Fraser Young

[Fraser Young]

SPP – Week 8

13 December

Abs – 3 mins
Warm Up 2
Drills D – 2 x 20m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo 111,212,212,111 in 17.0 secs, 35.3 secs
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – 2 sets

Early morning session, finished by 8am as I have a day trip today. It’s really nice to exercise so early, it’s refreshing and really wakes me up.

14 December

AM

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 6
Accels – 2 x 10m, 2 x 20m, 3 x 30m in 2.00, 3.30, 4.50 secs Freelap
4 x 30E20F in ~2.30 secs
1 x 60m (42.5m IL) in 8.05 secs (4.50/5.70 secs for 30/40m)
Swiss Ball Kicks – 2 x 25 secs

Damp track, 8 degrees, -4 m/s wind. Another early session, probably takes something from peak power/strength but I feel good as I’m doing it. Problematic wind again, times were okay and pleased with execution for the flying runs and the 60m.

PM

A1 Front Squats – 12 x 60kg, 8 x 65kg, 6 x 70kg
A2 Snatch Pull Jumps – 2 x 5 x 40kg
B1 Narrow Grip Bench Press – 8 x 60kg, 6 x 65kg, 4 x 70kg
B2 Split Jerk – 3 x 5 x 45kg
C1 Standing Plate Twist – 2 x 18 x 15kg
C2 DB Hyperextension rows – 2 x 12 x 8.5kg
Abs – 3 mins

A very relaxed session, it’s so nice to take the intensity down in the heavy lifts.

15 December

Warm Up 2
Drills D – 2 x 20m with 20m runout
Tempo – 111,212,212,111
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 3 mins

Good session, I love a deload week.

16 December

Warm Up 1
MB Throws (Hop OHB, Hop BLF, Hop Chest, 2 Hop Chest) – 4 x 3
Block starts – 2 x 10m, 2 x 20m, 2 x 30m in 1.97, 3.22, 4.42 secs Freelap
Falling starts – 30m
Rolling starts – 2 x 20m
2 x 2 x 60m (35m IL) in 4.40/5.57 secs to 30/40m, ~7.95 secs to 60m Freelap
Swiss Ball Kicks – 2 x 25 secs
A1 Hex Bar DL – 12 x 90kg, 8 x 100kg, 6 x 105kg
A2 Squat Jumps – 2 x 5
B1 Weighted Dips – 3 x 6
B2 Bench Press (fast) – 3 x 5 x 50kg
C1 Clean Pulls – 3 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 2 x 12 x 8.5kg
Abs – 3 mins

Dry track, 10 degrees, -2 m/s wind. Good conditions, and I felt pretty good but not incredible. The sprints felt effortless and fluid, and I know that usually means fast. I can still feel soreness in my legs when I do hex DL at a lighter weight so I’m really confident about dropping another tenth or more from my track times once I rest up.

Looking forward to switching things up now that SPP is nearly over.

17 December

Rest

18 December

Warm Up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 2 x 20m
Falling runs – 10m
Falling runs – 10m, 2 x 20m, 2 x 30m SKIPPED
Hard Tempo – 3 x 200m in 30.0, 30.4, 30.2 secs (should have been 2 x 3 x 200m in 28.0 secs)

Wet track, 10 degrees, -6 m/s wind. So much rain, I wore long lycra and it was soaked through within 10 minutes. It ended up impeding my ability to sprint and I thought I would switch to the 200’s but it was also cold enough that I was worried about a muscle pull. If it was any other session but the final one of a deload week I would have been annoyed, but it’s a good chance to rest my body and not a big deal.

Possibly going to do some zone 2 cardio tomorrow.

19 December

Rest

My phone was waterlogged from yesterday’s session and I spent ages sorting it out. The main reason I didn’t do zone 2 is that without my Polar HR strap or Netflix it would have been too tedious.

[Fraser Young]

SPP – Week 7

6 December

Warm Up 2
Drills D – 2 x 20m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo 111,2131,2131,111 in 16.5 secs, 36.0 secs, 55.9 secs
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 5 mins

Good session, I’m feeling very springy even in tempo runs. It was mild today which was a refreshing change.

7 December

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 8
Accels – 2 x 10m, 2 x 20m, 4 x 30m
3 x 30E20F
1 x 60m (40m IL)
A1 Hex Bar DL – 12 x 120kg, 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 7 x 15kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 3 x 10 x 8.5kg
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Wet track, 11 degrees, -4 m/s wind. I was expecting it to rain too much to be worth timing but I ended up leaving my phone at home so when the rain cleared I was stuck not being able to time any runs. That took away a lot of my motivation and I did the bare minimum reps for flying 20’s and the 60m. Weights were routine, the Hex DL is very heavy already and the others are about moving with speed so there’s no weight progression to make.

8 December

Warm Up 2 – SKIPPED
Drills D – SKIPPED
Bike Tempo – 111,2131,2131,111 (180/170/160W)
GS Circuits – SKIPPED
Pull ups, Rope Climb, Handstands – SKIPPED
Abs – 5 mins

Foul mood today, atrocious sleep and lots of difficulties at work. Pouring with rain so I granted myself a bike session and skipped circuits, drills and gymnastics.

9 December

AM

Warm Up 1
MB Throws (Hop OHB, Hop BLF, Hop Chest, 2 Hop Chest) – 4 x 4
Block starts – 2 x 10m, 2 x 20m, 2 x 30m in 2.00, 3.24, 4.42 secs Freelap
Falling starts – 2 x 30m
Rolling starts – 2 x 20m
2 x 3 x 60m (37.5m IL) in 4.50/5.70 secs to 30/40m, ~8.15 secs to 60m Freelap
Swiss Ball Kicks – 2 x 25 secs

PM

A1 Front Squat – 12 x 75kg, 8 x 85kg, 6 x 90kg, 4 x 95kg
A2 Snatch Pull Jumps – 3 x 5 x 40kg
B1 Narrow Bench – 8 x 75kg, 6 x 80kg, 2 x 4 x 85kg
B2 Split Jerk – 3 x 5 x 45kg
C1 Standing Plate Twist – 3 x 18 x 15kg
C2 DB Hyperextension rows – 3 x 12 x 8.5kg per hand
Abs – 4.5 mins

Damp track, 11 degrees, -4 m/s wind. I need to accommodate work more which meant splitting up this session into 9am track and 4pm weights. Given the wind I was pleased with the times I ran, I felt quite bouncy today. I’m definitely a little stronger at 4pm compared to directly after a 2 hour track session, I should have eaten more in the gap though.

10 December

Rest

11 December

AM

Warm Up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 3 x 20m
Falling runs – 2 x 10m, 4 x 20m, 2 x 30m
4 x 60m (32.5m IL) in 8.40 secs Freelap (30/40m in 4.55, 5.80 secs)
Hard Tempo – 350m (57.0), 250m (38.8), 150m (22.5), 200m (31.0), 300m (50.2)

Damp track, 9 degrees, -4 m/s wind (conservatively). What a sh*tter of a wind. I felt sluggish in the falling runs and my first 60m was 8.50 secs which told me everything. The session had “30-40m intensity limit” based on how I felt that day, and so I set it quite short. I knew the hard tempo would be brutal and I’m happy with how I coped in the wind, my split times prior to the 100m straight were roughly within target (targets were 54.0, 37.5, 21.0, 30.0, 48.0).

PM

A1 Hex Bar DL – 12 x 120kg, 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 7 x 15kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 3 x 12 x 8.5kg

My left bicep/chest is not happy and really I didn’t need to force the weighted dips. If they come up again next week I’ll find an alternative exercise. Otherwise I feel slightly stronger late afternoon so the reps were a little easier. I’ll need to prep better because finishing at 6pm doesn’t give me much time to prep and eat food before bed (10pm). This was the last hard session before my easy week, and boy do I need it!

12 December

Rest

A difficult week, lots going on around the build up to Christmas and I’ve really been feeling the number of hours required to complete this training. Easy week ahead!

[Fraser Young]

SPP – Week 6

29 November

Warm Up 2
Drills C – 2 x 20m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo 100m, 6 x 300m, 100m in 17.3 secs, 57.0 secs
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – SKIPPED
Abs – 5 mins

I unintentionally skipped the gymnastics as my workout was on a post-it note that got soaked in my pocket and I couldn’t read it. I forgot my stopwatch and fancied a different session given the conditions and a children’s group training on the track. First and fifth rep were more like 54.0 and the last rep was a 58 but otherwise around the 57 mark (19 secs per 100m). The weather was pretty miserable, wind and rain.

30 November

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 8
Blocks – 2 x 10m, 2 x 20m, 4 x 30m in 1.92, 3.20, 4.35 secs Freelap
3 x 30E20F in ~2.24 secs
2 x 60m (40m IL) in 7.85 secs (30/40m in 4.38 / 5.52)
A1 Front Squat – 12 x 72.5kg, 8 x 82.5kg, 6 x 87.5kg, 4 x 92.5kg
A2 Snatch Pull Jumps – 3 x 6 x 40kg
B1 Narrow Bench – 8 x 75kg, 6 x 80kg, 2 x 4 x 85kg
B2 Split Jerk – 3 x 6 x 45kg
C1 Standing Plate Twist – 3 x 16 x 15kg
C2 DB Hyperextension rows – 3 x 16 x 7kg per hand
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Damp track, 6 degrees, +4 m/s wind. Great session, there was another sprinter at the track and her coach was happy for me to join in and do block starts together. I felt sharp today, though the wind helped, and acceleration times were pleasing. I brought the wrong spikes but they actually felt nicer to accelerate in so I might stick with them in future.

1 December

Abs – 5 mins
Drills C – 2 x 20m with 20m runout
Tempo 111,2131,2131,111 (20 secs per 1)
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – 2 sets

Very wet and windy session, split in two as I had to go straight from tempo to a meeting and do the circuits afterwards. Struggling with motivation when the weather’s rubbish, which it undoubtedly will be for the next few months.

2 December

Warm Up 1
MB Throws (Hop OHB, Hop BLF, Hop Chest, 2 Hop Chest) – 4 x 5
Block starts – 2 x 10m, 4 x 20m in 2.00, 3.26 secs Freelap
Falling starts – 2 x 30m
Rolling starts – 3 x 20m
2 x 4 x 60m (35m IL) in 4.40/5.58 secs to 30/40m, ~8.05 secs to 60m Freelap
A1 Hex Bar DL – 12 x 120kg, 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 6 x 15kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 3 x 10 x 8.5kg
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Damp track, 9 degrees, no wind. The 30m runs were mostly 4.45’s but some 4.40’s in there. I felt a little flat today but the accelerations were strong. Considering moving the weights to the early evening because 3+ hours of intense exercise is too much. I’m having food after the track and then hopping straight in the gym.

3 December

Rest

4 December

Warm up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 3 x 20m
2 x 20m 3pt, 30m falling
4 x 60m (35m IL) in 8.10 secs Freelap (30/40m in 4.40, 5.58 secs)
Hard Tempo – 2 x 3 x 200m in 29.7, 29.6, 29.8, 29.3, 30.4, 30.8 secs (Target = 28.0 secs)
A1 Front Squat – 12 x 72.5kg, 8 x 82.5kg, 6 x 87.5kg, 4 x 92.5kg
A2 Snatch Pull Jumps – 3 x 6 x 40kg
B1 Narrow Bench – 8 x 75kg, 6 x 80kg, 2 x 4 x 85kg
B2 Split Jerk – 3 x 6 x 45kg
C1 Standing Plate Twist – 3 x 16 x 15kg
C2 DB Hyperextension rows – 3 x 10 x 8.5kg per hand

Wet track, 7 degrees, -2 m/s wind. It always seems to rain on Thursdays so I never get to do sled work. I felt great today, my first 10m in particular was 1.93 secs instead of the usual 2.00 secs. It hailed at one point and I was pretty cold, my right hamstring felt very slightly strained on the final 60m run so I took a tiny bit of intensity off the 200’s. I had a warm shower before the gym session, not a fan of winter weather!

5 December

Rest

[Fraser Young]

SPP – Week 5

22 November

Warm Up 2
Drills C – 2 x 20m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo 111,1212,1212,111 in 17.0 secs, 35.0 secs
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog
2 x Pull ups, Rope Climb, Handstands
Abs – 5 mins

A bit of a slower pace today, quite cold and not the highest level of enthusiasm.

23 November

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 10
Blocks – 2 x 10m, 4 x 20m, 4 x 30m in 2.00, 3.28, 4.45 secs Freelap
3 x 30E20F in 2.26-2.32 secs
A1 Hex Bar DL – 12 x 120kg, 8 x 135kg, 2 x 6 x 142.5kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 6 x 15kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 52.5kg
C2 Alt DB Hyperextension row – SKIPPED
Swiss Ball HS Kicks – SKIPPED
Abs – 4.5 mins

Damp track, 9 degrees, no wind. Full of niggles today, my right foot was playing up a bit, the main issue was my left hamstring near the outside top but it didn’t feel like a regular strain so I was aware of it but it didn’t hinder me. Also a slight sprain of my right wrist doing the med ball throws. Still persistent with my new block set up, but switching to the old way is an immediate 0.08-0.10 secs off the first 10 metres. With the hamstring niggle I thought I’d skip the flying runs but the 30’s were fine so I did a tentative 2.32 secs for 20m then a 2.26 and 2.28. I skipped a few gym exercises so as not to try my luck.

24 November

Warm Up 2
Drills C – 2 x 20m with 20m runout
Tempo 111,2131,2131,111 in 16.8 secs, 36.0, 56.3 secs
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog
2 x Pull ups, Rope Climb, Handstands
Abs – 5 mins

Nice conditions and I felt relatively good. I decided to aim for a slightly more relaxed 17/18/19 secs per 100m depending on distance given this is my first winter session with 300’s in it. Keeping things ticking over.

25 November

Warm Up 1
MB Throws (Hop OHB, Hop BLF, Hop Chest, 2 Hop Chest) – 4 x 5
Block starts – 4 x 10m, 4 x 20m in 1.98, 3.28 secs Freelap
Falling starts – 2 x 30m
Rolling starts – 3 x 20m
2 x 4 x 60m (35m IL) in 4.46/5.60 secs to 30/40m, ~8.05 secs to 60m Freelap
A1 Front Squat – 12 x 72.5kg, 8 x 82.5kg, 2 x 6 x 87.5kg
A2 Snatch Pull Jumps – 3 x 6 x 40kg
B1 Narrow Bench – 8 x 75kg, 6 x 80kg, 2 x 4 x 85kg
B2 Split Jerk – 3 x 6 x 45kg
C1 Standing Plate Twist – 3 x 14 x 15kg
C2 DB Hyperextension rows – 3 x 14 x 7kg per hand
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Dry track, 9 degrees, +6 m/s wind. I felt good today, no niggling injuries. I can tell that my acceleration is a little more fluid following the easy week but given the short rest the runs weren’t overly fast. Good gym session, weights were just right and I handled the front squat better than last time.

26 November

Rest

27 November

Warm up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 3 x 20m
2 x 20m 3pt, 30m falling
4 x 60m (35m IL) in 8.20 secs Freelap (30/40m in 4.55, 6.75 secs)
Hard Tempo – 3 x 200m, 2 x 200m in 29.3, 29.5, 30.8, 30.1, 29.6 secs (Target = 28.0 secs)
A1 Hex Bar DL – 12 x 120kg, 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 6 x 15kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 3 x 14 x 7kg

Wet track, 11 degrees, -4 m/s wind. Pretty miserable despite not being cold, there was light rain the whole time so I didn’t bring my sled. I was fully expecting 8.2’s so no real surprise, and the wind picked up even more for the 200’s and it was a bit of a joke on some reps. Really pleased with how smoothly 150kg went up in the deadlift, and that my grip wasn’t an issue (I chalked up). Only a few more weeks of heavy training.

28 November

Rest

[Fraser Young]

SPP – Week 4 (Easy)

15 November

Warm up 2
C Drills (Dribble Ankle, Calf, Knee) – 2 x 20m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo 111,212,212,111 in 16.5 secs, 34.5 secs
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog
2 x Pull ups, Rope Climb, Handstands
Abs – 5 mins

Such a nice session, only an hour or so long. Incredibly consistent with my tempo runs, everything was 16.3-16.7 secs and the 200’s were 34.3-34.8 secs.

16 November

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 8
Blocks – 4 x 10m, 4 x 20m, 4 x 30m in 2.00 / 3.22 / 4.36 secs Freelap
3 x 30E20F in ~2.22 Freelap
A1 Front Squat – 12 x 55kg, 8 x 60kg, 6 x 65kg
A2 Snatch Pull Jumps – 2 x 6 x 40kg
B1 Narrow Bench – 8 x 55kg, 6 x 60kg, 4 x 65kg
B2 Split Jerk – 3 x 6 x 42.5kg
C1 Standing Plate Twist – 2 x 14 x 15kg
C2 DB Hyperextension rows – 2 x 14 x 7kg per hand
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

9 degrees, damp track, +4 m/s wind. I felt so good in the warm up after only one reduced volume session of my deload week. However, the times didn’t fully reflect that, in particular the first 10m which is still a slow point for me. I was really happy with the flying runs as I half expected to be running 1.15’s. Weights were 75% and reduced volume, it was such a relief to not have to push myself so hard.

17 November

Warm Up 2
C Drills (Dribble Ankle, Calf, Knee) – 2 x 20m
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog
2 x Pull ups, Rope Climb, Handstands
Bike Tempo – 111,212,212,111 (45 secs per 100m) 180/170W
Abs – 5 mins

Another easy session, bordering on relaxing. Not a complaint though, my body needs it!

18 November

Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 8
3 pt starts – 2 x 10m, 2 x 20m in 1.92, 3.22 secs Freelap
Falling starts – 2 x 30m
Rolling starts – 3 x 20m
3 x 3 x 60m (30m IL) in 4.40 secs to 30m, 8.00 secs to 60m Freelap
A1 Hex Bar DL – 12 x 90kg, 8 x 100kg, 6 x 105kg
A2 Squat Jumps – 2 x 6
B1 Weighted Dips – 3 x 6 x 5kg
B2 Bench Press (fast) – 3 x 5 x 50kg
C1 Clean Pulls – 3 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 2 x 14 x 7kg
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 mins

Damp track, 3 degrees, no wind. First time in thermals and I felt fine. Nice times today, my cue was to do the first two steps quickly and then build the acceleration. Most pleased with holding the speed after 30m, I was running ~1.18 secs from 20 to 30m then 3.57 for the final 30m.

19 November

Rest

20 November

Warm Up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 3 x 20m
2 x 20m 3pt, 30m falling
2 x 3 x 60m (30m IL) in ~8.05 secs Freelap (3.25 secs to 20m, 4.45 secs to 30m)
Hard Tempo – 3 x 200m, 2 x 200m in 27.7, 28.1, 28.5, 27.9, 28.5 secs (Target = 28.0 secs)

Damp track, 1 degree, +4 m/s wind. Started in thermal leggings, track pants, thermal top, t-shirt, hoodie and ended up being too restricted. Halfway through the 60’s I had to put the track pants back on as I felt my muscles straining a fair bit. Pleased overall, mainly that the track wasn’t frozen! A healthy tailwind made it seem like I hit my target times but I felt like my legs couldn’t get going in the cold.

21 November

Rest

Good week! I sometimes underestimate the cumulative fatigue that builds up and the improvements I can see from backing off. Aware that this isn’t the same as a taper and I’m not going to peak, simply recover enough to go hard again for another 3 weeks. Back to it on Saturday.

[Author]

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