Fraser Young

[Fraser Young]

Pre-Comp – Week 2

3 January

DB Rows – 3 x 10 x 30kg
Plate Toss – 3 x 12 x 10kg
A1 Alternate DB Bench – 2 x 20 x 31kg
A2 Explosive Pushups – 2 x 7
Front Bridge 90 secs
Side Bridge 60 secs

4 January

Repeat Box Jumps – 3 x 7 x 100cm
Drills E
Starts
Strides, 60m
Accels – 20, 30m
Blocks – 3 x 20, 2 x 30m
4 x 40E20F (7 mins)
Power Cleans – 3 x 1 x 78.5kg, 3 x 1 x 83.5kg
Good Mornings – 2 x 9 x 60kg
Ab Circuit, 4 mins

Quads were aching before I started, have quite tired legs from the previous week. Jumps were harder than they have been, blocks were okay and the flying runs were quite good. Didn’t have the enthusiasm for weights just wanted to get it done.

5 January

Drills A
Tempo – 4 x 300m (2 mins) in 51 secs
Pillar
Running Arms – 2 x 80, 4 x 50
A1 Bench Press – 5 x 42.5kg, 5 x 52.5kg, 5 x 62.5kg
A2 Explosive Pushups – 3 x 7
Dips – 3 x 15

Chucking it down with rain/hail, headwind for 200m of the way, did not enjoy that tempo. My legs were seizing up after the first rep but I hit the times. Circuit and weights were fine, still feeling my quads so need yet another day before I’m fresh.

6 January

Throws, 4
Drills E
Strides, 2 x 70m
2 x 3 x 70m (5 mins/8 mins)
Back Squats – 5 x 60kg, 5 x 75kg, 5 x 90kg
Stiff Legged Deadlift – 2 x 8 x 88.5kg
Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secs

Felt a little better today, could tell from slowing down that I had a little more bounce and energy. 70m is a long way and I was able to try two or three different positions at top speed and found the right one by the line. Weights were chilled.

8 January

Seated Jumps – 2 x 5 x 100cm
Rebound Jumps – 3 x 5 x 40cm->100cm
Double Leg Standing Jump – 6 for 14.50m, 6 for 15.25m, 6 for 15.55m
SL Box Jumps – 3 x 10 x 15cm
Muscle Ups – 6 in total
Dips – 3 x 15
Front Squats – 5 x 42.5kg, 5 x 55kg, 5 x 65kg
Sliding HS Curl – 3 x 8 x 10kg
Hip Thrusts – 2 x 8 x 60kg
Ab Crunches – 4 x 50
Side Bridge, 60 secs

I know it’s an easy week so I shouldn’t be ADDING stuff, but I have a few new exercises. The double leg jumps are so I get better at projecting my power forward rather than up, the mini box jumps are plyometric and should help with ankle stiffness and the muscle ups are an explosive equivalent to regular pullups.

I really enjoyed the new plyometrics, if you divide my standing jump distance by six you get an average of 2.59m, I know 3m standing long jump is quite big time so maybe ~2.80m would be a good target. I butchered myself head to toe with a massage stick yesterday and I’m feeling super-fresh today.

9 January

Drills ACK, Bounds
Tempo, 3 x 150m, 2 x 150m (2 mins/5 mins)

Ran them in around 21 seconds, had to use the back straight as there was ice on the 200m bend. Stopped a rep early as track was booked by relay squad. Didn’t feel amazing today but there was a headwind and the distance was inaccurate.

[Fraser Young]

Pre-Comp – Week 1

27 December

Drills ACK, Bound, Reach with Hip
Tempo 3 x 4 x 100m (30 secs/2.5 mins)
Weights

Quite tiring in tempo, was really aware of my hamstrings but after a bit more warming them up they were ok for the last set.

28 December

Repeat Box Jumps 3 x 8 x 100cm
Drills E
Starts
Strides, 60m
20, 30m 3 point
Blocks 2 x 20, 2 x 30, 2 x 40m
4 x 40E20F (7 mins)
60m
Power Cleans – 2 x 1 x 86kg, 1 x 88.5kg, 1 x 91kg, 1 x 94.5kg P.B., 1 x 95.5kg P.B.
Good Mornings – 2 x 9 x 67.5kg
Ab Circuit – 5 mins 30

Pleased with both 40’s from blocks, came up nicely and held a slight forward lean. The flying runs were also good, kept position and could work on the hot coals cue for the last few. Power clean PB despite having last week at home, can’t ask for more than that.

29 December

Hurdle Mobility
Tempo 4,4,3,4
GS 2
Gas
Running Arms -3 x 90
A1 Bench Press – 5 x 77.5kg, 3 x 87.5kg, 6 x 97.5kg
A2 Explosive Pushups – 3 x 8
Dips – 3 x 20

Quite unfit when it came to tempo runs, make it through in all the times though. Circuits were fine and a solid weights session.

30 December

MB Throws, 5
Drills E
Starts
Strides, 2 x 70m
2 x 4 x 65m (4 mins/7 mins)
Back Squats – 5 x 112.5kg, 3 x 127.5kg, 3 x 142.5kg
A1 Stiff Legged Deadlift – 2 x 7 x 121kg
A2 Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secs

65m is a lot harder than 60m, first 10m was as good as it has been before and upright running felt a lot more precise and fluid. Didn’t push it in squats due to last weeks failure so I’m not feeling too tired right now.

1 January 2011

Seated Jumps – 3 x 5
Rebound Jumps – 3 x 5
Front Squat – 5 x 81kg, 3 x 92kg, 9 x 102.5kg
Hip Thrusts – 3 x 10 x 80kg
Sliding HS Curl – 3 x 10 x 15kg
Ab Crunches – 5 x 60
Side Bridge, 80 secs

Don’t know what’s happened to my front squat but I seem to have jumped in strength and i’m finding it weird to rep 102kg easily. Hip thrusts and HS curl were both quite intense.

2 January

Drills ACK, Bound
Tempo 3 x 3 x 150m (2 mins/6 mins)

Pleased with that session, it took me a few runs to get going but by the end I was running low 20’s. Averaged 20.4 for all runs, with two sub 20’s in the last set. My breathing was only really worked after the last rep, so that was good to know I’m in shape.

[Fraser Young]

SPP – Week 8

21 December

Bike Workout, 4 x 20 secs, 4 x 25 secs, 4 x 20 secs (2 mins between reps)

Quads didn’t fatigue like they normally do, think the difficulty was just right.

22 December

Bike Workout – 3 x 5, 45 on 15 off (4 mins)
GS 2
GS 1
Pillar

Glad to get a full workout in, wouldn’t have done much more up at Loughborough except drills.

23 December

Throws, 5
Drills E
Starts
Strides, 2 x 60m
30m 3 point
2 x 4 x 60m (4 mins/7 mins)
Running Arms – 3 x 80
A1 Bench Press – 3 x 72.5kg, 3 x 82.5kg, 7 x 92.5kg
A2 Explosive Pushups – 3 x 8
Dips – 3 x 20
Back Squats – 3 x 105kg, 3 x 120kg, 6 x 135kg
Stiff Legged Deadlift – 2 x 8 x 118.5kg
Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secs

Little bit sluggish in the drills, bit uncoordinated. The runs were good again, acceleration is excellent but only remembered the high hips cue for the last two runs. Weights were tiring, 5/3/1 was a rep or two short for bench and squats, but everything else seemed fine.

25 December

Seated Jumps – 3 x 5
Rebound Jumps – 3 x 5
Front Squat – 3 x 76kg, 3 x 86kg, 12 x 97kg
Sliding HS Curl – 2 x 10 x 10kg, 1 x 10 x 15kg
Hip Thrusts – 2 x 10 x 75kg, 1 x 10 x 80kg
Ab Crunches – 4 x 45
Side Bridge, 75 secs

Nice quick session, excellent front squat and pleased with the progression of all my lifts.

[Fraser Young]

SPP – Week 7

13 December

Drills ACK, Bounds
Tempo 3 x 3 x 150m (2 mins/6 mins) avg 20.8
3 x pullups (16, 16, 12), dips (20,20,20)

Wasn’t too sure what pace 150m should be done in. Although 21 felt fast it wasn’t as tiring as normal sessions are, possibly due to the rest period of 6 minutes which may be cut down next week. Fastest rep was a 19.55, got a bit carried away there. Pullups and dips were fine, should focus more on then for arm conditioning than bench press etc.

14 December

DB Rows – 3 x 10 x 37.5kg
Plate Toss – 3 x 12 x 15kg
A1 Alternate DB Bench – 18 x 36kg, 14 x 36kg
A2 Explosive Pushups – 2 x 8
Ab Crunches – 4 x 30

15 December

Repeat Box Jumps 8 x 95cm, 2 x 8 x 100cm
Drills E
Starts
Strides, 60m
Accels – 20, 30m
Blocks – 2x20m, 2x30m, 2x40m
3 x 40E20F (6 mins)
60m
Power Cleans – 3 x 1 x 86kg, 1 x 91kg, 1 x 93.5kg P.B., 1 x 91kg
Good Mornings – 2 x 8 x 67.5kg
Ab circuit – 5 mins

Pleased with the box jumps, was cutting it fine on the last two reps. Keep forgetting to do strides!!! Blocks were pretty good, didn’t have a single focus that worked well so I looked at maintaining forward lean, big arms, hips up and taking my time in the first 10m with strides. For the flying runs I worked on bringing my knees up, with the best cue being to do a sort of high knees drill going into it rather than trying it at 30m. Weights were good, quite a long session but all solid stuff.

16 December

Ankling, Drills A, Bound, alt. leg drills
Cross-Trainer 3 x 5 (45 on 15 off) lvl 11, 125W
GS1, 2
Nekka
Running Arms – 3 x 70
A1 Bench Press – 5 x 67.5kg, 5 x 77.5kg, 9 x 87.5kg
A2 Explosive Pushups – 3 x 8
Dips – 3 x 20

Added some asymmetrical drills to work on co-ordination. Cross trainer was great, can reduce the recovery over the next few weeks. Circuits tired my arms out for weights but I still managed good numbers in bench.

17 December

MB Throws – 5
Drills E
Starts
Strides – 2 x 60m
2 x 4 x 60m (4 mins/7 mins) (2 reps on Mondo)
Back Squat – 5 x 97.5kg, 5 x 112.5kg, 10 x 127.5kg
A1 Stiff Legged Deadlift – 2 x 7 x 118.5kg
A2 Bird Dogs – 2 x 20
Reverse Crunch Hold – 3 x 30 secs
Side Bridge – 70 secs

Throws were good, did 5 explosive ones in succession then had a little break, seemed to get my CNS fired up. Drills are ok, will add a new one in future. The first few 60’s were okay, worked on forward lean, high hips to accommodate a higher knee action and arms free of tension. After a run on mondo I was able to take my time in the first 10m and really transition well to upright running. I was very pleased with the second set of runs. Weights were good, strength is still there after my easy week.

19 December

Seated Jumps – 5 x 100cm, 2 x 5 x 105cm
Rebound Jumps – 3 x 5 x 40cm->100cm
Pullups – 14,14,11
Dips – 20,20,20
Front Squat – 5 x 70kg, 5 x 81kg, 14 x 92kg
Hip Thrusts – 2 x 10 x 70kg, 1 x 10 x 75kg
Sliding HS Curl – 1 x 12 x 5kg, 2 x 10 x 10kg
Ab Circuit – 5 mins

Bit happier with my seated jumps but the rebound ones should really be higher. Got quite a few reps on front squat, 5/3/1 is promising.

[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

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