – 7 x 78.5kg
Vertical Pushups – 2 x 6

Nice quick session, the first 300 was hard but beyond that the session was fine.

6 April

Throws, 3
Drills E x 2
Blocks, 3×10, 2×20, 2x30m
3 x (35E/25F) (6 mins)
70m (30m IL)
Swiss Ball kicks, 2 x 20 secs
Plyo Low Squat Ankle Jump – 3 x 30

Good to not get weighed down doing all the throws. Some good first blocks, in a nice position by 30m and now I have Loren Seagrave’s tips to incorporate it should be a good week next week. It was a shorter session than usual, although the acceleration meant I decided to skip weights.

7 April

Jumps, 4
Throws, 4
Tempo, 1221221221
Pillar, Agony reps

90 minute session. Pillar was really intense and my abs were struggling well before halfway, could end up with DOMSs tomorrow.

8 April

Throws, 3
Drills E x 2
3 x 30m
2 x (3 x 70m) 30m IL (4 mins/7 mins)
RDL – 2 x 10 x 117.5kg
ISO Hip Hold – 4 x 5kg x 15 secs

Tried starting with Martin and Yusuf, settled on them going off my movement and trying to close the metre lead I got. Pleased with the intensity of having people chasing you, can feel my legs really pushing it.

10 April

Trek, 2 x 20m
30m 3 point
4 x EFM 90m (8 mins)
2 x 100m relaxed (12 mins)

Good 90’s, could spend a long distance working on that top speed and then keeping it with less strain in the last 30m. First 100m was scrappy from 30-40m as I didn’t want a flat out acceleration so eased off a bit much there, better in the second run. Ran 11.60 and 11.53, relatively pleased with those under the circumstances.

11 April

VJB Plyometrics (Week 5)
Power Skipping – 2 x 40m
Speed Hops – 2 x 20m per leg
Box Squat Jumps – 2 x 6
Tuck Jumps – 2 x 15
SL Calf Raises – 2 x 15
Bench Press – 6 x 78.5kg, 2 x 6 x 80.7kg
Back Squat – 3 x 6 x 117.5kg

New drills, step over ankle, calf, knee and nearly all with a run out. New 4 week set of plyometrics, the volume is significantly lower than the first weeks and this is a more manageable session. Bench and squat, both good.

[Author]

Posts