Fraser Young

[Fraser Young]

Break in Training – Week 1

6 September

A1 Close Grip Bench Press – 3 x 5 x 75kg
A2 Split Jerk – 3 x 4 x 40kg
Concentration Curls – Left 3 x 12 x 9.5kg, Right 1 x 10 x 9.5kg
Seated DB Overhead Extension – Left 3 x 12 x 9.5kg, Right 1 x 10 x 9.5kg
DB Wrist Flexion – Left 3 x 20 x 5kg

Nice to have weights only session, very quick. Eager to get going with the winter program tomorrow but finding it hard to plan all the exercises given the equipment/space I have available.

7 September

Warm Up 1
CMJ, 1 Hop CMJ, 1 Hop CMJ & Broad Jump – 6 reps each
MB Throws (OHB, BLF to L, BLF to R, Chest w L run out, Chest w R run out) – 8 reps each
Hill Runs – 2 x 10 x 10m w Walk Back recovery (~15% gradient)
3 x Pull ups, L-Sit Walk, Ring Dips, Rope Climb, Handstand
Swiss Ball Kicks – 3 x 20 secs
Abs – 3 mins

Great start! I wanted to recreate the sessions as closely as possible, and I managed it quite well. The hill runs were in a field next to my parents house, a little bumpy but the right angle, and some of the gymnastics exercises were makeshift. I was most pleased about swiss ball kicks, I tucked it firmly under the head end of my gym bench and it worked very nicely.

I don’t mind that the intensity was low as this is a sort of taper out of summer training and into winter training.

8 September

Rest

9 September

A1 DB Lunges – 2 x 12 x 15kg
A2 Side On Step Up – 2 x 6
B1 Alt DB Bench Press – 2 x 12 x 25kg
B2 Clap Push Ups – 2 x 8
C1 Dynamic Step Ups – 2 x 8 x 50kg
C2 Russian Twists – 2 x 10 x 10kg
D1 TRX SL HS Curl – 2 x 10
D2 Lunge Jumps – 2 x 12
E1 DB Rows – 2 x 10 x 35kg
E2 Plate Toss – 2 x 6 x 10kg
F1 SL Straight Leg DL – 2 x 10 x 30kg
F2 Hyperextensions – 2 x 20

G1 Ring Dips – 2 x 6
G2 Dynamic Bench Press – 2 x 4 x 50kg
DB OH Ext – Left 4 x 11 x 12kg, Right 1 x 11 x 12kg
DB Hammer Curl – Left 10,10,8 x 15kg, Right 1 x 10 x 15kg
DB Wrist Flexion – Left 3 x 15 x 6kg
Abs – 3 mins

Lengthy gym session, just what I like. I was conservative on certain exercises and can ramp it up next time, no use being sore for a week. Ready for the calories to go up too.

10 September

Rest

11 September

CMJ – 5 reps
1 Hop CMJ – 2 x 5 reps
Hills – 3 x 3 x 30m
Hard Tempo – 4,3,4 x 100m in 16.0 secs
Pull ups – 9, 7
Chin Ups – 9, 7
DB Incline Curls – Left 3 x 8 x 12kg, Right 1 x 8 x 12kg
DB Skull Crushers – Left 4 x 10 x 12kg, Right 1 x 10 x 12kg
DB Wrist Flexion – Left 3 x 15 x 6kg
DB Wrist Extension – Left 3 x 20 x 2.5kg

Good session, haven’t done a 30m hill before and felt it went well. I’ve been measuring various inclines with my inclinometer and this was at the shallow end of acceptable. Hard tempo was ..hard, strong headwind so although average pace 16.0 it was more like low 15’s, high 16’s alternating reps on grass.

12 September

Rest

[Fraser Young]

2 September

Warm Up 1
Hop to CMJ – 5 reps
Accels – 1 x 10m, 2 x 20m, 1 x 30m in 2.00, 3.30, 4.50 secs
A1 Ring Dips – 2 x 5
A2 Bench Press (Fast) – 2 x 4 x 50kg
DB OH Extension – Left 4 x 10 x 12kg, Right 1 x 10 x 8.5kg
DB Hammer Curl – Left 10,10,8 x 15kg, Right 1 x 10 x 10kg
DB Wrist Flexion – Left 3 x 20 x 5kg, Right 1 x 15 x 5kg

Wet track, 14 degrees, -4 m/s wind. Welcome to Autumn. I realised I was being a bit silly trying to do a moderate volume of accelerations 5 days before the winter season, so I took 10m off every rep. Will do a gentle tempo on Thursday before the program starts on Sunday.

3 September

Rest

4 September

Warm Up 2
A Drills (walk, skip, run) – 2 x 10m
Tempo – 10 x 100m with stretching, avg 17.8 secs

Pull ups – 9, 7
Chin ups – 9, 7
DB Incline Curls – L 3 x 8 x 12kg, R 1 x 8 x 9.5kg
DB Decline Skull Crushers – L 4 x 10 x 12kg R 1 x 10 x 8.5kg
DB Wrist Flexion – Left 3 x 20 x 5kg
DB Wrist Extension – Left 3 x 20 x 2.5kg

Very chilled session, the new season starts on Sunday

5 September

Rest

[Fraser Young]

W/C 25th August

25 August

Rest

26 August

Warm Up 1
MB Throws – 4 x 3
Accels – 2 x 20m, 2 x 30m, 2 x 40m in 3.28, 4.45, 5.60 secs
A1 Hex Bar DL – 3 x 3 x 125kg
A2 Squat Jumps – 3 x 3
B1 Ring Dips – 2 x 5
B2 Bench Press (Fast) – 2 x 4 x 50kg
DB OH Extension – Left 4 x 10 x 12kg, Right 1 x 10 x 12kg
DB Hammer Curl – Left 3 x 10 x 15kg, Right 1 x 10 x 15kg
DB Wrist Flexion – Left 3 x 20 x 4.5kg, Right 1 x 20 x 4.5kg
Abs – 3.5 mins

Wet track, 20 degrees, no wind. Towards the end of my warmup I got absolutely soaked by a downpour and was not dressed for it. Another sluggish session and my motivation was waning, given how close I am to the end of the outdoor season. I plan to take it easy for the next 10 days before the winter program starts.

27 August

Rest

28 August

Warm Up 1
Drills (straight & bent leg scissor, alt. bounds, LLRR bounds) – 2 x 20m
Accels – 3 x 30m in ~4.42 secs
Sprints – 2 x 60m in 7.97, 7.83 secs
Hard Tempo – 2 x 2 x 200m in 28.6, 28.4, 28.5, 29.5 secs

Pull ups – 9, 6
Chin ups – 9, 6
DB Incline Curls – L 3 x 8 x 12kg, R 1 x 8 x 12kg
DB Decline Skull Crushers – L 12,12,10,8 x 12kg R 1 x 12 x 12kg
DB Wrist Flexion – Left 3 x 20 x 5kg, Right 1 x 20 x 5kg
DB Wrist Extension – Left 3 x 20 x 2.5kg, Right 1 x 20 x 2.5kg

Dry track, 19 degrees, -4 m/s wind. Unfathomably slow to 30 metres, yet the second 60m run was 3.36 seconds for the last 30m which is 1.12 per 10m into a headwind. I’m ready to wind down and won’t have any more lower body weights this week or next.

Hard tempo was into an even stronger wind, almost silly how slow I felt on the final run coming off the bend. My target is usually 28 secs but I revised it to 28.5 secs given the wind. I cut the rest from 7 minutes to 6 and I think that explains the final run. Weights were tough, skull crushers were meant to be 10 reps but I got mixed up with “12” the weight and started doing sets of 12, finding it very hard going. Only realised before set 3 and barely managed to finish.

29 August

Rest

30 August

Warm Up 1
MB Throw – 2 x 5
Accels – 2 x 20m, 2 x 30m in 3.25, 4.45 secs Freelap
Sprints – 3 x 30E20F in 2.20 secs Freelap
A1 Close Grip Bench Press – 2 x 4 x 75kg
A2 Split Jerk – 2 x 4 x 35kg
Concentration Curls – Left 15,15,10 x 8.5kg, Right 1 x 15 x 8.5kg
Seated DB Overhead Extension – Left 15,15,13 x 9.5kg, Right 1 x 15 x 9.5kg
DB Wrist Flexion – Left 3 x 20 x 5kg, Right 1 x 20 x 5kg

Damp track, 19 degrees, cross wind. I felt okay today, still seeing a slower first 30m and decent top end speed. I timed my first 3 metres today to get even closer to “block clearance” style measurements. Freelap had me at 0.87-0.93 secs which I always assume could be down to the way I release the button as well as my true speed. No lower body weights, a welcome break.

31 August

Warm Up 2
A Drills (walk, skip, run) – 2 x 10m
Tempo – 3 x 3 x 100m avg 15.7 secs
Abs – 3 mins

Very short session. I took my daughters to the track to see if I could train with them. It was chaotic, and cutting my warm up to accommodate them led me to feeling a bit of tightness in my hamstrings.

Okay week of training, keen to just wind it down now and let my body rest.

[Fraser Young]

W/C 18th August

18 August

Warm Up 2
A Drills (walk, skip, run) – 2 x 10m with 20m runout
Tempo – 111,1221,111 (1 = 100m, 2 = 200m) (16.6 secs, 33.7 secs)
GS Circuits – Road Rocks, Believer, Box Car 4 x 20m (5:11, 3:49, 6:21)
Abs – 3.5 mins

Good session, nice and cool weather so I was able to smash through the circuits.

19 August

Warm Up 1
MB Throws – 4 x 3
Accels – 2 x 20m, 2 x 30m, 2 x 40m in 3.25, 4.43, 5.55 secs
A1 Hex Bar DL – 3 x 3 x 125kg
A2 Squat Jumps – 3 x 3
B1 Ring Dips – 2 x 5
B2 Bench Press (Fast) – 2 x 4 x 50kg
DB OH Extension – Left 3 x 10 x 11kg, Right 1 x 10 x 11kg
DB Hammer Curl – Left 3 x 9 x 15kg, Right 1 x 8 x 15kg
DB Wrist Flexion – Left 3 x 18 x 4.5kg, Right 1 x 18 x 4.5kg
Abs – 3.5 mins

Dry track, 22 degrees, +6 m/s wind. I can’t believe how slow my times were today given the big tailwind. I had to sanity check by switching to my old 3 point stance and I instantly took 0.15 seconds off my 30m time, so it’s clearly being lost in the opening strides. I also wonder if my circuit training should be moved a day earlier to allow me a rest day prior to accelerations.

20 August

Rest

21 August

Warm Up 1
Drills (straight & bent leg scissor, alt. bounds, LLRR bounds) – 2 x 20m
Accels – 3 x 30m in ~4.35 secs
Sprints – 2 x 60m in 7.77, 7.57 secs
Hard Tempo – 2 x 2 x 200m in 28.3, 28.2, 27.7, 27.5 secs

Pull ups – 9, 6
Chin ups – 9, 6
DB Incline Curls – Left 8,8,7 x 11kg, Right 1 x 8 x 11kg
DB Decline Skull Crushers – Left 11,11,10 x 11kg Right 1 x 10 x 11kg
DB Wrist Flexion – Left 3 x 20 x 4.5kg, Right 1 x 20 x 4.5kg
DB Wrist Extension – Left 3 x 20 x 1.5kg, Right 1 x 20 x 1.5kg

Dry track, 19 degrees, +4 m/s wind. I really caught that second 60m run, it felt so smooth. I took a minute off the rest between sets in the hard tempo (7 instead of 8) and went hard on the final reps.

22 August

Rest

23 August

Warm Up 1
MB Throw – 2 x 5
Blocks – 2 x 20m, 2 x 30m in 3.24, 4.42 secs Freelap
Sprints – 6 x 30E20F in 2.16-2.20 secs Freelap
A1 Front Squats – 2 x 3 x 80kg, 3 x 85kg
A2 Snatch Pull Jumps – 3 x 3 x 30kg
B1 Close Grip Bench Press – 2 x 4 x 72.5kg
B2 Split Jerk – 2 x 4 x 35kg
Concentration Curls – Left 3 x 12 x 8.5kg, Right 1 x 12 x 8.5kg
Seated DB Overhead Extension – Left 3 x 15 x 8.5kg, Right 1 x 15 x 8.5kg
DB Wrist Flexion – Left 3 x 20 x 3.5kg, Right 1 x 20 x 3.5kg
Abs – 3.5 mins

Dry track, 21 degrees, swirling wind (+2 m/s?). Great top end speed today, clocked two 2.12 secs 20m runs, though the wind had picked up by then. I would say 1.09 for 10m fly if not 1.08 secs. Front squats were smooth but 85kg was a bit of struggle, bench was easy and so were the single arm exercises so there’s room to increase everything.

24 August

Warm Up 2
A Drills (walk, skip, run) – 2 x 10m with 20m runout
Tempo – 111,1221,111 (1 = 100m, 2 = 200m) (16.8 secs, 34.3 secs)
GS Circuits – Road Rocks, Believer, Box Car 4 x 20m (4:40, 3:42, 5:58)
Abs – 3.5 mins

Good session, a little sore doing it 24 hours after a big session but it worked out nicely.

Such a difference in the final session and reassuring that I still have faster times in my legs. I will do one more full week of training and then ease down ahead of the winter season officially starting.

[Fraser Young]

W/C 11th August

11 August

Warm Up 2
A Drills (walk, skip, run) – 2 x 10m with 20m runout
Tempo – 111,1221,111 (1 = 100m, 2 = 200m) (16.7 secs, 34.3 secs)
GS Circuits – Road Rocks, Believer, Box Car 4 x 20m (5:18, 4:40, 7:56)
Abs – 3.5 mins

Hot day! I felt bouncy in the tempo runs and just went with what felt comfortable. Circuits were better than last time but still a crumpled mess by the last one.

12 August

Warm Up 1
MB Throws – 4 x 3
Blocks – 2 x 20m, 2 x 30m in 3.20, 4.35 secs Freelap
Accels – 2 x 40m in 5.45 secs
A1 Hex Bar DL – 3 x 3 x 125kg
A2 Squat Jumps – 3 x 3
B1 Ring Dips – 2 x 4
B2 Bench Press (Fast) – 2 x 4 x 50kg
DB OH Extension – Left 3 x 8 x 11kg, Right 1 x 10 x 11kg
DB Hammer Curl – Left 3 x 8 x 15kg, Right 1 x 8 x 15kg
DB Wrist Flexion – Left 3 x 20 x 3.5kg, Right 1 x 20 x 3.5kg

Dry track, 30 degrees, +2 m/s wind. Hit and miss with my blocks, some low 1.0’s to 4 metres then some 1.10’s. The 40’s were both good, supposedly under 1.00 seconds to 4 metres which is a first for me. I’m deliberately doing an imbalanced arm program to see if my body fat scales pick it up (for a YouTube video). My left arm is toast right now.

13 August

Rest

14 August

Warm Up 1
Drills (straight & bent leg scissor, alt. bounds, LLRR bounds) – 2 x 20m
Accels – 3 x 30m in ~4.42 secs
Sprints – 2 x 60m in 7.85 secs
Hard Tempo – 2 x 2 x 200m in 28.3, 28.1, 28.1, 28.7 secs
Pull ups – 8, 6
Chin ups – 8, 6
DB Incline Curls – L 8,8,7 x 11kg, R 1 x 8 x 11kg
DB Decline Skull Crushers – L 3 x 10 x 11kg R 1 x 10 x 11kg
DB Wrist Flexion – Left 3 x 20 x 3.5kg, Right 1 x 20 x 3.5kg
DB Wrist Extension – Left 3 x 20 x 1.25kg, Right 1 x 20 x 1.25kg

Dry track, 22 degrees, no wind. Another enjoyable session despite the times. I don’t know what’s going on with my first 30m because I’m starting to feel good in my new 3 point stance. I was around 1.13 secs for flying 10m which is fine given the weight training I’m doing. I didn’t think I faded that badly on the final 200m rep but the time suggests otherwise, as I was going through 100m in sub-14 every rep.

15 August

Rest

16 August

Warm Up 1
MB Throw – 2 x 5
Accels – 2 x 20m, 2 x 30m
Sprints – 4 x 30E20F
A1 Front Squats – 3 x 75,80,80kg
A2 Snatch Pull Jumps – 3 x 3 x 30kg
B1 Close Grip Bench Press – 2 x 4 x 70kg
B2 Split Jerk – 2 x 4 x 35kg
Concentration Curls – Left 3 x 12 x 8.5kg, Right 1 x 12 x 8.5kg
Seated DB Overhead Extension – Left 3 x 15 x 8.5kg, Right 1 x 15 x 8.5kg
DB Wrist Flexion – Left 3 x 20 x 3.5kg, Right 1 x 20 x 3.5kg
Abs – 3.5 mins

Okay session, my Freelap receiver ran out of battery which reminded me just how lost I used to be training without it. Good lifts, could have gone heavier on squat. My left arm and in particular my forearm is really aching from this workload and I gave it even more to struggle with today.

17 August

Rest

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