Fraser Young

[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.

[Fraser Young]

Comp – Week 15

21 August

LS Warm-up
SL Skips, 3 x 40 per leg
Jumps, 4
20, 30, 40m falling
150m (30 mins)
90m (2 mins) 90m
A1 DB Rows – 3 x 8 x 41kg
A2 Explosive Pushups – 3 x 8
Dips – 25, 20, 20

Competition on at the track so adapted my workout. Pleased with my 150m as it was an equal pb (17.11) and went inside to do the 90’s on mondo. I felt incredible in the 2nd run even though the times were the same (10.51, 10.50).

Last races of the season on this bank holiday Monday (29th), then a wind down week before two weeks off. I was trying to put pressure on myself to PB but now that the end of the season is in sight I’m going there to have fun and run for the pure enjoyment of competing.

23 August

GS Circuits (1,2,6,9,11)

Did a quick one lap warm-up and a few stretches then got right into it. Quite challenging.

24 August

LS Warm-up
Throws, 4 x 6kg
2 x 40E25F (10 mins) – pulled hamstring

I don’t know if it’s a pull but it felt a bit awkward as I walked back from the 2nd run and after stretching I only got to acceleration of the next run before realising I couldn’t run on it. It feels like it’s the length of my leg and more nerve than muscle but it’ll be enough to put me out for 3-5 days and consequently hinder/ruin my chances of competing in the final race of my season.

Pulled out of Monday race.

25 August

Done as a circuit with 1 min between each exercise and 2 mins at the end of each set

Shoulder Press -4 x 9 x 16kg
Dips – 4 x 15
Bicep Curl – 4 x 9 x 38kg
Lat/Front Raises – 4 x 10 x 5kg
Press Ups – 4 x 15

Ab Twists, 3 x 30 x 10kg
Ab Marching, 3 x 30 x 10kg
Press up hand walks, 3 x 10

27 August

Hang Clean – 4 x 81kg, 6 x 81kg
SLDL – 4 x 10 x 16kg
Barbell Reverse Lunges – 8 x 28.5kg, 8 x 44.5kg, 8 x 49.5kg, 8 x 54.5kg
Lunge Jumps – 4 x 8
SL Hops w DB in hand – 20 x 5kg, 20 x 11kg, 2 x 20 x 16kg

Didn’t do anything too intensely as my hamstring hasn’t healed yet, hate being injured. SLDL, lunges and lunge jumps were done in a mini circuit with short rest periods and that worked well for me.

Off-Season

28 August

Shoulder Press – 4 x 10 x 17kg
Dips – 4 x 18
Bicep Curl – 4 x 10 x 39kg
Lat/Front Raises – 4 x 10 x 5kg/7.5kg
Press Ups – 4 x 18

Ab Twists, 3 x 30 x 10kg
Ab Marching, 3 x 40 x 10kg

29 August

Hang Clean – 4 x 83.5kg, 6 x 83.5kg, 1 x 91.5kg
SLDL – 1 x 10 x 17kg, 3 x 10 x 18.5kg
Barbell Reverse Lunges – 8 x 58.5kg
Lunge Jumps – 4 x 8
SL Hops w DB in hand – 4 x 20 x 17kg
Ab Wheel Kneeling – 3 x 15

30 August

Shoulder Press – 4 x 9 x 18.5kg
Dips – 4 x 20
Bicep Curl – 4 x 9 x 41.5kg
Lat/Front Raises – 4 x 10 x 5kg/7.5kg
Press Ups – 4 x 20
Marching – 3 x 40 x 10kg
Twists – 3 x 30 x 10kg

[Fraser Young]

Comp – Week 14

15 August

GS Circuit 4, 8, 10
Bataan
Hurdle Drills, 6 x 8

Better order, as I wasn’t ready for hurdles first. Thought I’d breeze the circuits but 30 seconds of any form of press ups killed me. One hour start to finish but I got a lot done in that time.

16 August

LS Warm-up
Throws, 4
2 x 2 x 40E25F (10 mins/12 mins)
Blocks 2 x (20, 30, 40m)
Glute-Ham Raise – 3 x 5
Full Squats (box 1 1/2 inch higher) – 8 x 78.5kg, 5 x 91kg, 5 x 101kg, 5 x 109kg
Hard Ab Bridges, 2:15

Did the flying runs first as I figured six blocks take their toll on my acceleration and I really need to be fresh for top speed. Another bonus is that when I did blocks afterwards I could focus on form and not muscle it. Had a nerve problem the day before and that resurfaced doing squats, it was initially sore on the inside of my right thigh but there was an intense internal tightness on the outside of my calf as I descended in the squats.

17 August

GS Circuit 5, 7, 9, 3
Waterloo
Nekka
Hurdle Drills 6 x 8

So much fitter today, I think the easier exercises made a difference as I added two sets to what I intended to do when I wrote it down. Did alternate stepping over close hurdles to finish and could feel my hip working to full RoM.

18 August

LS Warm-up
Jumps, 2 x 4
70, 90, 110m (12/15 mins)
Blocks 2 x 30, 2 x 40m
3 x muscle ups, dips
Henks 2 x 20 secs
Muscle Ups – 3 x 6
Dips – 3 x 20

Edit: Had a nap and woke up feeling fired up, so…

Hang Power Cleans – 4 x 73.5kg, 4 x 78.5kg, 4 x 83.5kg, 4 x 88.5kg PB

It was wet and no wind, which makes me feel a little better about the times (8.29, 10.49) but didn’t manage to get a 110 time which wound me up. Blocks were good, was patient with my acceleration. Felt overtrained and shattered afterwards but had a rest on my bed for half an hour then decided to do hang cleans, which ended up being a PB.

19 August

Full Squats – 8 x 108.5kg, 2 x 5 x 116kg, 6 x 113.5kg
KB Swings – 3 x 10 x 16.5kg
Weighted Ab Circuit, 310 reps & 3 mins bridges

Going to try a flat out 400m on Sunday as a training run, my fitness is at its peak and it’d be nice to know what I can do.

[Fraser Young]

Comp – Week 13

8 August

LS Warm-up
Jumps, 4
3 x 200, 2 x 200m (2.5 mins/10 mins)

Times were faster than usual even though intensity was low. (26.1, 26.3, 27.7, 26.0, 27.1) Had to purposefully slow before the line on two of the runs to get 27.

10 August

Charnwood Open

I felt about 7/10 today, perhaps doing a little too much deep tissue massage the night before as I struggled with my box jumps which is rare on race day.

100m – 11.70 SB +1.7

Very nice wind which I feel I didn’t take advantage of. My start was way too tense and I powered it to 25m before relaxing and finishing nicely. Was next to Glyn and I think I tried too hard to keep up with him instead of running my own race. It’s a season’s best and the 2nd fastest electronic time I’ve run.

200m – 23.83 PB +2.1

Slightly illegal wind and a mere hundredth off my pb. My only problem with that run from start to finish was perhaps my reaction time and block clearance, other than that I was really pleased with my finishing strength.

I’ve run 11.4 and 23.5 in training and this backs up my general calculation of +0.3 secs to get what I’d run in a race. Would like to lower my training times as I feel this would give me a lot of confidence for the final races of the season.

11 August

A1 Weighted Dips – 12 x 20kg, 12 x 21.25kg, 12 x 22.5kg
A2 Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 41kg

12 August

KB Swings – 2 x 15 x 16.5kg
Full Squats – 8 x 76kg, 5 x 86kg, 4 x 91kg, 4 x 96kg
Drop Jumps – 3 x 5
Bird Dogs – 2 x 20
Weighted Ab Circuit, 310 reps, 3 mins bridges

14 August

LS Warm-up
SL Skips, 3 x 40 per leg
Jumps, 4
20, 30, 40m falling (bend)
200m (30 mins)
150m
A1 Weighted Dips – 3 x 12 x 22.5kg
A2 Explosive Pushups – 3 x 8
DB Rows – 3 x 8 x 41kg
Abs 6 mins

I like the bound-style skips but must remember to keep fully dorsiflexed as I felt it a little in my shins. Jumps were average again but shouldn’t overthink it. Lots of energy today and blitzed the falling runs. Set off a little hard on the 200 and could feel myself fading in the last 50m even if form stuck. 150 was better. (23.57, 17.11).

[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

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