Fraser Young

[Fraser Young]

SPP – Week 6

5 December

Hurdle Mobility
Tempo 3 x 4 x 100m (30 secs/2.5 mins)
Pillar

Much faster pace than last week, was under 15 secs for the majority of the runs and had to ease down at the line to get the target time. Pillar was difficult but I think I can up the reps in future.

6 December

DB rows -3 x 10 x 37.5kg
Plate Toss – 3 x 12 x 15kg
A1 Alternate DB Bench – 20 x 36kg, 16 x 36kg
A2 Explosive Pushups – 2 x 8

7 December

Repeat Box Jumps 3 x 8 x 95cm
Drills E
Starts
Strides, 60m
Accels – 20, 30, 40m
Blocks – 20, 2 x 30, 40, 60m
3 x 40E20F (7 mins)
Power Cleans – 3 x 1 x 85.5kg, 2 x 1 x 88.5kg, 1 x 91kg
Good Mornings – 2 x 8 x 67.5kg
Ab Circuit – 5 mins

Box jumps were springy, forgot to stop at 8 so I think I did 10,9,7. The 3 points weren’t that strong and I was concerned, but the blocks are solid at all distances. Need to remember to keep my hips up in the drive phase. The 60m was good, sharpness was missing but in terms of getting in the right positions I was pleased. Flying runs were fine, top speed is obviously not all there yet but I am confident I can put together a good race. Great weights, power cleaned 91kg like it was nothing.

8 December

Drills A
Bike Workout 1 x 5 (45 on 15 off, 3 mins 30) LVL 7 or 8, 90 RPM 160W
Cross-Trainer 2 x 5 (45 on 15 off, 3 mins 30) LVL 11, 120W
GS 2
Nekka
Running Arms – 2 x 60
A1 Bench Press – 5 x 40kg, 5 x 50kg, 5 x 60kg
A2 Explosive Pushups – 3 x 7

Was definitely more out of breath on the cross trainer but with less ache in the legs, which is exactly what I’m after. Easy weights.

9 December

MB Throws, 5
Drills E
Starts
Strides, 2 x 60m
2 x 4 x 60m (4 mins/7 mins)
Back Squat – 5 x 58kg, 5 x 73kg, 5 x 88kg
Stiff Leggged Deadlift – 2 x 7 x 78.5kg
Bird Dogs – 2 x 15
Reverse Crunch Hold – 3 x 25 secs

Throws were less tiring than usual and my starts were comfortable. After the first few runs I started with a greater forward lean and that put me in a great position to come up around 40m. Weights were taken seriously even though the weight is so light.

11 December

Race Day

60m Heat 1 – 7.49. I’m quite pleased with that time as I’m not in race shape just yet. My first two steps were a little off and the guy next to me got out better, then the rest of the race I was happy with and I managed to beat him on the line.

60m Heat 2 – 7.55. Got out way too low, hips were down and that impacted my transition at 20m where I lost ground. Given how I felt crossing the line I think 55 is a fair time.

Front Squat – 5 x 42.5kg, 5 x 52.5kg, 5 x 65kg

[Fraser Young]

SPP – Week 5

28 November

Drills A
Tempo, 3 x 4 x 100m (30 secs/2.5 mins)

Quite tiring but no worse that the regular session, which I would’ve done had it not snowed on the track.

29 November

DB rows – 3 x 10 x 37.5kg
Plate Toss – 3 x 12 x 15kg
A1 Alternate DB Bench – 16 x 36kg, 14 x 36kg (had to readjust grip and that tired me out)
A2 Explosive Pushups – 2 x 8
Ab Circuit, ~350 reps of various stuff

30 November

Repeat Box Jumps 3 x 10 x 95cm
Drills E
Starts
3 x 30m 3 point
Blocks, 2×20, 2×30, 2x40m
3 x 30E30F
Power Cleans – 3 x 1 x 83kg, 3 x 1 x 85.5kg
Good Mornings – 8 x 65kg, 8 x 67.5kg
Ab Circuit – 5 mins 30

Forgot strides so blocks could’ve probably been better. As it was the 30m’s felt natural so I extended the last ones to 40m and was happy for about 37m of it. The easy fasts weren’t great as top speed didn’t feel right technique-wise. Weights were quick, enjoyed the power clean singles.

1 December

Drills A
Bike Workout 3 x 5 (45 on 15 off, 3 mins 30) LVL 7 or 8, 90 RPM 160W
GS 2
Nekka
DB Running Arms – 2 x 60 x 2.5kg
A1 Bench Press – 5 x 75kg, 3 x 85kg, 6 x 95kg
A2 Explosive Pushups – 3 x 8

No choice but to do tempo on the bike, was quite strenuous on my quads but didn’t get any worse after the first set. Weights were fine, good day.

2 December

MB Throws, 6
Drills E
Starts
Strides, 2 x 60m
3 x 3 x 60m (3.5 mins/5 mins)
Back Squats – 5 x 109kg, 3 x 123kg, 5 x 138kg
A1 Stiff Legged Deadlift – 2 x 7 x 118.5kg
A2 Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secs

Good to get back to throws, felt better. Runs were fast, perhaps a bit jolty sometimes transitioning beyond 30m but very pleased with my running arms during acceleration. Weights were good, could have squatted more but for the DOMS after the bike work yesterday.

4 December

Drills A
Pause Squat Jump – 5 x 90cm, 5 x 100cm, 5 x 105cm
Depth Jumps – 3 x 5 x 40cm -> 100cm
Pullups – 16, 16, 11
Dips – 3 x 20
Front Squat – 5 x 80kg, 3 x 90kg, 7 x 101kg
Sliding Hamstring Curl – 2 x 12, 12 + 2.5kg
Shoulder Elevated Hip Thrusts – 12 x 50kg, 12 x 65kg, 12 x 70kg

Great workout, really pleased with the impact my diet has had on my workouts.

[Fraser Young]

SPP – Week 4

21 November

Hurdle Mobility
Drills A
Tempo – 2 x 4 x 180m (2 mins/5 mins)

Wet track and quite a strong headwind on the home straight. First set in 26.5, second in 26.3 and a fastest last rep of 25.2. My diet has changed and I was lacking the energy to really push on in the straight, wasn’t as tired by the end as I should have been.

22 November

DB Rows -3 x 10 x 37.5kg
Plate Toss – 3 x 12 x 15kg
A1 Alternate DB Bench – 2 x 16 x 36kg
A2 Explosive Pushups – 2 x 8

23 November

Repeat Box Jumps 3 x 10 x 95cm
Drills E
Starts
2 x 20m, 2 x 30m 3 point
Strides, 60m
Blocks, 3 x 20m, 3 x 30m
3 x 60m increasing speed every 20m
A1 Split Squats – 8 x 87.5kg, 8 x 92.5kg
A2 Hang Power Cleans – 4 x 84kg, 4 x 86.5kg
Reverse Crunch Holds – 3 x 30 secs
Side Bends – 2 x 15 x 26kg

Didn’t feel in great shape doing the 3 points, but once I’d done 60m strides I was on form. Excellent block starts, had very little I could’ve done better in all six. EFM is a bit hard to do so got faster every 20m section and that was easier to cope with. Good weights to top it off.

24 November

Drills A
Tempo 121 312 121
GS 2, Pillar
DB Running Arms – 2 x 60 x 2.5kg
A1 Bench Press – 3 x 70kg, 3 x 80kg, 8 x 90kg
A2 Explosive Pushups – 3 x 8

Woke up with a nerve pain in left bicep/shoulder that didn’t go away with stretching. Completed the session fine.

25 November

OH Shot (14.85m PB)
Jumps, 4
Starts
Strides, 2 x 60m
3 x 3 x 60m (3.5 mins/ 5 mins)
Back Squat – 3 x 101kg, 3 x 116kg, 9 x 131kg
A1 Stiff Legged Deadlift – 2 x 8 x 115.5kg
A2 Bird Dogs – 2 x 20
Hip Flexor Holds – 4 x 15 secs
Reverse Crunch Hold – 3 x 30 secs
Standing Ab Wheel Rollout – 2 x 8

Didn’t have much power in jumps, will reduce the weights I do on Tuesdays to ensure I have at least something in the tank. The pace was upped as there were only nine 60’s, was the most out of breath I’ve been but could’ve done another 2-3 like that. Weights were strong.

27 November

Pause Squat Jump – 3 x 5
Depth Jumps
1 x 5 x 40cm -> 95cm
2 x 5 x 40cm -> 100cm
Pullups – 3 x 12
Dips – 3 x 20
Front Squat – 6 x 97.5kg, 6 x 102.5kg, 5 x 97.5kg (was slipping off my left shoulder so racked it)
Hip Thrusts – 18 x double leg + 35kg, 19 x double leg + 35kg
Shrimp Squats – 3 x 12
Side Bridge – 2 x 60 secs
Front Bridge – 2 x 90 secs

Happier with plyometrics now that shock jumps are taken out. I think they change your muscle to become better at absorbing at the expense of elasticity to rebound back. Felt pull ups in my biceps the next day. Weights were tough, front squat nearly slipped off my shoulder and the new exercise was very easy.

[Fraser Young]

SPP – Week 3

14 November

Drills A
Tempo 2 x 4 x 190m (2 mins/ 4 mins)

First set in 27.4, second set in 27.6. Fastest rep was 26.8. Wasn’t as tired as last week, felt strong coming off the bend and maintaining a forward lean and a tall posture.

15 November

DB Rows – 3 x 10 x 35kg
Plate Toss – 3 x 12 x 15kg
A1 Alternate DB Bench – 18 x 36kg, 16 x 36kg
A2 Explosive Pushups – 2 x 8
Barbell Curls – 2 x 10 x 40kg
Ab Circuit – 10 mins

16 November

Repeat Box Jumps – 2 x 10 x 90cm, 1 x 10 x 95cm
Drills E
Starts
Strides 60m
3 x 20m 3 point
Blocks, 3 x 20m
3 x (20m sled, 2 x 30m 3 point)
A1 Bulgarian Split Squats – 8 x 85kg, 8 x 90kg
A2 Hang Power Cleans – 2 x 4 x 83kg
Good Mornings – 10 x 60kg, 10 x 62.5kg
Reverse Crunch Hold – 4 x 30 secs
Side Bends – 2 x 15 x 26kg

Great session from start to finish, easy week has done its job. The first 20m runs were a little uneven as my hips felt a bit weird, but after that it was really strong and the positions were more natural. After red bull and a banana I destroyed the weights, got 3 personal bests and really enjoyed it.

17 November

Drills A
Tempo 121 312 121
Gas, GS2
DB Running Arms – 2 x 60 x 2.5kg
A1 Bench Press – 5 x 65kg, 5 x 75kg, 11 x 85kg
A2 Explosive Pushups – 3 x 8

No problems, good fitness in circuits.

18 November

OH Shot (14.70m)
Supermans
Drills E
Starts
Strides, 2 x 60m
3 x 4 x 60m (3.5 mins/5 mins)
Back Squat – 5 x 95kg, 5 x 109kg, 12 x 122.5kg
A1 Stiff Legged Deadlift – 2 x 8 x 113kg
A2 Bird Dogs – 2 x 20
Hip Flexor Holds – 4 x 15 secs
Reverse Crunch Hold – 4 x 30 secs

Sitting back more in shot throws makes it go further and puts me in a better position to explode from. The 60s were harder today, really hit a few of the accelerations and felt stronger and more controlled in upright running. Loved weights, 5/3/1 program for squats started today.

20 November

Pause Squat Jump -3 x 4
Depth Jumps
1 x 5 x 40cm -> 90cm
2 x 5 x 40cm -> 95cm
Shock Jumps – 4 x 95cm, 4 x 100cm
Front Squat – 6 x 95kg, 6 x 97.5kg, 6 x 100kg
Hip Thrusts – 20 x double leg + 25kg, 17 x double leg + 30kg, 20 x SL midfoot + 5kg, 20 x SL heel + 5kg
Ab circuit – 5 mins

Good session. The jumps are still improving. Weights were good, 100kg front squat around the same time I managed it last year. Hip thrusts were a bit awkward so for single leg I might do the bands.

[Fraser Young]

SPP – Week 2

7 November

Drills A
Tempo 2 x 4 x 200m (2 mins/5 mins)
Rotator Cuff

Probably the hardest I’ve pushed myself this year. Set off okay and thought about low 29’s throughout. Third rep was a 28.5 and for a few reps after that I was really working hard and only getting 30. Last rep was 28.6 for an average of 29.2 in the first set and 29.6 in the second.

8 November

DB Running Arms – 2 x 60 x 2.5kg
Plate Toss – 2 x 12 x 15kg
A1 DB Bench – 2 x 14 x 36kg
A2 Explosive Pushups – 2 x 8
BB Curls – 2 x 9 x 40kg

9 November

Repeat Box Jumps – 3 x 10 x 90cm
Drills E
Starts
Strides 60m
3 x 20m 3 point
3 x 25m 3 point
Blocks – 3 x 15m, 3 x 20m
A1 Bulgarian Split Squats – 2 x 8 x 85kg
A2 Hang Power Cleans – 1 x 4 x 78.5kg
Good Mornings – 10 x 57.5kg, 10 x 60kg
Reverse Crunch Hold – 3 x 30 secs
Side Bends – 2 x 15 x 26kg

Pretty good session, got the camera out so was able to see technical problems. Weights in the evening, need warm up sets for split squat but felt powerful.

10 November

Drills A
Tempo 121131121
Bataan, Gas
DB Running Arms – 2 x 60 x 2.5kg
A1 Bench Press – 8 x 87.5kg, 5 x 92.5kg
A2 Explosive Pushups – 2 x 8

Glute DOMS from split squat. There was a game on the grass so had to change the workout, still totalled 1400m though. Circuits were fine, weights were quick.

11 November

OH Shot (14.25m)
Supermans
Drills E
Strides – 2 x 60m
2 x 6 x 60m (3.5 mins/6 mins)
A1 Stiff Legged Deadlift – 2 x 6 x 111kg
A2 Bird Dogs – 2 x 20
Hip Flexor Holds – 3 x 15 secs
Reverse Crunch Hold – 3 x 30 secs

Great session today, was tired but held form in all runs. Weights were really quick.

13 November

Pause Squat Jump – 2 x 4

Depth Jumps (step off 45cm box and rebound off the floor onto a higher box)
1 x 4 x 45cm -> 75cm
1 x 4 x 45cm -> 90cm

Shock Jumps (2 legs) – 4 x 90cm, 4 x 95cm, 4 x 100cm (woo)

Dips – 2 x 20

Front Squats – 3 x 6 x 92.5kg

Hip Thrusts – 25 x double leg + 15kg, 16 x double leg + 25kg (damn my glutes felt that), 20 x SL midfoot + 5kg, 20 x SL heel + 5kg
Ab Wheel from standing – 10 reps
Side Bridge – 1 min
Front Bridge – 2 mins

On the rebound jump I think it was too much of an impact as I hurt my right knee. Avoided single leg shock jumps and had to rest it after weights.

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