Fraser Young

[Fraser Young]

SPP – Week 3

16 March

Jump-Jumps – 2 x 5
Drills E
Strides 60m
2 x 20m falling
Blocks – 2 x 20, 2 x 30, 2 x 40m
50, 60, 70m (8-9 mins)
Walking A 100 reps
Bench Press – 5 x 52.5kg, 5 x 65kg, 5 x 75kg
DB Rows – 3 x 8 x 42.5kg
Side Bridge 2 x 70 secs
Front Bridge 2 x 100 secs

The session was good overall, was in the right position out of blocks and my back feels stronger from deadlifting. Stopwatch broke so didn’t get any times which was annoying.

17 March

Front Squats – 5 x 90kg, 3 x 102.5kg, 6 x 115kg
A1 DB Reverse Lunges – 2 x 12 x 33.5kg
A2 KB Swings – 2 x 15 x 18.5kg
Adductor Band – 2 x 12
Ab Wheel – 2 x 8

No Issues, cut the third set of a few of these as last week I was too sore to do circuits.

18 March

Circuits 530 reps – Waterloo, Down Rodeo, Lava
Turkish Get Ups – 3 x 4 x 13.5kg
Running Arms – 2 x 80, 4 x 50

Get ups were quite hard.

19 March

Throws, 6
Drills E
Strides, 2 x 60m
2 x 45E25F
2 x FEF 80m (9 mins)
80, 90m (12 mins)
Back Squats – 5 x 120kg, 3 x 136kg, 2 x 152.5kg
Hip Thrusts – 6 x 120kg, 8 x 120kg
Ab Circuit, 6 mins

Throws with 4kg med ball, from the side of the 2nd line of shot putt to the wall for everything apart from BLF. Good runs, 80m was tense but 90m was smooth (9.41, 10.37mon). Back squat 152.5kg for 2 despite not feeling psyched up.

21 March

SL Box Jumps, 2 x 5 (Left 60,70, Right 60, 60)
Line Hops 2 x 20
OH Shot (15.30m PB)
Skips height, distance x 2
Drills E
Strides 2 x 80m
100, 120, 120, 150m (12, 14, 15 mins)
Deadlift – 5 x 91kg, 3 x 101kg, 11 x 113.5kg
Bird Dogs – 2 x 20
Jackknives – 3 x 25

Great session from start to finish. Convinced to do OH shot by Luke and ended up with a half metre PB, then got PB’s in 120 and 150 which felt strong. (11.50, 13.53, 17.20). Had a rest then smashed out some deadlift reps, didn’t push it like last time as it’s an easy week starting tomorrow.

[Fraser Young]

SPP – Week 2

8 March

Jump-Jumps, 2 x 5
Drills E
Strides 60m
3 x (2 x 30m Blocks, 30m 3 point)
50, 60, 70m (8-9 mins)
Walking A’s, 100 reps
Bench Press – 5 x 80kg, 3 x 91kg, 4 x 102.5kg
DB Rows – 3 x 8 x 42.5kg
Side Bridge – 2 x 60 secs
Front Bridge – 2 x 90 secs

Got my spring back today, was very comfortable at 115cm but didn’t want to risk going higher. Blocks with Luke were good, had to focus on my race which is something I think I lack this season. Falling runs felt natural, last acceleration was off which showed in the times (6.12, 7.22, 8.44). Walking A’s killed my hip flexors but I’m not running again until Friday so that’s fine.

9 March

Front Squats – 3 x 85kg, 3 x 95kg, 9 x 107.5kg PB
A1 DB Reverse Lunges – 3 x 12 x 33.5kg
A2 KB Swings – 3 x 15 x 18.5kg
Adductor Band Work – 3 x 12
Ab Wheel – 2 x 8

Guess my back got stronger from deadlifting because I could’ve gone on to maybe 11 reps in front squat, I actually counted and re-counted the weight once I’d racked it. Lunges & swings are hideous, love it.

11 March

MB Throws, 4
Drills E
Strides, 2 x 60m
2 x 45E25F
3 x FEF 80m (9 mins)
80, 90m (12 mins)
Back Squats – 3 x 112.5kg, 3 x 127.5kg, 5 x 143.5kg
Hip Thrusts – 6 x 115kg, 6 x 120kg
Ab Circuit – 6 mins

Throws were average, feel heavy but that’s sometimes a good thing I’ve found. Good acceleration in the FEF’s, ran the final runs on mondo (9.31, 10.50). Not remotely phased by having 140kg+ on my back now, I just got on with it. Got a busy weekend so shifting everything forward (again), so now my Saturday track session will be Monday morning.

14 March

Jump-Jumps, 5
Line Hops 2 x 20
Skips Height, Distance x 2
Drills E
Strides 2 x 80m
2 x 120m (15 mins)
150m
SL Box Jump 3 x 10 x 15cm
Deadlift – 3 x 83.5kg, 3 x 96kg, 15 x 108.5kg
Bird Dogs – 2 x 20
Jackknives – 4 x 20

Solid headwind on the finishing straight so times weren’t reflective of the effort put in (14.44, 14.34, 17.62) but with Martin to chase I was pleased with all of my runs. Did touch and go on deadlift and might have been getting a little bounce but still worked my back and ended up getting spasms after finishing. Will buy a foam roller soon otherwise I’m going to seize up.

[Fraser Young]

GPP/SPP – Week 1

21 March

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
Grass Tempo – 2 x 6 x 100m in 17.6, 17.6 secs
Tank – 15 reps (9:20)
Nekka – 2 x 15 reps (1:45, 1:40)
DB Rows – 3 x 8 x 40kg
DB Incline Press – 9,9,5 x 27.5kg
EZ Skull Crushers – 9,9,6 x 27.5kg
BB OHP – 8,8,6 x 32.5kg
Plate Raises – 3 x 10 x 11kg
Abs – 5 mins

I thought I’d try to spare my calves more in the outdoor season and run on grass when I can. It won’t be too often that I only have 100’s to run so I made the most of it today. I was clearly too ambitious for the upper body weights and didn’t factor in fatigue by the third set. The first failure had a cascading effect of making me more tired for each of the following exercises.

This is the most excited I’ve been about an outdoor season in a while. I’ve spent a long time going over the programming and I believe scaling down the volume to suit my 39 year old legs will lead to improved times.

22 March

Warm Up 1
CMJ – 3 x 5
2 x 3 x (20m sled (7.5kg), 20m 3 pt) in 3.0-3.2 secs Freelap
RLESS – 3 x 8 x 55kg
Plate Hyperextension Rows – 3 x 8 x 25kg
RDL – 3 x 8 x 70kg
SL Bridge – 3 x 10 x 20kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 4 mins

Dry track, 14 degrees, +4 m/s wind. All the 3 point starts were 1.20 seconds from 10-20m and the first 10 metres varied enormously. I felt excellent and opened with two 3.00 second 20m runs. With the sled I was going from 10-20m in 1.35 secs so around 10% slower, which feels spot on.

I had a good chat with another Masters sprinter at the track and have revised my summer program to ditch the third speed session in favour of some 80-90% runs. Weights went up nicely, I still have more room in RDL and a bit of space to move up RLESS.

23 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
MB Throws – 3 x 7
Tempo – 111,212,212,111 in 17.4, 36.4 secs
Tank – 2 x 15 reps (8:55, 8:43)
Nekka – 2 x 15 reps (1:43, 1:39)

PM Session

DB Rows – 3 x 8 x 40kg
DB Incline Press – 9,9,7 x 27.5kg
EZ Skull Crushers – 8,7,3 x 32.5kg
BB OHP – 8,8,7 x 32.5kg
Plate Raises – 3 x 10 x 11kg
Abs – 5 mins

I felt quite fit during the tempo but didn’t force a faster pace. Made a mess of the skull crushers and put on 5kg too much, which I noticed during the second set but chose to follow through.

24 March

Warm Up 1
CMJ – 3 x 5
3 x (20m sled (7.5kg), 20m 3 pt)
Tempo – 3 x 4 x 100m in 16.0, 16.1, 15.7
RLESS – 3 x 8 x 55kg
Plate Hyperextension Rows – 3 x 8 x 25kg
RDL – 3 x 8 x 75kg
SL Bridge – 3 x 8 x 22.5kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 4 mins

The wind was so ridiculous it made no sense to set up the timing gates, but I felt sluggish and achey. The tempo is meant to be done at a faster pace than the regular 100m runs (which are 75% or ~16.9 secs) and I just went with what felt natural. The RDL was more of a challenge this week but there’s another 5% or more in me.

25 March

Rest

I had both lunch and dinner at a restaurant for the first time in years. It was Ramen then Pho which are both very salty dishes which may even help my electrolytes as I’m usually quite strict on salt intake.

26 March

AM Session

Warm Up 1
Trek – 2 x 20m
3 x 10m Push Up
Accels – 4 x 20m, 2 x 30m in 3.1-3.2 secs, 4.40 secs
3 x Easy-Fast-Easy 60m in 3.30-35 / 2.30 / 2.32-34 secs
RLESS – 2 x 9 x 55kg
Plate Hyperextension Rows – 2 x 9 x 25kg
RDL – 2 x 8 x 80kg
SL Bridge – 2 x 9 x 22.5kg
Swiss Ball Kicks – 2 x 20 secs

PM Session

DB Rows – 2 x 8 x 40kg
DB Incline Press – 2 x 9 x 27.5kg
EZ Skull Crushers – 2 x 8 x 30kg
BB OHP – 2 x 6 x 35kg
Plate Raises – 2 x 10 x 11kg
Abs – 5 mins

Dry track, 10 degrees, +6 m/s wind. I felt average today, the wind was helping so much it was hard to tell how I was doing. Weights were all fine, the break-in training has fulfilled its purpose as I feel ready to go for next week.

27 March

Rest

[Fraser Young]

Break-In Training – Week 1

14 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 5
Bike Tempo – 3 x 6 x 45 on 15 off (180W)
Tank (MB Circuit) – 2 x 15 (13:51 11:23)

PM Session

DB Rows – 3 x 8 x 40kg
DB Incline Press – 3 x 8 x 25kg
EZ Skull Crushers – 3 x 8 x 25kg
BB OHP – 8,6,5 x 30kg
Plate Raises – 3 x 10 x 10kg
Abs – 4 mins

Well I’m out of shape. It was really nice to get back to some exercise but the med ball circuit really humbled me. I didn’t have the energy to go straight into weights so I moved that to the afternoon. I had written down sets of 10 for all the exercises and quickly realised with 60 seconds rest I needed to revise it down to 8 reps. Even then I struggled on nearly all of them, particularly the overhead press as my shoulders were toast at that point. I did spend ~2 hours clearing an area of woodland after lunch so it was a very active day.

15 March

Warm Up 1
CMJ – 3 x 5
Bike Accels – 5, 3 x 10 secs (1 min / 4 mins) lvl 15 580-640W
RLESS – 3 x 8 x 50kg
Plate Hyperextension Rows – 3 x 10 x 20kg
RDL – 3 x 8 x 50kg
SL Bridge – 3 x 8 x 20kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 3 mins

Another case where I had to revise down all my gym exercises. The bike accelerations absolutely ruined me and I had to call it a day 2 reps short as my power was falling off a cliff. I took 10-12 mins rest while feeling a bit sick then tried to drag myself through the lower body exercises. They’re a nice selection of exercises but with 60 seconds rest I need to pace myself a bit more.

16 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
Hurdle Mobility (step overs, over/unders) – 2 sets
MB Throws – 3 x 5
Bike Tempo – 3 x 5 x 45 on 15 off (180W)
Tank (MB Circuit) – 2 x 15 (9:36 9:14)

Early morning session, just about squeezed it all in before work. Pleased to cut 2 minutes off the time for the med ball circuit, some of that is in improved organisation and some is fitness.

PM Session

DB Rows – 3 x 8 x 40kg
DB Incline Press – 3 x 8 x 25kg (increase)
EZ Skull Crushers – 3 x 8 x 25kg (increase)
BB OHP – 3 x 8 x 30kg
Plate Raises – 3 x 10 x 10kg (increase)
Abs – 4 mins

Despite battling some pretty serious DOMS I was already more coordinated and strong during these movements. I felt relatively fresh going into the overhead press and managed to hit all the reps. I can barely put my shoes on so tomorrow’s going to be interesting.

17 March

Warm Up 1
Bike Accels – 2 x 5 x 10 secs (1 min / 4 mins) lvl 15, 580W / 590W
RLESS – 3 x 8 x 50kg
Plate Hyperextension Rows – 3 x 10 x 20kg
RDL – 3 x 8 x 60kg
SL Bridge – 3 x 8 x 20kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 3 mins

Much better session despite the DOMS. I was limited in my power output but if anything the first set warmed me up a little for the second. The RLESS was tough and the bridges were a challenge but the RDL was smooth and can go up in weight again.

Expect there to be a much bigger improvement for Thursday as I have a recovery day tomorrow.

18 March

Rest

19 March

Warm Up 1
Bike Accels – 2 x 6 x 10 secs – 590W
RLESS – 2 x 9 x 50kg
Plate Hyperextension Rows – 2 x 8 x 25kg
RDL – 2 x 9 x 65kg
SL Bridge – 2 x 9 x 20kg
Swiss Ball Kicks – 2 x 20 secs
Nekka – 3 x 15 reps (1:48, 1:32, 1:29)
DB Rows – 2 x 8 x 40kg
DB Incline Press – 2 x 8 x 27.5kg
EZ Skull Crushers – 2 x 8 x 27.5kg
BB OHP – 2 x 8 x 32.5kg
Plate Raises – 2 x 10 x 11kg
Abs – 3 mins

Good session, a little over 90 minutes. I think every single exercise can go up in weight, it was just about completing the week without excessive strain and getting the DOMS out the way. I thought plate raises were the hardest and RDL was the easiest. I missed an exercise from the Nekka MB circuit, I thought it was over too quickly!

20 March

Rest

[Fraser Young]

Comp – Week 7

21 February

Jump-Jumps, 2 x 5
Drills E
Strides, 60m
20, 30m falling
Blocks 20, 2 x 30m
50, 60, 70, 80m falling (8-10 mins)
Bench Press – 5 x 70kg, 5 x 80kg, 8 x 91kg
DB Rows – 3 x 8 x 42.5kg
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs

Still hit and miss on jumps, can’t figure out when I have my good days they seem to be random. Pleased with my technique out of blocks, felt natural to 30m. Falling runs were all maybe a few hundredths off (6.22, 7.31, 8.40, 9.43) but with less recovery they were consistent.

22 February

Front Squats – 5 x 80kg, 5 x 90kg, 3 x 105kg
Stiff Legged Deadlift – 2 x 5 x 126kg
Bird Dogs – 2 x 20
Ab Wheel, 2 x 7

Felt great today, everything was at 95% but I could tell I was in P.B. shape.

23 February

Drills A
Circuits 680 reps – Waterloo, Down Rodeo, Pillar
Front Raises – 3 x 8 x 9kg
KB Swings – 15 x 6kg, 15 x 8.5kg, 15 x 11kg, 15 x 13.5kg

Untroubled by circuits, kettlebell swings gave me DOMS the next day but in future those will be for Saturdays.

24 February

Throws, 4
Drills E
Strides, 2 x 60m
Blocks 20, 30, 40m 98%
2 x 60m (12 mins) 98%
Abs, 5 mins

Very chilled session, completed both runs in 7.50 with total relaxation.

26 February

Race 2 – 7.57

Gauged everything on the guy next to me who I thought ran 7.89 in the first heat but turned out to be an 8.2 runner. In terms of technique it was good but maybe a little too relaxed since I thought I had an immense start. Shouldn’t have done drills yesterday and the new diet had me feeling really bloated and heavy on the line.

KB Swings – 15 x 13.5kg, 2 x 15 x 16kg, 15 x 18.5kg
SL Eccentric Ham Curls – 6 x 27.5kg, 6 x 30kg
DB Reverse Lunges – 12 x 21kg, 12 x 31kg, 12 x 33.5kg
Dips – 4 x 20
Jack Knives – 5 x 20
Eccentric SL Calf Lowers – 4 x 20 x 18kg

Went home and did leg weights until I couldn’t stand up.

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