Fraser Young

[Fraser Young]

Comp – Week 12

1 August

LS Warm-up
SL Skipping, 3 x 40 per leg
Jumps, 4
20, 30, 40m falling (bend)
200m (30 mins) 150m
A1 Weighted Dips – 1 x 12 x 15kg, 1 x 12 x 17.5kg, 1 x 12 x 20kg
A2 Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 41kg
Ab Circuit, 2 x 4 mins

Did a plyometric style hop for skipping and I think that really helped the session. Jumps were excellent, I could’ve done 120cm again today. I ran well on the bend of the 200 and worked on rhythmical arm drive for the final 40m and I didn’t fade, getting a solid time. The 150m felt good too, quite close to a pb without a tailwind. (23.50, 17.28)

2 August

Hurdle Drills x 3
Tempo 4 x 300m (2.5 mins) (55,56,57,56)

Done by 10.15am and I was late to leave the house so I’m glad to have the majority of the day free.

3 August

LS Warm-up
Throws, 4
Blocks 2 x 20, 2 x 30, 2 x 40m
2 x 2 x 35E25F (9/11 mins)
Glute-Ham Raises – 3 x 8
A1 Squat to Stand – 2 x 6
A2 Full Squats – 8 x 71kg, 6 x 78.5kg, 5 x 81kg, 4 x 83.5kg
Ab Bridges, 9 mins

Enjoyed that session, my blocks were good and the flying runs felt great.

4 August

Hurdle Drills x 3
Tempo 4 x 300m (2.5 mins) (57,56,55,57)

Did Jared’s hurdle drills with straight legs round the hurdle etc. and felt it in my glutes. Tempo was a little harder as I had a bit of tightness and DOMS.

5 August

LS Warm-up
Jumps, 2 x 4
Blocks 2 x 30, 2 x 40m
80, 100, 120m (12/15 mins)
Muscle Ups – 7, 4
Dips – 2 x 20
Swiss Ball Kicks – 2 x 20 secs

Not phased by 115cm box jumps at all now. I’ve been getting lower back pain while doing sprints and it’s most noticeable doing falling starts after blocks, but it was a little easier to deal with today. I had a really solid series of outdoor runs (9.20, 11.48, 13.71) with the first run being a pb. It’s a nice confirmation that I’m on the right track with training now and I’ll develop over the next few weeks to a level I’ve not achieved in previous years.

6 August

KB Swings – 2 x 15 x 16.5k
Full Squats – 8 x 73.5kg, 5 x 83.5kg, 4 x 86kg, 4 x 88.5kg
Drop Jumps – 3 x 5

Weighted Ab Circuit, 310 reps & 3 mins bridges

[Fraser Young]

Comp – Week 11

25 July

KB Swings – 3 x 15 x 16.5kg
A1 Squat to Stand – 4 x 6
A2 Full Squats – 8 x 44.5kg, 8 x 61.5kg, 8 x 66.5kg, 8 x 69.5kg
SL Calf Raises – 2 x 18 x 21kg
Plantar Flex. Res. Band – 2 x 15
Ab Bridges, 2 x 4 mins 30

Squatting 61kg felt easy which is a nice sign of progress, and I managed to get up to BW to full depth on the final set. There’s a muscle near my hip which is a notable weak point and if I can continually target that then I’ll creep the weight up while maintaining very strict form. Good burn in the calves from raises.

27 July

LS Warm-up
Throws, 4
Blocks 5 x 30m
2 x 2 x 35E25F (9 mins/11 mins)
Glute-Ham Raises – 2 x 6, 1 x 8
A1 Squat to Stand – 4 x 6
A2 Full Squats – 6 x 68.5kg, 6 x 76.5kg, 6 x 78.5kg, 6 x 81kg (form compromised on last two reps)

Lost my way with training and I’m back on a seven day cycle with true speed work. This session was excellent and I felt fresh throughout, even doing weights straight afterwards. Worked on hot coals cue at top speed and I think doing that every week will be a great help to me. Feeling a hint of DOMS already so glad my workload is back to where it can be felt the day after.

28 July

Hurdle Drills x 3
Tempo 4 x 300m (2.5 mins) (59,57,57,55)

Back to tempo. Using it as active recovery and a small taxing of my aerobic system. Did full ¾ lap of Brockington and was pleased with how easy it felt. Forced myself to do myofascial stretches at the track as it’s good for me.

29 July

LS Warm-up
Jumps, 2 x 4
Blocks 2 x 30, 2 x 40m
80, 100, 120m (12/15 mins)
Muscle ups – 7,7,7
Dips – 20,20,17
Swiss Ball kicks – 2 x 20 secs

Everything apart from the first outdoor run felt good, I was probably able to jump 120cm today but I didn’t want to tire myself out. My blocks were fine but once I got outside running into a headwind I wasn’t as good. The first rep was too relaxed but the next two were much improved (9.73, 11.94, 14.10).

30 July

KB Swings – 2 x 15 x 16.5kg
A1 Full Squats – 8 x 68.5kg, 5 x 76.5kg, 4 x 81kg, 4 x 81kg
A2 Drop Jumps – 3 x 5
Weighted Ab Work

[Fraser Young]

Comp – Week 10

18 July

LS Warm-up
2 x 20m falling (bend)
150, 120m (25 mins)
3 x muscle ups, dips (6, 6, 10 & 20, 20, 15)
Throws, 4
Swiss Ball kicks – 2 x 20 secs
Muscle Ups – 6, 6, 10
Dips – 20, 20, 15

Tried throws after sprints, didn’t work. Times were okay (17.42, 13.91) would’ve liked a touch faster on the 120m but was working on conserving energy with powerful steps in the first 10m. Crazy muscle ups, I’m so light I can just bosh them out.

19 July

KB Swings – 3 x 15 x 16.5kg
A1 Full Squat – 8 x 21kg (5cm off), 8 x 26.5kg (2-3cm off), 7 x 34kg (1-2cm off) + 1 x 34kg full depth, 8 x 40kg to box
A2 Squat to Stand Drill – 3 x 6
SL Calf Raises – 3 x 12 x 21kg
Plantar Flexor Res. Band pull – 2 x 12
Ab Bridges, 4 mins

20 July

Skipping, 4 x 75
Pillar

Did full depth squats yesterday and feel the benefits of the flexibility work required to get that deep. Skips were good today, kept my head down and the sets were of the right length.

21 July

LS Warm-up
Jumps, 5
Hurdle Drills 2 x 3
250m (60 secs) 150m in 31.1, 19.4
(25 mins)
300m (60 secs) 100m in 39.3, 12.4

Worked up a crazy sweat doing hurdle drills, they are HARD when you have the right RoM. The first 100m was really relaxed and I thought I’d gone too slow so hit the rest of it and ended up setting a very nice time considering I wasn’t that fatigued. My legs still felt light lining up for the 300 but I took it more conservatively. Blasted the 100 and was surprised with the time.

22 July

Single Leg Skipping (change legs every 5 hops) – 4 x 60
A1 Squat to Stand Drill – 4 x 6
A2 Full Squats – 8 x 41kg, 8 x 51kg, 8 x 54.5kg, 8 x 56.5kg
Glute-Ham Raise – 3 x 6
Weighted Ab Circuit, 310 reps & bridges (80 sec side, 140 sec front)

23 July

A1 Weighted Dips – 2 x 12 x 14kg, 1 x 12 x 15kg
A2 Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 41kg

24 July

LS Warm-up
Jumps, 2 x 5
20, 3 x 30m falling
2 x 40E20F (10 mins)
2 x 120m EFM (15 mins)

Had a late night and probably not the best nutrition, these are excuses but my flying times (8.60, 8.68) were slower than I expected and I felt sluggish in the box jumps even though I landed 115cm. Bit concerned that of the extra things I’m doing one of them is making me worse.

[Fraser Young]

Comp – Week 9

11 July

LS Warm-up
Jumps, 5
3 x 200, 2 x 200m (2.5 mins/10 mins)

Very relaxed session, ran a 27.9 on the second run but the rest were close to the 27 flat target time.

12 July

SL Calf Raises – 1 x 12 x 10kg, 1 x 12 x 20kg
Plantar Flexor Res. Band pull – 2 x 12

I was at a biomechanics lecture the day before and direct calf work came up and these were discussed – I had a race the next day but wanted to see what they were like.

13 July

Charnwood Open

100m – 12.04 (-2.4)

Haven’t felt in that good shape in a very long time and was a little gutted the conditions and my last 40m couldn’t come together. I had a great start and demolished the field, had a metre lead and thought I had it won in the first 30m and then I just lacked the form at top speed. Should have done hot coals cue but was thinking about winning and was pipped at the line. I did do calf work yesterday having been to the conference and in hindsight that was probably detrimental.

200m – 24.28 (-0.8)

Was the last race of the night at 9.45pm which is never good, but I had really top acceleration and maybe took my foot off the gas at 80m and by 160m I wasn’t as strong as I normally am at the end. I knew it’d be 24 seconds so would’ve wanted maybe two tenths faster for a perfect run but I am confident that if I can replicate how I felt today under better weather conditions then I can run some season’s bests.

14 July

Deadlift – 5 x 116kg, 3 x 131kg, 1 x 146kg PB, 1 x 156kg PB
Hyper Extensions – 2 x 20
SL Calf Raises – 3 x 12 x 21kg
Plantar Flexor Res. Band pull – 2 x 12
Weighted Ab circuit, 295 reps & bridges

This was my last bit of deadlift for the summer and I wanted a quick test of my 1RM. My back started rounding when I tried 161kg so I stopped, but 156kg is pretty good considering I weigh about 69kg at the moment.

15 July

A1 Weighted Dips – 1 x 12 x 10kg, 2 x 12 x 12.5kg
A2 Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 41kg

16 July

LS Warm-up
Jumps, 2 x 5
20, 30m falling
40E20F (10 mins)
2 x 120m EFM (15 mins)
Hyper Extensions – 2 x 20
Ab Bridges, 2 x 4 mins

Had huge glute ache at the end of my shift the night before and could barely sit down, it seemed to be more tailbone than muscle and didn’t affect my running. Ran two very good flying runs with a tailwind and my form was excellent. (8.40, 8.50).

[Fraser Young]

Comp – Week 8

4 July

LS Warm-up
Throws, 5
2 x 20m falling
Blocks 30, 40, 50m (on bend)
80, 100, 120m (15, 20 mins)
Henks 2 x 20 secs
Bench Press – 8 x 75kg, 5 x 85kg, 3 x 90kg, 3 x 1 x 102.5kg, 5 x 87.5kg

Very pleased with blocks in lane 5 of the bend, had no issues with cornering except for a slight ache on the inside of my left foot. The first two long runs were good but the third was forced and my upper body was very tense (9.36, 11.47, 13.86).

5 July

Circuits – Down Rodeo, Lava
3 x ½ lap of field, 5 mins 05 secs

Ran round the upper half of the nearby field to get back into a small form of tempo but more an active recovery.

6 July

LS Warm-up
Jumps, 5
250m (90 sec) 150m
300m (90 sec) 100m

Did two split 400’s at 13 sec pace and wasn’t far off the times with combined times of 53.3 and 52.5. I wasn’t too tired afterwards but during the 300 I struggled to hold form. Final 100m run was hard but held technique well. (33.4, 19.9, 39.6, 12.9).

7 July

Deadlift – 3 x 108.5kg, 3 x 123.5kg, 7 x 138.5kg
Bird Dogs – 2 x 20
Weighted Ab circuit, 295 reps & bridges

8 July

Alternate DB Bench – 2 x 16 x 36kg, 1 x 12 x 36kg
Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 45kg

Race on the 13th so not many weights before then

9 July

LS Warm-up
Jumps, 2 x 5
2 x 20m falling
Blocks 2 x (20, 30, 40m)

Was consistent with all my blocks and the session as a whole felt productive.

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