Fraser Young

[Fraser Young]

SPP – Week 8

21 December

Throws, 8
Starts
Blocks, 10, 3×20, 4x30m
3 x 40E20F
3 x 60m (8 mins)
Pause Squat Jump – 2 x 5
Depth Jump – 2 x 5 x 41cm

Didn’t feel sharp out the blocks, it was like keeping things ticking over and not improving on previous weeks. The fast 20s were better, and the last 2 60’s were my best runs of the day. I had relaxed shoulders and didn’t rush the acceleration, came up at ~40m, tensed abs and used hot coals cue to complete some good runs.

22 December

Drills D
Tempo – 1*2#2#1#, 3*2*3*, 1#2#2#1* (*50 jumps, #50 contact mid knees)
Circuits, 2 x 20
3 x hard pull-ups 8, handstands
Abs 4 mins (bridges)

Not able to use any track and staying away from running machine and exercise bike, calves felt it in the jumps and hips were worked in the longer mid knee runs. Good circuits, pull-ups worked my triceps and back more, abs to finish.

24 December

3 point, 2×10, 4×20, 3x30m
2 x (3x60m) 4.5 min/10 min
SL Lunges (sub. for squats) – 16 x 27.2kg, 2 x 20 x 27.2kg
Jump Squat (sub. for clean pulls) – 3 x 6 x 54.5kg
Push Ups (sub. for bench) – 8 x 54.5kg, 2 x 7 x 54.5kg
Plate Twist – 3 x 20 x 13.5kg
ISO HF Holds – 3 x 15 secs

Acceleration was better after the first few runs, I relaxed my shoulders, raised my hips and started in first gear. Very pleased with my 60s, everything came together although I could feel a lack of range in my hips and maybe took shorter strides than I would’ve ideally wanted to.

Got very few free weights at home, so 54.5kg is in fact my sister (who would like to add that she was wearing shoes and had just eaten a big meal so is normally 53kg) fireman’s lifted as a weight. The push ups were hard as anything, more on keeping core stable but still a lot on the arms. Oh and the lunge says 27kg because I normally work with a DB in each hand so keeping some sense of consistency in my log.

25 December

Drills

Not amazing, was on footpath at home and was downhill for half and uphill the other half.

26 December

Warmup runs
2 x easy 25m uphill hops each leg
3 x 25m uphill hops (6.90, 7.00, 7.02 & 6.97, 7.07, 7.32-slip)
Tempo, 300, 200, 120
Cosgrove evil 8 – 25.7kg

Not happy with tempo as the track is being dug up so I used the footpath around it, did 45, 32 and 16 seconds of running. Evil 8 was quite easy. Pleased with the hopping as it was a struggle and I was hopping for a similar time to my 60m races.

[Fraser Young]

SPP – Week 7

14 December

Drills C
Hurdles
Tempo, 12213, 31222
Circuits, 25
2 x Pullups 16, Handstands
Abs 4 mins

Felt quite fresh in tempo so did an extra 100 at the end. Hurdles were fine but hips were a little weak from the weekend.

15 December

Throws, 8
Starts
Blocks, 2×20, 3x30m
2 x 40E20F
2 x 60m (40m IL) 8 min
Clean Pulls – 3 x 6 x 72.5kg

Pretty shattered and malnourished today after waking up at 6.30am in London, so considering that it was a good session. Chopped a few blocks due to the race last Saturday, good clean pulls and good 60m runs.

16 December

Drills C
Tempo, 1221, 323, 1221
Circuits, 30
2 x Pullups 15, Handstands
Abs 4 min 30

Tiredness hit me on the second to last 200, had a bit longer before finishing the last two runs.

17 December

MB Throws, 5
Blocks, 2×10, 2x20m
3 point, 3 x 20m
Rolling 30m
2 x (4x60m) 35m IL, (4 min/9 min)
Bench Press – 8 x 85kg, 3 x 5 x 87.5kg
Clean Pulls – 3 x 6 x 72.5kg
SLRDL – 3 x 10 x 35kg
Back Squat – 8 x 128.5kg, 7 x 137.5kg, 3 x 146.5kg (tweaked knee), 9 x 122kg fast up
Plate Twists – 3 x 18 x 13.5kg
Ab Wheel – 3 x 12
ISO Hip Flexor Holds – 3 x 15 secs

Tweaked hamstring on the throws, will have to change them from now on. Blocks were pretty good overall, as was 3 point. Martin mentioned I was slowing at 35m so the second set I held a higher speed to the end. Think I did 3 then 4 runs, so one less. Short break before weights, pretty good squats and excellent SLRDL. Still not fully recovered from races.

18 December

Drills, 2 x 20m
DB Running Arms – 3 x 50 x 2kg

DOMS!!! Most DOMS I’ve woken up with in several months. I did normal tempo warm up then 10 drills with confirmation style runs at half way. Finished with myofascial stretching and running arms with 2kg weight, 3×100 reps.

19 December

MJ Extended, 20m
Starts
3 x (20m sled, 30m 3 point)
4 x 60m (35m IL) 4.5 mins
Clean Pulls – 3 x 6 x 72kg
ISO Hip Flexor Holds – 3 x 15 secs
Donkey Kicks – 3 x 20 x 2.5kg

Felt great this morning, guessing it was myofascial stuff. Excellent sled and 3 point runs. In the 60’s I wasn’t at top speed by 35m so I’m not quite doing max. speed work. Tensed abs and did hot coals for last 10m, felt good.

[Fraser Young]

SPP – Week 6

7 December

Drills
Hurdles
Tempo, 12213, 31221
Circuits, 25
2 x pullups 12, handstands
Abs 4 mins

Didn’t feel great this morning, chopped a circuit and felt well enough at home to do abs.

8 December

MB Throws, 8
Starts
Blocks, 2×20, 2×30, 40, 60m
3 x 40E20F
Bench Press – 8 x 85kg, 6 x 90kg, 2 x 4 x 95kg
Clean Pulls – 2 x 6 x 75kg, 6 x 72.5kg

Both blocks to 30m were the better ones, my hips fell in the 40 and slightly in the 60 against Martin. Flying runs were alright, don’t want to overdo it so chopped one of them. Clean pulls were a bit much, dropped back from 75 to 72.5 and that made all the difference. I won’t go beyond BW in that.

9 December

Drills
Tempo, 12212, 21221
Circuit, 1 x 25
2 x pullups 15, handstands
Abs 5 mins

Started the session with a tight adductor, loosened glute and vastus medialis and barely noticed it during the session. Feel fine now.

10 December

1 hop throws x 5
Starts
Blocks, 2×10, 2×20
Falling 2×20, 2×30
2 x (4 x 60m) 35m IL off 4 mins/7 mins

Can’t believe how much better my blocks feel compared to previous years, it’s like an extra half metre in the first 10m. Falling runs were relaxed, and the 60’s were quite relaxed to 35, then 50 to 60m I worked on the hot coals cue.

12 December

Loughborough Race

Race 1 – 2nd, 7.44. First 30m wasn’t as smooth as I’d have liked, once I was up I was happy with my final 20m.

Race 2 – 3rd, 7.51. Really annoyed with the starter as I wasn’t settled at all and shouldn’t have gone into set as I was all over the place. Was behind from the start and felt with a good start I could’ve been up there near the winner’s time of 7.39.

Can’t complain too much because I finished two races and took 11 hundredths off my PB, but there is more to come.

Bench Press – 8 x 85kg, 6 x 90kg, 4 x 100kg, 1 x 110kg (PB?)

[Fraser Young]

SPP – Week 5

30 November

Drills C
Hurdles
Tempo, 12212, 21221
Circuits, 1 x 30
2 x pull-ups 15, handstands
Abs 3 mins

Good volume of tempo, circuits were fine and I feel fresh at the end

1 December

MB Throws, 8
Starts
Blocks, 4x10m
3 point, 2×20, 2x30m
2 x 30E30F
Clean Pulls – 3 x 6 x 72.5kg
ISO HS Hold – 3 x 15 secs
ISO Hip Flexor Hold – 3 x 15 secs

Happy with 20’s and 30’s, and felt like I had a better rhythm in the flying runs. Only did one explosive exercise in the gym.

2 December

Drills C
Tempo, 12212, 21221
Circuits, 1 x 30
2 x pull-ups 12, handstands
Single Leg RDL – 12 x 10kg, 2 x 12 x 28kg
Abs 3 mins

Push ups are hard. Had a little go at replacing the good mornings with SLRDL’s which worked well for me in Sept/Oct, will incorporate them in my weekend workout.

3 December

MB Throws, 8
Starts
Blocks, 2×10, 2×20
Falling starts, 2×20, 2×30
3 x (3x60m) 30m IL 3min/6min
Bench Press – 8 x 82.5kg, 6 x 90kg, 4 x 95kg

Hamstring was feeling pretty bad but not in a fragile way. It improved throughout the session and loosening my glute afterwards seemed to help a bit. Blocks were excellent, and I felt much better transitioning and holding speed in the 60’s.

4 December

Clean Pulls – 3 x 6 x 72kg
Squat – 10 x 122kg 3X1, 8 x 126.5kg 3X1, 6 x 131kg

Submax bench, cut the last set and took 5kg off the 4 rep. Not sure if 3X1’s the right lingo for squat but I went down at normal speed and as soon as I touched the box I went up as fast as I could. Was working near enough to max. that I didn’t even try 6 fast-ups with 131kg, did them normally and could’ve gone on to 9/10 reps total so feeling strong.

Cut a few other exercises as I had to do the session in the afternoon and I want to be relatively fresh for sat morning.

5 December

Plyometrics
Starts
3 x (20m sled, 30m 3 point)
2 x (2 x 60m) 30m IL, 3min/6min
350,250,150 (46, 28, 13)
Bench Press – 8 x 85kg, 6 x 90kg, 4 x 95kg
SLRDL – 3 x 12 x 32.5kg

Felt amazing in the 3 points, 60s were 95%. Tempo was perfect, headwind on the back straight so first time was slower but hit the others. All in all a great recovery week.

6 December

Pause Squat Jumps – 3 x 5
Depth Jumps – 3 x 5 x 41cm
Donkey Kicks – 3 x 20 x 2.5kg
Standing Plate Twist – 3 x 18 x 13.5kg
ISO Hip Flexor Hold – 3 x 15 secs

Kept the load down by taking out front squats, going to have an Epsom salts bath after my stretching. Race in 6 days!! I think Tuesday will be the last weights before then, will go without squats to give myself the best chance at a PB

[Fraser Young]

SPP – Week 4

23 November

Drills B
Hurdles
Tempo, 121, 21, 33, 212

Good tempo, less runs and less 100s.

24 November

Supermans, 8
Starts
Blocks, 8 x 15m
3 x EFE
3 x FEF
Swiss Ball kicks, 25s
Eccentric HS Curl Machine – 2 x 6 x 65lb per leg
Clean Pulls – 4 x 6 x 72kg
Split Jerk – 3 x 7 x 41.5kg

Got out well, maybe need more distance to practice transition but for initial clearance that was good. EFE’s were easy, FEF’s were ok but not amazing. HS curl to finish.

Much better split jerks, can go to 46kg for less reps.

25 November

Drills C
Tempo, 12213, 31221
Circuits x 2 (new)
2 x Pullups 12, handstands
Abs 5 mins

Didn’t know a few of the new exercises but had a guess anyway. Quick session and did stretching, foam roller and hot/cold showers so I’m fresh for blocks.

26 November

MB Throws, 8
Starts
Blocks, 3 x 10, 2 x 20m
3 x (3 x 60m) 30m IL
Swiss Ball kicks, 2 x 25s
Bench Press – 8 x 82.5kg, 6 x 87.5kg, 2 x 4 x 95kg
Split Jerk – 4 x 6 x 50kg

Hamstring twinged on the second set of Swiss Ball kicks, need to take it easy on those. Blocks were hit and miss, have a new position to rise into and that was messing up my rhythm. 60m runs were fine, still finding my feet at top speed and it’s not as controlled as I’d like, a little uncoordinated.

Easing back into bench, fascial release on tight anterior delt and felt fine in the reps I was working in. Was waiting around so did split jerk this eve instead of tomorrow morning.

27 November

Clean Pulls – 3 x 6 x 72kg
Squat – 10 x 126.5kg, 8 x 135.5kg, 6 x 140kg, 5 x 144.5kg
Standing Plate Twist – 3 x 16 x 13.5kg
Bird dogs – 3 x 20

Comfortable with clean pulls at that weight, good squats up until the lower rep range, trying to transition from being good in 8-12 reps to 5-8 range. Bird dogs were too easy, need a new exercise or to use resistance band with it.

28 November

Plyometrics
Hills, 6 x 40m
Tempo, 350,250,100,200,300
Bench Press – 8 x 82.5kg, 6 x 90kg, 2 x 4 x 100kg

Hit all but the last time in tempo, I think if I’d relaxed more in the 100 I would’ve made it. Managed 4x100kg bench, happy with that given my dodgy shoulder.

29 November

Pause Squat Jump – 3 x 5
Depth Jump – 3 x 5 x 41cm
Good Mornings – 12 x 46kg, 2 x 12 x 51kg
Front Squat – 8 x 87.7kg, 2 x 8 x 90kg
BB Glute Bridge – 10 x 63kg, 10 x 67.5kg, 10 x 76.5kg
Resistance Band ISO HS Hold – 4 x 15 secs per leg

Good mornings are not working for me, went back to my ISO holds and they feel better already. Put in glute bridge and felt stronger than a few weeks ago. Also happy to rep at 100kg bench, want to 1RM 120 this season but I don’t know how much it’ll feature in outdoor GPP. Recovery week this week, 60m race on Dec 12th

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