Fraser Young

[Fraser Young]

SPP 4

1 Dec

Drills – A walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Track Tempo – 111,121,131,111 in
17.9,18.0,18.0,16.7,37.0,18.8
17.7,56.5,17.8,17.7,16.8,17.2
Waterloo, 15 reps in 4:43
A1 Pull ups – 8,7
A2 L-Sit – 15,15 secs
A3 Dips – 10,10
Mobility A

Drills (320m), Tempo (1580m), Circuit (215 reps), Core (2 sets), Mobility (6 sets)

2 Dec

Broad Jumps – 4, best of 243cm
MB Throws – 2 x 5
Speed Skaters – 2 x 8 per leg
Alt Bounds – 2 x 3 x 8 contacts, best of 21.8m
Blocks – 10, 2 x 20, 30m in 1.88, 3 15, 4.30 freelap
2 x EFE, 60m (35m IL) 4.29/7.90 freelap
Squat Jumps – 2 x 2 x 6 x 72.5kg
Bench Press – 3 x 5 x 95kg
A1 Nordic Curls – 2 x 4 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit Ups 2 x 8 x 20kg
B2 Bear Dogs w single arm move 2 x 10
B3 Leg Lowers 2 x 15
Mobility B

Jumps (4), Drills (120m), Accels (130m), Max Velocity (60m), Lower Body weights (1740kg),Upper Body weights (1350kg), Circuit (26 reps), Core (6 sets), Mobility (4 sets)

It was 1-2 degrees today, I had thermal leggings and lycra shorts on top and it was still borderline. Considering the temperature I was very pleased by my broad jump and new PB in alternate bounds. The blocks felt a bit laboured and the 60m runs felt very laboured. Now that I’m doing L-sits on tempo days I could feel an overworked core so I ditched the final set of the core circuit.

I know I’m running myself into the ground with these sessions so I have to keep the faith that come the competition period I see big gains. I’ve been tracking my training times compared to the same point last year and my 60m runs are slower but accelerations are a little ahead. I have some flying runs on 9th Dec which will give me a much better idea of what can be done at top speed as up until now I’ve been working with an intensity limit of 30-35m.

3 Dec

Mobility C
Drills – A Walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Grass Tempo – 111,212,111
A1 Pull ups –
A2 L-Sit – 15,15 secs
A3 Dips – 10,10

Drills (320m), Tempo (1680m), Circuit (47 reps), Mobility (6 sets), Core (3 sets)

4 Dec

Accels – 2 x 30m in ?? freelap didn’t pick it up
40 yd in 5.20
3 x 3 x 60m (30m IL) (~4.25, 7.85 freelap)
High Knees – 3 x 40m
Back Squat – 12 x 95kg, 10 x 107.5kg, 6 x 115kg, 4 x 122.5kg
A1 Banded Tib Raise – 3 x 8 x 2 secs
A2 Standing Calf Raise – 3 x 10 x 95kg (2 sec ISO)
B1 Sprinter Sit Ups – 2 x 8 x 20kg
B2 Stir The Pot – 2 x 30 secs
B3 Bird Dogs – 2 x 10
Mobility D

Drills (120m), Accels (360m), Max Velocity (270m), Lower Body Weights (6245kg), Mobility (4 sets), Circuit (24 reps), Core (6 sets)

Wet track, no wind. I had a highly caffeinated pre-workout and had stomach problems for half my reps, won’t be doing that again. Felt good in the squats.

I’m possibly relaxing too much after the intensity limit, doing 1.21 per 10m when it should be 1.18. I pushed a little more and managed to take 0.1 secs off the 60m time. I was running 7.90 HT at this point last season so while I’m not panicking, I would like to be matching an equivalent in freelap, which would be ~7.70. It’s becoming clear that fatigue from things like weights and previous workouts has a far larger impact on top speed than acceleration.

5 Dec

Bench Press – 3 x 5 x 95kg
BB Rows – 3 x 8 x 70kg
Pull ups – 8,7,6
Reverse Hyperextensions – 3 x 10
Mobility E

Circuit (51 reps), Upper Body Weights (3105kg), Mobility (6 sets)

Hard to imagine adding 5-10kg to my bench will do much for my times so it’s energy I’d rather conserve.

6 Dec

Mobility F

Mobility (3 sets)

I’m ill, only a blocked nose but it’s about time I eased off on the training. I’m sore from Monday and could potentially be a higher injury risk if I did train. Medicated and resting but did do my mobility work.

7 Dec

Bench Press – 3 x 5 x 95kg
BB Rows – 3 x 8 x 70kg
Pull ups – 8,7,6
Rotator Cuff – 2 x 2 x 10
A1 Sprinter Sit ups – 2 x 8 x 20kg
A2 Ab Wheel Rollout – 2 x 15
A3 Prone Pull Through – 2 x 10
Mobility E

Circuit (61 reps), Upper Body Weights (3105kg), Mobility (5 sets), Core (6 sets)

I realised my adductor/gracilis was slightly strained, and that it originated from my upper body session two days ago when I was pushing with the legs in bench press. I was overly casual about the upper body session and did no lower body warm up, despite being tight and training in a 5 degree garage. I did a more thorough warm up here and got through it unscathed. I’m 80% sure I can handle tempo tomorrow but only 50/50 whether I’ll be able to do speed in 2 days time.

Having a day off made me realise just how beat up my body is. I might try and book in a sports massage before Xmas or at least use the massage gun on myself more. It looks like I’ll avoid snow for the next week and hopefully my left groin doesn’t impede me.

[Fraser Young]

SPP 3

24 Nov

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
MB Throws – 3 x 8 x 4kg
Track Tempo – 111,321,212,111 in
16.7,16.9,17.7,55.5,37.4,17.7
36.9,16.5,36.8,17.7,17.4,17.6
A1 Pull ups – 8,6,4
A2 L-Sit – 15,15,12 secs
A3 Dips – 10,10,9

Mobility A

Drills (320m), Tempo (1780m), Circuit (47), Core (3 sets), Mobility (6 sets)

25 Nov

Broad Jumps – 4, best of 243cm
Box Jumps – 3 x 5
MB Throws – 2 x 5
Speed Skaters – 2 x 8 per leg
Blocks – 2 x 10, 2 x 20, 30m in 1.90, 3.15, 4.27 freelap
2 x EFE, 2 x 60m (30m IL) 4.35, 7.90 freelap
Back Squat – 3 x 6 x 115kg
Bench Press – 3 x 6 x 90kg
A1 Nordic Curls – 2 x 4 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit Ups 3 x 8 x 20kg
B2 Bear Dogs w single arm move 3 x 10
B3 Leg Lowers 3 x 15
Mobility B

Jumps (19), Accels (170m), Max Velocity (80m), Lower Body weights (2070kg),Upper Body weights (1620kg), Circuit (26 reps), Core (9 sets), Mobility (4 sets)

26 Nov

Mobility C
Drills – A Walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Grass Tempo – 2 x 8 x 100m in 18.5 to 19.5 secs
A1 Pull ups – 8,6,4
A2 L-Sit – 15,15,12 secs
A3 Dips – 10,10,9

Drills (320m), Tempo (1680m), Circuit (47 reps), Mobility (6 sets), Core (3 sets)

Tried to do an 8am workout and got caught out by the frost. Unable to use the track and I only came with trainers so I was slipping around on the grass. I was okay at top speed but the acceleration was really slow which meant times were almost 2 seconds slower than usual. I will bring boots next time.

27 Nov

Accels – 2 x 30m in 4.28 freelap
40 yd in 5.01
3 x 3 x 60m (30m IL) (~4.22, 7.65 freelap)
High Knees – 3 x 40m
Back Squat – 2 x (10 x 102.5kg, 5 x 120kg, 2 x 130kg)
A1 Banded Tib Raise – 3 x 8 x 2 secs
A2 Standing Calf Raise – 3 x 10 x 90kg (2 sec ISO)
B1 Sprinter Sit Ups – 3 x 8 x 20kg
B2 Stir The Pot – 3 x 30 secs
B3 Bird Dogs – 3 x 10
Mobility D

Drills (120m), Accels (360m), Max Velocity (270m), Lower Body Weights (6470kg), Mobility (4 sets), Circuit (30 reps), Core (9 sets)

Mild for the time of year, a tailwind and someone else doing accelerations all made for some good times. Pleased to survive back squats, it’s always a bit of a transition from high rep to low so to handle a double at 130kg was nice. There will be some disruption with snow forecast later in the week so I’m grateful for any track sessions I can do between now and Xmas (12 including one on Xmas day).

28 Nov

Bench Press – 3 x 6 x 90kg
BB Rows – 3 x 8 x 70kg
Pull ups – 8,6,5
Reverse Hyperextensions – 3 x 10
Mobility E

Circuit (49 reps), Upper Body Weights (3300kg), Mobility (6 sets)

I used to unrack my barbell for rows but starting from the floor puts me in a much nicer position. All quite routine.

29 Nov

Trek – 3 x 20m, best 8 alternate bounds of 20.75m
3 x (20m chute, 30m falling)
2 x 2 x 60m (30m IL) (~4.25 30m, 7.85 freelap)
Hard Tempo
300m in 14.9/15.8/16.1 (46.8)
200m in 14.4/15.0 (29.4)
Back Squat – 3 x 6 x 115kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Banded Tib Raise – 3 x 8 x 2 secs
B2 Kickstand Soleus Raise – 3 x 12 x 20kg

Drills (320m), Accels (270m), Max Velocity (120m), Tempo (500m), Lower Body Weights (3510kg), Circuits (34 reps), Mobility (3 sets)

Not a breath of wind, only 6 degrees but sunny and pleasant. My quads feel heavy after Monday’s squats so I was pleased with the times. Back squat wasn’t too troublesome and I used the hex bar for soleus raise to good effect. Bring on the easy week!

30 Nov

Bench Press – 3 x 6 x 90kg
BB Rows – 3 x 8 x 70kg
Pull ups – 8,8,7
Rotator Cuff Cable – 2 x 2 x 10 x 5kg
A1 Sprinter Sit ups – 3 x 8 x 20kg
A2 Russian Twists – 3 x 12 x 8kg
A3 Prone Pull Through – 3 x 10
Mobility E

Circuit (63 reps), Upper Body Weights (3300kg), Mobility (5 sets)

A rare appearance in a public gym. I had a free session at Gymbox so did this during my lunch break at the office.

Yet another solid week of training, keen to get into the lower rep ranges and start seeing my training times drop.

[Fraser Young]

SPP 2

17 Nov

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
MB Throws – 3 x 8 x 4kg
Track Tempo – 111,321,212,111 in
16.6,17.5,16.6,54.7,36.6,17.4
35.9,17.0,35.0,17.8,17.3,17.8
Mobility A

Drills (320m), Tempo (1680m), Throws (18), Mobility (6 sets)

18 Nov

Broad Jumps – 4, best of 237cm
Box Jumps – 3 x 5
Accels – 2 x (20m PU, 20m chute, 30m fall)
3 x EFE, 3 x FEF 60m
RLESS – 3 x 6 x 80kg
KB Jump Squat – 3 x 7 x 15kg
A1 RDL – 3 x 7 x 90kg
A2 Swiss Ball Hypers – 3 x 12
B1 SL Swiss Ball HS Curls – 3 x 10
B2 Lunge Jumps – 3 x 8
C1 Nordic Curls – 2 x 4 x 4 secs
C2 Seated Leg Kicks – 2 x 8 secs
Lying Adductor Raise – 2 x 40
D1 Sprinter Sit Ups 3 x 8 x 20kg
D2 Bear Dogs w single arm move 3 x 10
D3 Leg Lowers 3 x 15
Mobility B

Jumps (43), Accels (230m), Max Velocity (180m), Lower Body weights (5085kg), Circuit (156 reps), Core (9 sets), Mobility (4 sets)

19 Nov

Mobility C
Drills – A Walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Track Tempo – 111,121,121,111 in
15.9,16.9,16.8,17.4,33.9,17.7
17.0,34.9,17.2,16.4,17.0,16.6
Waterloo – 15 reps in 4:30

Drills (320m), Tempo (1480m), Circuit (180 reps), Mobility (6 sets)

Forgot to massage my calves in the evening, annoying as I have a feeling it makes a positive difference to speed sessions the following day.

20 Nov

Box Jumps – 3 x 5
Accels – 2 x 30m in 4.32 freelap
40 yd in 5.13
4 x 3 x 60m (25m IL) (~3.75, 7.88 freelap)
A1 Banded Tib Raise – 5 x 8 x 2 secs
A2 Standing Calf Raise – 5 x 10 x 90kg (2 sec ISO)
B1 Sprinter Sit Ups – 3 x 8 x 20kg
B2 Stir The Pot – 3 x 30 secs
B3 Bird Dogs – 3 x 10
Mobility D

Jumps (15), Accels (390m), Max Velocity (360m), Lower Body Weights (4500kg), Mobility (4 sets), Circuit (40 reps), Core (9 sets)

Bit of a tailwind today. One more speed session and the weights volume comes down. I can’t wait.

21 Nov

A1 BB Rows – 3 x 7 x 70kg
A2 Plate Toss – 3 x 8 x 10kg
B1 DB Incline Press – 8,8,6 x 32.5kg
B2 Clap Pushups – 3 x 7
BB Overhead Press – 3 x 7 x 47.5kg
EZ Skull Crushers – 3 x 8 x 36kg
Mobility E

Circuit (45 reps), Upper Body Weights (5000kg), Mobility (6 sets)

22 Nov

Trek – 3 x 20m
Blocks – 6 x 10m, 2 x 20m (1.82 freelap)
3 x 3 x 60m (25m IL) (~4.27 30m, 7.90 freelap)
Hard Tempo
300m in 14.7/16.1/16.3 (47.1)
200m in 14.7/15.2 (29.9)
Back Squat – 3 x 7 x 110kg, 7,6,6 x 110kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Banded Tib Raise – 5 x 8 x 2 secs
B2 Kickstand Soleus Raise – 5 x 20 x 10kg

Drills (320m), Accels (325m), Max Velocity (270m), Tempo (500m), Lower Body Weights (4400kg), Circuits (150 reps), Mobility (3 sets)

I did an extra 20m bound as they are coming up in later parts of SPP. Nice to see that blocks are likely faster than 3 point start, by what looks to be 0.05 seconds. Reassuring whenever I look at my 60m times from 3 point start. I’m really excited at the prospect of getting immediate feedback from top speed sprinting, doing a flying run and focusing on a certain cue then seeing exactly how fast it was will help so much. I’m also happy to see the back of the high volume lower body work!

23 Nov

Bench Press – 8,8,7 x 85kg
Rotator Cuff – 3 x 10
A1 Sprinter Sit ups – 3 x 8 x 20kg
A2 Ab Wheel Rollout – 3 x 15
A3 Prone Pull Through – 3 x 10
Mobility G

Upper Body (1955kg), Mobility (8 sets), Core (9 sets)

I probably had the final rep of bench press but wasn’t in the mood to push it.

Really happy to complete this first 8 week block unscathed, barely missing an exercise. My only concern for the next six weeks is how much the cold weather is going to disrupt my training. Last winter my times were slower when it was 7 degrees or colder, I now have thermal long lycra which should allow me to keep going. The only issue then becomes snow, which would mean moving to an exercise bike protocol.

[Fraser Young]

SPP 1

10 Nov

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
MB Throws – 3 x 6 x 4kg
Track Tempo – 111,212,212,111 in
18.3,16.9,17.9,34.4,17.8,35.2
36.2,17.7,35.5,16.2,16.7,17.1
Mobility A

Drills (320m), Tempo (1680m), Throws (18), Mobility (6 sets)

Poor sleep, reflected in some quite slow times.

11 Nov

Broad Jumps – 4, best of 240cm
Box Jumps – 3 x 5
Accels – 2 x (20m PU, 20m chute, 30m fall)
2 x 3 x EFE 60m
RLESS – 3 x 8 x 77.5kg
KB Jump Squat – 3 x 7 x 15kg
A1 RDL – 3 x 7 x 90kg
A2 Swiss Ball Hypers – 3 x 12
B1 SL Swiss Ball HS Curls – 3 x 10
B2 Lunge Jumps – 3 x 8
Goblet Side Lunge – 2 x 7 x 35kg
C1 Nordic Curls – 2 x 4 x 4 secs
C2 Seated Leg Kicks – 2 x 8 secs
D1 Sprinter Sit Ups 3 x 8 x 20kg
D2 Bear Dogs w single arm move 3 x 10
D3 Leg Lowers 3 x 15
Mobility B (no ankle collapse step overs)

Jumps (43), Accels (200m), Max Velocity (180m), Lower Body weights (6,905kg), Circuit (76 reps), Core (9 sets), Mobility (2 sets)

This session was too long at almost 3 hours. The second acceleration run was meant to be a sled and I bought a mini running parachute online which was woefully inadequate. I timed my 20m at 3.33 secs, roughly what I can do unaided. It may be a whole different story with a headwind but today was very still.

I really went for it in the weights session, only one more week of RLESS and then the focus moves to back squats. I’ve been putting away 4000 kcal on Saturdays as it’s a huge session.

12 Nov

Mobility C
Drills – A Walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Track Tempo – 111,121,121,111 in
17.0,17.0,16.8,17.1,33.4,17.8
16.6,34.0,17.3,16.4,16.4,15.6
Waterloo – 15 reps in 4:25

Drills (320m), Tempo (1480m), Circuit (180 reps), Mobility (5 sets)

13 Nov

Box Jumps – 3 x 5
Accels – 3 x 30m in 4.35 freelap
3 x 4 x 60m (20m IL) (~3.15, 8.00 freelap)
A1 Banded Tib Raise – 5 x 10 x 2 secs
A2 Standing Calf Raise – 5 x 10 x 90kg (2 sec ISO)
B1 Sprinter Sit Ups – 3 x 8 x 20kg
B2 Stir The Pot – 3 x 30 secs
B3 Bird Dogs – 3 x 10
Mobility D

Jumps (15), Accels (330m), Max Velocity (360m), Lower Body Weights (4500kg), Mobility (4 sets), Circuit (50 reps), Core (9 sets)

My legs are heavy from weights and a bit achey, no surprises in the 30m runs and a bit of a headwind. The 60’s were consistent, it would be 8.20 including reaction but I know from my 30m time that I’m only running about 1.2 secs per 10m at the intensity limit so 8 flat is spot on. Next week it moves to 25m IL and I’d hope to instantly drop a tenth over 60m.

14 Nov

A1 BB Rows – 3 x 8 x 67.5kg
A2 Plate Toss – 3 x 8 x 10kg
B1 DB Incline Press – 3 x 7 x 32.5kg
B2 Clap Pushups – 3 x 7
BB Overhead Press – 3 x 8 x 45kg
EZ Skull Crushers – 8,8,6 x 36kg
Mobility E

Circuit (45 reps), Upper Body Weights (4860kg), Mobility (6 sets)

15 Nov

Trek – 3 x 20m
2 x 4 x 60m (20m IL) (~3.10, 7.85 freelap)
Hard Tempo
300m in 14.5/15.7/16.1 (46.4)
200m in 14.6/15.0 (29.6)
Back Squat – 2 x 3 x 6 x 110kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Banded Tib Raise – 5 x 8 x 2 secs
B2 Kickstand Soleus Raise – 5 x 20 x 10kg

Drills (300m), Accels (160m), Max Velocity (240m), Tempo (500m), Lower Body Weights (5040kg), Circuits (150 reps), Mobility (3 sets)

Healthy tailwind but I could tell from skips & bounding that I was quite springy today. I held back on squats as I’m really feeling the cumulative fatigue.

16 Nov

Bench Press – 3 x 8 x 82.5kg
Rotator Cuff – 3 x 10
A1 Sprinter Sit ups – 3 x 8 x 20kg
A2 Ab Wheel Rollout – 3 x 15
A3 Prone Pull Through – 3 x 10
Mobility G

Upper Body (1980kg), Mobility (8 sets), Core (9 sets)

Reasonably good week, pleased to use the Freelap timing system more frequently. I’ve run myself into the ground in the weight room and need to get through SPP 2 before the volume really backs off. I feel confident that I’m in a better place than last year and I just need to trust the process and let the times come.

[Fraser Young]

GPP/SPP 2

3 Nov

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
MB Throws – 3 x 6 x 4kg
Track Tempo – 111,212,212,111 in
16.9,17.3,16.0,36.3,17.9,34.8
35.4,17.1,34.7,16.9,16.416.9
Mobility A

Drills (320m), Tempo (1680m), Throws (18), Mobility (6 sets)

Too boggy so I went round the track. It was much nicer but for my calves the soft ground is supposedly better so it’ll have to remain an occasional treat. Good to do some 200’s as well.

4 Nov

Broad Jumps – 4, best of 237cm
Box Jumps – 3 x 5
Accels – 3 x 2 x 30m
to 20m in 3.15-3.20 freelap
to 30m in 4.35 freelap (~4.50 hand timed)
RLESS – 3 x 7 x 75kg
KB Jump Squat – 3 x 7 x 15kg
A1 RDL – 3 x 8 x 85kg
A2 Swiss Ball Hypers – 3 x 12
B1 SL Swiss Ball HS Curls – 3 x 10
B2 Lunge Jumps – 3 x 8
Goblet Side Lunge – 3 x 8 x 30kg
C1 Nordic Curls – 2 x 4 x 4 secs
C2 Seated Leg Kicks – 2 x 8 secs
D1 Sprinter Sit Ups 3 x 8 x 20kg
D2 Bear Dogs w single arm move 3 x 10
D3 Leg Lowers 3 x 15

Great to run 30m, albeit in driving rain. I only had two runs where both freelap and hand timing recorded correctly and both hand times were exactly 0.15 secs slower than Freelap – nice to have a conversion from last year’s times. I got down to 4.40 there so I’d want under 4.25 freelap. At the very least I have a time on the board which I can look to better each week.

Lacked intensity in the gym, didn’t push the RLESS like I should have but RDL was spot on.

Jumps (43), Accels (180m), Lower Body weights (6,945kg), Circuit (76 reps), Core (9 sets), Mobility (3 sets)

5 Nov

Mobility C
Drills – A Walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Track Tempo – 111,121,121,111 in
17.3,16.6,17.0,16.8,35.4,17.0
17.2,34.6,16.8,17.1,16.7,17.0
Waterloo – 10 reps in 3:05

Drills (320m), Tempo (1480m), Circuit (120 reps), Mobility (5 sets)

I much prefer track tempo and it’s in trainers so the impact isn’t ridiculous. Great session and done in 55 minutes.

I fell asleep early and forgot to use the massage gun on my calves. Really need to stay on top of my calf muscles as they’re a weak point.

6 Nov

Box Jumps – 3 x 5
Hill Runs – 2 x 10 x 10m
A1 Banded Tib Raise – 4 x 10 x 2 secs
A2 Standing Calf Raise – 4 x 12 x 80kg (2 sec ISO)
B1 Sprinter Sit Ups – 3 x 8 x 20kg
B2 Stir The Pot – 3 x 30 secs
B3 Bird Dogs – 3 x 10
Mobility D

Jumps (15), Accels (200m), Lower Body Weights (3840kg), Mobility (4 sets), Circuit (40 reps), Core (9 sets)

7 Nov

A1 BB Rows – 3 x 7 x 67.5kg
A2 Plate Toss – 3 x 8 x 10kg
B1 DB Incline Press – 3 x 8 x 30kg
B2 Clap Pushups – 3 x 8
BB Overhead Press – 3 x 8 x 42.5kg
EZ Skull Crushers – 3 x 8 x 33.5kg
Mobility E

Circuit (48 reps), Upper Body Weights (4680kg), Mobility (6 sets)

I’m possibly too reserved in my choice of weight, only increasing 2.5kg here and there and still capable of hitting the 8 rep target in all sets. Only a few more weeks left of the muscle-building phase, trying to take advantage of it as much as possible.

8 Nov

Trek – 3 x 20m
Accels – 3 x 4 x 10m in ~1.90 freelap
Hard Tempo – 4 x 100m in 14.5,14.4,15.3,16.0
300m in 14.6/16.5/17.8 (48.9)
200m in 15.5/15.4 (30.9)
150m in 24.0
Back Squat – 2 x 3 x 8 x 105kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Banded Tib Raise – 4 x 10 x 2 secs
B2 Kickstand Soleus Raise – 4 x 20 x 5kg

Drills (300m), Accels (120m), Tempo (1050m), Lower Body Weights (3960kg), Circuits (130 reps), Mobility (3 sets)

Strong diagonal wind that favoured my runs on half the reps and hindered me on the others.

9 Nov

Bench Press – 8,8,7 x 80kg
Rotator Cuff – 3 x 10
A1 Sprinter Sit ups – 3 x 8 x 20kg
A2 Ab Wheel Rollout – 3 x 15
A3 Prone Pull Through – 3 x 10
Mobility G

Upper Body (1840kg), Mobility (8 sets), Core (9 sets)

Nice to push myself to the point where I can’t complete all reps.

Another great week, calculating my squat 1RM I hit 130kg this week and only managed 124kg all of last year. I’ve put much more focus on squats in this winter block so I’m expecting some decent numbers come January.

I feel in a great place going into SPP, week 3 is where it gets really intense so there’s still a few weeks of higher volume weight training.

[Author]

Posts