Fraser Young

[Fraser Young]

Feb 2

Snatch (1) to Overhead Squat (reps) 2 x 10 x 40kg

Track Work

15 x 15m accelerations from a rolling start
400m – 58.1
2 x 6 x (2 x 55m run, 55m jog)
Ab Planks – 3 x 100 secs

Feb 4

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 1 x 112.5kg, 2 x 1 x 110kg, 5 x 97.5kg
Pendlay Rows 2 x 3 x 75kg, 4 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg

Feb 6

A1 Incline BB Chest Press 15 x 55kg, 12 x 55kg, 20 x 45kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
3 Way Raise 12, 10, 8 x 5kg
Incline Hammer Rows 3 x 15 x 17.5kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 15kg
Treadmill Walk 6.4-6.7ph, 3 degree incline, 46 mins

Feb 11

Back Squat 115kg x 5, 6, 5, 5, 3
Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
HS Swiss Ball 5 x 10
SL Calf Raise 3 x 20
Ab Wheel 3 x 20

Feb 12

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 3 x 1 x 112.5kg, 5 x 95kg
Pendlay Rows 6 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg
Treadmill Walk 12 mins

Feb 13

RDL 3 x 12 x 80kg
Back Squat 25 x 60kg, 20 x 70kg, 15 x 80kg
Fwd/Rev Lunge 30 x 50kg
Ab Planks 3 x 100 secs
Treadmill Walk 13 mins

Feb 14

A1 Incline Chest Press 15 x 57.5kg, 12 x 57.5kg, 20 x 47.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
B1 DB Curls 2 x 15 x 15kg
B2 DB Ext 2 x 15 x 15kg

Feb 18

Back Squat 115kg x 8, 6, 6, 4
Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
HS Swiss Ball 4 x 12
SL Calf Raise 3 x 20
Ab Wheel 3 x 25

Feb 18 pm

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 3 x 1 x 115kg, 5 x 97.5kg
Pendlay Rows 6 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 7
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg

Feb 19

Track Work

Shuttle Run (Triangle – ~45m run, ~45m run, ~45m jog)

10 x 2 laps, 2 mins rest between each

Feb 20

A1 Incline Chest Press 15 x 57.5kg, 12 x 57.5kg, 19 x 47.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
B1 DB Curls 2 x 15 x 15kg
B2 DB Ext 2 x 15 x 15kg
Treadmill Walk 25 mins

Feb 22

Snatch (1) to Overhead Squat (reps) 3 x 10 x 40kg

Rugby Match (Lost 24-19)

Scored one try.

Feb 23

Back Squat 4 x 8 x 100kg, 1 x 7 x 100kg
A1 Reverse Lunge 4 x 8 x 60kg
A2 RDL 4 x 8 x 70kg
B1 Swiss Ball HS Curls 4 x 8
B2 Resistance Band HS Curls 4 x 8
Single Leg Calf Raises 4 x 15 per leg
Ab Circuit 2 mins (before session), 2 x 2 mins after session
Treadmill Walk, 15 mins 3 degree inclince 6.5kph

Feb 24

Bench Press 2 x 8 x 80kg, 1 x 6 x 80kg, 1 x 6 x 70kg, 1 x 6 x 60kg
Incline Chest Press 4 x 8 x 50kg
A1 Chin Ups 4 x 8
A2 Incline Curls 4 x 8 x 10kg
B1 California Press 4 x 8 x 40kg
B2 Single Arm DB Extension 4 x 8 x 12.5kg
Ab Circuit – 2 mins (before), 2 x 2 mins (after)
Treadmill Walk 20 mins 3 deg incline 6.6kph

Feb 25

Treadmill Walk, 45 mins 3 deg incline 6.6kph – carb fasted AM cardio

Track Work

4 x 6 shuttle runs (run 55m, run 55m, jog 55m)

No ball or going to ground this time and it wasn’t nearly challenging enough. I could only use the local cinder track as all grassy areas are waterlogged.

Abs

Crunch w Pause 3 x 20
Hanging Leg Raise 3 x 15
Weighted Twists 3 x 30 x 10kg
Seated Leg Raise 3 x 20
Reverse Crunch 3 x 20
Chest to Floor 3 x 20 – not an ab exercise, thought I should include these since there were none in my shuttle runs

Feb 26

Deadlift 4 x 8 x 100kg
Front Squat 8 x 80kg, 3 x 8 x 70kg
A1 Good Mornings 8 x 50kg, 3 x 11 x 50kg
A2 Forward Lunge 8 x 60kg, 3 x 7 x 60kg
Calf Raise 80kg x 8, 9, 10, 11
KB Swings 20kg x 10, 15, 25, 50
Abs Circuit – 2 mins pre, 2 x 2 mins after
Treadmill Walk, 15 mins 6.6kph 3 deg incline

Feb 27

A1 OHP 3 x 8 x 50kg, 1 x 6 x 50kg
A2 Pullups 3 x 8, 1 x 7
B1 Pendlay Rows 4 x 6 x 70kg
B2 Hyperextensions 4 x 8
C1 Incline Hammer Row 4 x 10 x 17.5kg
C2 Lateral Raises 4 x 12 x 5kg
Abs 2 mins pre, 2 x 2 mins post

[Fraser Young]

1 Dec

Grass Runs

3 x 1 mile (3 mins rest)
Target 7:48 – 7:40, 8:14, 8:18 (average 8:04)

One Arm Press-up Progression 3 x 8 – second arm at full stretch whole time with 5 fingertip contact
V-Situps 4 x 12

2 Dec

Hex Bar Deadlift 5 x 5 x 120kg
KB Swings 4 mins Tabata with 20kg
Hollow Rock 4 x 20 secs
Dead Bug 1 x 60 secs

5 Dec

Stationary Bike 60 mins

9 Dec

Grass Runs

6 x 1/4 mile (2 mins rest) Target 1:47

1:43, 1:47, 1:36, 1:42, 1:45, 1:29 (avg 1:40)

Hollow Rock 4 x 20 secs
Dead Bug 60 secs

16 Dec

Grass Runs

6.1 miles in 60 mins (9:50/mi)

19 Dec

Hex Bar DL – 5 x 60kg, 3 x 80kg, 1 x 100kg, 1 x 120kg, 1 x 140kg

Cheeky warm up before rugby.

Rugby Match (4th XV) Lost 50?-10

22 Dec

Run

8.1 miles in 80 mins

Still no home gym, garage is leaking and i’m not putting metal in there until it’s sorted. Made a 2 mile loop on google maps but didn’t know that included a huge hill, ran it 4 times and felt pretty strong.

28 Dec

THE RUN

12.45 miles in 2 hours 6 mins

Run with a friend of mine who is a Pro Ironman, safe to say he was not challenged by my pace. Having someone always pushing me made a huge difference mentally and despite not feeling great when I started i’m happy with the effort. First 3 miles my pre-workout was settling, miles 3-10 were smooth and then hip flexors were seizing up and calf was cramping. The morning after (as I type) there’s a lot of hip and knee stiffness but by tomorrow i’ll be able to walk properly.

29 Dec

Pull Ups 4 x 5
Press-ups 4 x 10

30 Dec

Agile 8 (warm up)
Box Jump 2 x 5 x 30’, 1 x 5 x 33’
Speed Skater 3 x 10
Power Clean 5 x 2 (60,65,70,70,75kg)
Hex Bar DL 5 x 5 (90,100,110,110,110kg)
RDL 5 x 8 x 60kg
V-Situps 3 x 10 x 1.25kg
Ab Twists 3 x 20 x 10kg

31 Dec

Clap Pushups 3 x 8
A1 Push Press 6 x 40kg, 5 x 45kg, 4 x 50kg, 6 x 42.5kg, 5 x 47.5kg, 4 x 52.5kg
A2 Pull Ups 6 x 5
B1 Bent Over Row 5 x 8 x 52.5kg
B2 Diamond Push Ups 5 x 10 – would be close grip bench but no bench
Face Pulls 4 x 15
Jump Rope 4 min Tabata

———————

This was a tough year of training, I packed a lot into each session as it was a 20-25 minute drive to the gym. I did a lot of running for rugby fitness but also for the annual Xmas run around Bewl Water. I rarely try max deadlift but this was the year I pulled 180kg and I think that was down to doing 5 sets of 10 at about 110kg with 2 mins rest.

[Fraser Young]

2 Nov

Squats 3 x 20
Press-ups 3 x 10

Grass Runs

3 x 1 mile (8 mins rest) – 6:54, 7:50, 8:18

V-Situps 4 x 12
DB Toe Touch 4 x 6 x 2.5kg per side
RKC Plank 4 x 20 secs

4 Nov

Jumps for Height 3 x 5
Drop Jump to Broad Jump 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 3 x 125kgt
OHP 5 x 3 x 62.5kg
Bent Over Row 3 x 6 x 75kg
Single Arm angled Press-up 3 x 6
Pull-ups 3 x 10
Abs: Hanging Leg Raise 4 x 11 x 3.5kg, RKC Plank 4 x 20 secs, Roman Twist 4 x 24 x 10kg plate

7 Nov

Rugby Match 3rd XV (lost 26-18)

9 Nov

Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 4 x 75kg
Front Squat 5 x 3 x 95kg
RDL 3 x 10 x 77.5kg
Clap Push-ups 3 x 10
Bench Press 5 x 3 x 97.5kg
BW Chin Ups 3 x 10
Seated Rows 3 x 10 x 120lbs
Hollow Rock 4 x 20 secs
Twists 4 x 30 x 10kg plate

11 Nov

Grass Runs – Chip and Chase

14 Nov

Rugby Match 3rd XV (lost 24-28)

Pulled hip flexor in the warm up but had to play as no subs.

17 Nov

Grass Runs

4 x 1/4 mile (rest 2 mins, 90 sec, 90 sec)
1:40, 1:40, 1:47, 1:40 (target 1:47)

19 Nov

Grass Runs
3 mile Tempo (Target 24:45, 8:15/mi)
25:37 (8:23, 8:38, 8:36)

21 Nov

Road/Footpath Run
6 mile “Long Run” (Target 54:00, 9:00/mi)
59:20 (8:40, 9:15, 9:55, 10:15, 10:40, 10:30)

24 Nov

Grass Runs

4 x 1/2 mile (rest 2 mins)

3:39, 3:40, 3:41, 3:48 (target 3:40)

Clap Pushups 3 x 10
DB Curl & Press 3 x 6 x 18.75kg
DB Row 3 x 10 x 30kg
One Arm Press-up Progression 3 x 8 – free hand sliding support
Pullups 2 x 8
V-Sits 4 x 12
RKC Plank 4 x 20 secs

26 Nov

Grass Runs
4 mile Tempo (Target 33:00, 8:15/mi)
33:44 (7:58, 8:28, 8:40, 8:38 – avg 8:26)

Hollow Rock 4 x 20 secs

28 Nov

Hex Bar Deadlift 5 x 5 x 120kg
KB Swings 4 mins Tabata with 20kg
Hollow Rock 4 x 20 secs
Dead Bug 1 x 60 secs

[Fraser Young]

1 Oct

Abs 4.5 mins
Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 4 x 75kg
Front Squat 5 x 5 x 87.5kg
RDL 3 x 10 x 77.5kg
Clap Push-ups 3 x 10
Bench Press 5 x 5 x 90kg
BW Chin Ups 3 x 10
Seated Rows 5 x 9 x 120lbs
Ab Wheel 2 x 20
Roman Twists 2 x 40 x 5kg plate

5 Oct

Jumps for Height 3 x 5
Drop Jump to Broad Jump 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 4 x 115kg
OHP 5 x 4 x 57.5kg
Bent Over Row 3 x 6 x 75kg
Single Arm DB Bench Press 1 x 6 x 37.5kg, 2 x 6 x 32.5kg
Close Hand Pushups 3 x 10 x 15kg
A1 DB Walking Lunge 2 x 16 x 22.5kg
A2 Pull-ups 3 x 10
Abs: Hanging Leg Raise 4 x 12, V-Situp 4 x 12, Roman Twist 4 x 24 x 7.5kg plate

10 Oct

Grass Runs

4 x 15m
8 x 30m (3 mins) – slight change of direction at 15m to replicate rugby a bit better
55m sprint – 7.1

11 Oct

Press Ups 5 x 10
Squats 5 x 20
Ab Wheel 4 x 12
Roman Twists 4 x 12 x 7.5kg
V-Situps 4 x 12

13 Oct

Grass Runs

3 x 1 mile (6 mins rest) – 7:26, 7:44, 7:55

17 Oct

Rugby Match 3rd XV (Lost 22-10)

19 Oct

Jumps for Height 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 4 x 115kg
Bent Over Row 3 x 6 x 75kg
Close Grip Bench Press 3 x 10 x 65kg
Pull-ups 3 x 9
Abs: Hanging Leg Raise 4 x 12, V-Situp 3 x 12, Roman Twist 3 x 24 x 7.5kg plate

21 Oct

Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 4 x 75kg
Front Squat 5 x 4 x 90kg
RDL 3 x 10 x 77.5kg
Clap Push-ups 2 x 10
Bench Press 5 x 4 x 92.5kg
Seated Rows 5 x 10 x 120lbs
Hanging Leg Raise 4 x 12 x 2.5kg
Roman Twists 4 x 24 x 7.5kg plate

25 Oct

Grass Runs

2.17 miles in 18.5 mins
(6 mins rest)
1.53 miles in 13 mins

27 Oct

Jumps for Height 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 3 x 120kg
OHP 4,4,3,3,1 x 60kg
Face Pulls 4 x 10

29 Oct

Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 4 x 70kg
Front Squat 4,4,4,3 x 92.5kg
Clap Push-ups 3 x 10
Bench Press 5 x 3 x 95kg
A1 Chin-ups 30 total
A2 Seated Rows 50 total
A3 V-Situps 50 total

[Fraser Young]

4 Sept

Jumps for Height 3 x 5
Drop Jump to Broad Jump 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 3 x 120kg
OHP 4,4,4,3 x 57.5kg
Bent Over Row 3 x 6 x 72.5kg
Single Arm BB Bench Press 6 x 30kg, 2 x 32.5kg
Close Grip Bench Press 3 x 10 x 65kg
A1 DB Walking Lunge 3 x 12 x 25kg
A2 Pullups 3 x 10 – last one was 5,2,1,1,1

7 Sept

Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 5 x 75kg
Front Squat 4,4,4,3 x 90kg
RDL 3 x 12 x 75kg
Clap Push-ups 3 x 10
Bench Press 3 x 5 x 92.5kg
BW Chin Ups 3 x 10
Seated Rows 5 x 8 x 120lbs
Abs 9 mins total

8 Sept

Grass Run 2.8 miles (4.5km) in 24 mins

9 Sept

Rugby Training

Drills and Backs Drills

12 Sept

Rugby Match 3rd XV (Friendly won 40-14ish)

13 Sept

Grass Run 3.25 miles (5.25km) in 27 mins

14 Sept

Jumps for Height 3 x 5
Drop Jump to Broad Jump 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 3 x 125kg
OHP 5 x 3 x 62.5kg
Bent Over Row 3 x 6 x 72.5kg
Single Arm BB Bench Press 3 x 6 x 32.5kg
Close Grip Bench Press 10, 10, 9 x 65kg
A1 DB Walking Lunge 2 x 24 x 22.5kg
A2 Pullups 3 x 10

17 Sept

Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 4 x 75kg
Front Squat 5 x 92.5kg, 3,4,3 x 95kg
RDL 3 x 12 x 75kg
Clap Push-ups 3 x 10
Bench Press 5 x 3 x 97.5kg
BW Chin Ups 3 x 10
Seated Rows 5 x 8 x 120lbs
Abs 9 mins total

20 Sept

Grass Run 4 miles (6.5km) in 35 mins

23 Sept

Grass Runs

4 x 15m
8 x 30m (3 mins) – slight change of direction at 15m to replicate rugby a bit better
2 x Football pitch angled sprints 102.5m – 13.3, 13.1

26 Sept

Rugby Match 3rd XV (won 35ish-5)

Scored one try.

27 Sept

Grass Runs

3 x 1 mile (5 mins rest) – 7:10, 7:37, 7:51

28 Sept

Jumps for Height 3 x 5
Drop Jump to Broad Jump 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 5 x 110kg
OHP 5 x 5 x 55kg
Bent Over Row 3 x 6 x 75kg
Single Arm BB Bench Press 3 x 6 x 32.5kg
Close Grip Bench Press 3 x 10 x 65kg
A1 DB Walking Lunge 2 x 8 x 22.5kg per leg
A2 Pull-ups 3 x 10
Abs 9 mins (4.5 before and after)

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