Fraser Young

[Fraser Young]

SPP – Week 1

29 March

Drills A x 2
Throws, 5
Jumps, 5
Hurdles
Tempo, 1221, 323, 1221
Waterloo, Torture reps
Bench Press – 2 x 8 x 78.5kg
Vertical Pushups – 1 x 3, 1 x 5
Standing Plate Twist – 2 x 12 x 15kg

Tempo in the rain so felt pretty good going round, still dead at the end though. Waterloo was mad, 30 v-sit ups was probably the worst part. Changed weights as no dumbbells available.

30 March

Throws, 5
Drills E x 2
Starts
3 x 20m 3 point
3 x 30m falling
4 x (35E/25F) (6 mins)
3 x 70m (30m IL) (8 mins)
Swiss Ball kicks, 2 x 20 secs
Wide Split Squats – 2 x 6 x 69.7kg, 1 x 6 x 72kg
Plyo Low Squat Ankle Jump – 3 x 30

My left foot hurt in throws, it’s an ache behind two of the middle toes and I had to stop a few times and roll it with a shot putt. It was fine in drills and went away after the first few runs. Other than that the 20’s were a bit jerky, 30’s were good, flying runs were very good. I was against Martin for the 70m run and he wasn’t accelerating well so couldn’t judge after the cone but the first 30 felt great. Bumped my knee in split squats, I expect a lump.

31 March

Drills A x 2
Throws, 5
Tempo, 1221331221
Bataan, Bitch! Reps
Bench Press – 2 x 8 x 78.5kg
Vertical Pushups – 2 x 6

Hip flexors were screwed for drills, but once warm they were fine. Tempo was good and Bataan was easier than last week, good bench and happy to have a short session for once.

1 April

Throws, 5
Drills E x 2
Starts
20m, 30m 3 point
30m, 40m falling
3 x (3 x 60m) 30m IL, 3 mins/7 mins
RDL – 2 x 10 x 117.5kg
Deadlift – 3 x 4 x 108.5kg
ISO Hip Hold – 6 x 5kg x 15 secs

Very happy with that session, took a few acceleration runs to get my rhythm as my legs were doing different things, but the 60’s were excellent and I was close to throwing up. Good weights, too many sets of hip flexor holds, need to tone it down as of next week.

3 April

Trek, 2 x 20m
Starts
2 x (3 x 60m) 30m IL (3 mins/7 mins)
2 x 90m, 30m IL, (7 mins)
Modified Ab Workout (Fuzz Ahmed)

Struggled with my right calf in the morning, needed to stretch it a few times during runs. The 60’s were pretty good, needed to keep relaxed and remember to not push it after the intensity limit. Timed the 90’s at 10.50, 10.40, did feel stronger acceleration in the second one and was happy that I didn’t slow before the line. Abs and running arms in the afternoon.

4 April

Drills
Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 21 inches (53cm)
VJB Plyometrics (Week 4)
4 Star Drill – 2 x 10
Ankle Jumps – 3 x 15
Lunge Jumps – 3 x 12 x 3kg per hand
1,2,3 Jumps – 2 x 10
Jump Squat – 3 x 8 x 41.5kg
Walking Lunges – 2 x 12 x 30kg
Back Squats – 3 x 6 x 117.5kg

Glad to have an easy Sunday. Martin was there to check my vert. and it was probably a touch higher than last time, but the angle I see it at made me think I could jump higher. Quick plyo’s and the same weights as last week.

[Fraser Young]

SPP – Week 1

4 April

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dribble ACK – 2 x 20m
SL Scissor w run out – 2 x 20m
2 x 40m Build Ups
Tempo – 111,1212,1212,111
Waterloo – 4:40, 4:25
Abs – 5 mins

Away at Center Parcs so I’m pleased to have done some sort of conditioning. I ran 20 or 40 seconds for the tempo along a forest path and then did circuits in the garden.

5 April

Warm Up 1
CMJ – 3 x 5
Bike Accels – 2 x 3 x 8 secs
Bench Press – 3 x 6 x 80kg
DB Rows – 3 x 6 x 38kg
Back Squat – 3 x 6 x 90kg
Pull Ups – 3 x 10

I went across town to a public gym for this session. The exercise bike was very annoying as it turned itself off the second I stopped pedalling. I had planned to do some 18 second reps but decided against it as this doubles as a deload week for me. With that in mind I kept the weights light, though the bench press was close to my max.

6 April

Rest

This should have been a conditioning session but it was a holiday with the family so I will move it to Wednesday. Driving home tomorrow and trying to negotiate a short track session before our ferry home.

7 April

Rest

I didn’t feel great in the morning, out of the 8 of us there were 3 already ill and I thought I may end up being the 4th so I took it easy. If I’m alright tomorrow I will do Monday’s tempo session, then pick it up from Thursday’s speed endurance.

8 April

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dribble ACK – 2 x 20m
SL Scissor w run out – 2 x 20m
2 x 40m Build Ups
Hurdle Mobility 1 – 2 sets
Tempo – 111,212,212,111 in 17.0, 36.2 secs
Nekka – 1:33, 1:38
Tank – SKIPPED
Abs – 5 mins

Great weather today, felt a little rusty warming up but got into the session nicely. Pure laziness to skip the Tank med ball circuit. I have the day off before going back to work tomorrow and I’m pleased to get the tempo runs done today.

9 April

Warm Up 1
Trek – 3 x 20m
Accels – 3 x 20m in 3.15 secs
2 x (3 x 60m) with 25m IL (2 mins/5 mins rest) in ~8.0-8.1 secs (20m in 3.1-3.2 secs)
90m with 20m IL in 11.25 secs (20m in 3.10 secs)
Bench Press – 3 x 6 x 82.5kg
Back Squat – 3 x 6 x 100kg
Pull Ups – 3 x 6 x 10kg
DB Rows – 3 x 6 x 40kg

Dry track, 18 degrees, swirling wind. I had the smallest of aches in my left hamstring but I knew I wasn’t accelerating beyond 20m so it would likely be fine. Solid efforts over 20 metres, happy with the times I was hitting as the wind was occasionally a headwind. I was running 1.20 secs per 10m very consistently beyond the intensity limit and it felt comfortable.

Weights were a step up in difficulty, bench press was a bit of a grind so I’ll keep it at that, squats just feel like I’m not really in the groove but in terms of effort it’s smooth so I can do 105kg next time.

10 April

Rest

[Fraser Young]

GPP/SPP – Week 2

28 March

AM Session

DB Rows – 3 x 8 x 40kg
DB Incline Press – 3 x 6 x 30kg
EZ Skull Crushers – 3 x 8 x 30kg
BB OHP – 3 x 7 x 35kg
Plate Raises – 3 x 8 x 12.5kg
Abs – 5 mins

PM Session

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dibble Ankle, Calf, Knee – 2 x 20m
Straight Leg Scissor – 2 x 20m w runout
MB Throws – 3 x 7
2 x 40m build ups
Grass Tempo – 2 x 6 x 100m in 18.2, 18.2 secs
Tank – 15 reps (8:47)
Nekka – 2 x 15 reps (1:37, 1:30)

Nice split session with a children’s birthday party in the middle. The weights were just right in difficulty level across everything. Tempo was into a huge headwind every rep but I didn’t mind.

Edit: In hindsight I have misread my training log and accidentally repeated last week’s session. This should have included some 200m tempo runs and an extra round of Tank.

29 March

Warm Up 1
CMJ – 3 x 5
3 x (20m sled (7.5kg), 20m 3 pt) in 3.18 secs Freelap
Accels – 3 x 30m in 4.32 secs (20m in 3.12 secs) Freelap
RLESS – 3 x 6 x 60kg
Plate Hyperextension Rows – 3 x 9 x 25kg
RDL – 3 x 6 x 85kg
SL Bridge – 3 x 6 x 25kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 4 mins

Dry track, 11 degrees, -4 m/s wind. The wind had died down by my final two 30m runs, which were both run in 4.31 secs. I felt good but not great, poor sleep the last few days with a lot going on at work but I’m only working Monday next week before a long Easter break. I bumped everything in the gym and deliberately opted for 6 reps. RDL is still very smooth and I’m happy to load it up further.

30 March

AM Session

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dibble Ankle, Calf, Knee – 2 x 20m
Straight Leg Scissor – 2 x 20m w runout
2 x 40m build ups
MB Throws – 3 x 7
Tempo – 111,212,212,111 in 17.2 secs, 37.4 secs
Tank – 15 reps (9:08)
Nekka – 2 x 15 reps (1:40, 1:30)

PM Session

DB Rows – 3 x 8 x 40kg
DB Incline Press – 3 x 6 x 30kg
EZ Skull Crushers – 3 x 8 x 30kg
BB OHP – 3 x 6 x 37.5kg
Plate Raises – 3 x 9 x 12.5kg
Abs – 5 mins

I had very little enthusiasm for the weights as I had a lot to do at work today. Nice to do some 200m runs, though I was quite surprised to run the first two in 38 seconds.

31 March

Warm Up 1
CMJ – 3 x 5
3 x (20m sled (7.5kg), 20m 3 pt) in 3.20 secs
Hard Tempo – 3 x 4 x 100m in 15.4, 15.3, 15.5 secs
CMJ, Drop Jumps, Pogo Jumps, Land and Hold
RLESS – 3 x 7 x 60kg
Plate Hyperextension Rows – SKIPPED
RDL – 3 x 6 x 85kg
SL Bridge – 3 x 7 x 25kg
Swiss Ball Kicks – SKIPPED
Abs – 4 mins

Dry track, 11 degrees, -2 m/s wind. Very pleased with my hard tempo running, I was breathing heavily by the end but felt physically strong. I was testing out some force plates and did quite a lot of volume and my hamstrings weren’t feeling up to some of the gym exercises so I skipped them.

1 April

Rest

2 April

AM Session

Warm Up 1
Trek – 3 x 20m
3 x 10m push up start
Accels – 4 x 20m, 2 x 30m in 3.20, 4.30 secs
4 x 60m Easy-Fast-Maintain in 3.30 / 2.26 / 2.30 secs
Swiss Ball kicks – 2 x 20 secs

PM Session

RLESS – 2 x 8 x 60kg
Plate Hyperextension Rows – 2 x 10 x 25kg
RDL – 2 x 8 x 85kg
SL Bridge – 2 x 6 x 30kg
DB Rows – 2 x 8 x 40kg
DB Incline Press – 2 x 7 x 30kg
EZ Skull Crushers – 2 x 9 x 30kg
BB OHP – 2 x 7 x 37.5kg
Plate Raises – 2 x 10 x 12.5kg
Abs – 5 mins

Dry track, 12 degrees, +6 m/s wind. I swear this wind.. It was quite cold with the wind so I had a thermal top on under my t-shirt and long lycra. I felt pretty good today, times were roughly where I expected them to be. I’ve been timing my first 3 metres because I swear the variance in my sprint times is heavily influenced by my first two steps, and I can’t tell whether that’s genuine or a quirk with how I release the Freelap starter button. I will have to do some slow motion filming to confirm.

I was quite stiff and sore by the time the afternoon session rolled in but I’m glad I did it as I felt fine after the warm up. RDL was challenging, I don’t think I can do 3 sets of 8 with that weight. This is the end of GPP/SPP so I believe I’ll have a new weights program from next week anyway.

3 April

Rest

[Fraser Young]

GPP/SPP – Week 2

22 March

Drills A x 2
Jumps, 5
Throws, 5
Tempo, 1221331221
Waterloo, Agony reps
Bent Over Rows – 2 x 10 x 37.5kg
Wide Grip Pullups – 2 x 11
OH DB Press – 2 x 12 x 20kg
Alt. DB Bench – 2 x 12 x 32.5kg
Standing Plate Twist – 2 x 12 x 15kg
Bridges (1:20)

Quite tiring, still strong by the time I got to upper body weights but was dead for abs.

23 March

Throws, 5
Drills E x 2
Starts
3 x 20m 3 point
2 x 30m falling
2 x EFM (6 mins)
2 x (35E/25F) (7 mins)
2 x 60m (8 mins)
Swiss Ball kicks, 2 x 20 secs
Wide Split Squats – 3 x 8 x 67.5kg
Plyometric Low Squat Ankle Jump – 3 x 30

Great session. The recovery was just enough to keep it hard, felt a little uncoordinated in some of the runs but patches of the 60m were very good. Swiss Ball kicks were tough, managed weights at a higher weight.

24 March

Drills A x 2
Throws, 5
Hurdle Mobility (Jared)
Tempo, 122, 1221, 221
Bataan, Bitch! Reps
Bent Over Rows – 2 x 12 x 37.5kg
Wide Grip Pullups – 2 x 12
OH DB Press – 2 x 10 x 22.5kg
Alt. DB Bench – 2 x 12 x 32.5kg
Standing Plate Twist – 2 x 12 x 15kg

Yusuf pushed me in the circuit. Good hurdles and finally struggling in weights.

25 March

Throws, 5
Drills E x 2
2 x 20m 3 point
2 x 30m falling
3 x (25m sled, 30m 3 point)
3 x 60m (30m IL) (6 mins)
SLRDL – 2 x 11 x 32.5kg
Deadlift – 2 x 2 x 140kg shit, 2 x 2 x 130kg sh*t 2nd reps, 3 x 4 x 108.5kg
ISO Hip Hold – 6 x 5kg x 15 secs

Great 60’s, was on Yusuf’s shoulder all the way to the line and ran 7.00 HT from first foot contact behind line. Weights were poor, upped when I should have lowered DL, shit posture and went home to do 108kg properly.

27 March

Trek 2 x 20m
Sled 2x20m, 4x30m, 4x40m
3 x 5 x 100m (30 secs/2.5 mins)

Good sleds. Strong in the tempo, faded in energy but the times kept rolling with Martin leading me to finish in a 14.5.

28 March

4 Star Drill – 4 x 10
Ankle Jumps – 5 x 15
Lunge Jumps – 5 x 12 x 3kg per hand
1,2,3 Jumps – 4 x 10
Jump Squat – 3 x 8 x 41.5kg
Walking Lunges – 2 x 12 x 30kg
Back Squats – 3 x 6 x 117.5kg

Not as tiring this time round, even though we did more. Squats were hard as I couldn’t find my groove.

[Fraser Young]

GPP/SPP – Week 1

15 March

Drills A x 2
Jumps, 5
Throws, 5
Hurdles x 2
Tempo, 122, 121, 221
Waterloo, Agony reps
Bent Over Rows – 2 x 10 x 35kg
Wide Grip Pullups – 2 x 9
OH DB Press – 2 x 12 x 15kg
Alt. DB Bench – 2 x 12 x 30kg
Standing Plate Twist – 2 x 10 x 15kg
Modified Ab Workout (Fuzz Ahmed)

What a session! My quads were wrecked before we started, but got into it and was able to soldier through. Breathing felt better in the tempo, waterloo was hard, particularly v-sit ups and backwards lunges, but this should be the hardest day of summer. Weights to finish and abs at home, side bridges were torture after 3h30 session.

16 March

Throws, 5
Drills E x 2
4 x 10m 3 point
4 x 20m falling
2 x EFM
2 x FMF
2 x 60m
Swiss Ball kicks, 2 x 15 secs
Wide Split Squats – 3 x 8 x 60kg
Plyometric Low Squat Ankle Jump – 3 x 30

Another big session. Good throws, very pleased with the drills as they are a great warmup. 10s and 20s were fine, glad to be running again. Longer runs were pretty good, and it all came together for the straight 60s. Different Swiss Ball kicks with the yellow ball forced under the red thing, worked well and didn’t need a partner. Weights were brief but tiring, don’t know how we took so long.

17 March

Drills A x 2
Throws, 5
Hurdles x 2
Tempo, 122, 121, 221
Bataan, Bitch! reps
Bent Over Rows – 2 x 12 x 35kg
Wide Grip Pullups – 2 x 10
OH DB Press – 2 x 12 x 17.5kg
Alt. DB Bench – 2 x 12 x 30kg
Standing Plate Twist – 2 x 12 x 15kg

Legs were a bit uneven, a lot of hamstring DOMS in the right leg. Tempo was good. Circuits were tough, especially the isometrics (side and HS bridge), won’t be moving up in reps. Weights were better, none too taxing and a lot of 12 reps so will move them up on Monday.

18 March

Throws, 5
Drills E x 2
3 x 20m falling
3 x (25m sled, 30m 3 point)
3 x EFM (6 mins)
SLRDL – 2 x 12 x 30kg
Deadlift – 4 x 2 x 135kg
ISO Hip Hold – 5 x 5kg x 15 secs

Nice varied session, sleds were good. Jarred my knee just before the last run and it’s been bugging me since, but didn’t restrict my weights. Need my rest day!

20 March

Trek 2 x 20m
Sled 3×20, 3×30, 3x40m
3 x 4 x 100m in 15 secs, (30s/2.5 min)
Modified Ab Workout (Fuzz Ahmed)

Quite a quick session. Knee was noticeable but didn’t impede me. Hard tempo was good, need to push it as there are sprinters in other groups not finishing reps because they work so hard.

21 March

VJB Plyometrics (Week 2)
4 Star Drill – 3 x 10
Ankle Jumps – 4 x 15
Lunge Jumps – 5 x 16
1,2,3 Jumps – 4 x 10
Jump Squat – 3 x 10 x 50kg
Walking Lunges – 4 x 16 x 20kg
Back Squats – 3 x 8 x 113kg

A much better week, more recovery and even though more sets I felt better doing them. A little more spring than last week and definitely feel better afterwards.

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