Fraser Young

[Fraser Young]

SPP 6

15 Dec

Drills – A walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Track Tempo – 111,321,321,111 in
16.9,17.9,17.0,54.0,36.4,16.3
55.3,37.5,17.8,17.5,17.2,17.5
Waterloo, 2 x 18 reps in 5:30, 5:35
A1 Pull ups – 7,7,7
A2 L-Sit – 3 x 15 secs
A3 Dips – 3 x 10
Mobility A

Drills (320m), Tempo (1880m), Circuit (481 reps), Core (3 sets), Mobility (6 sets)

16 Dec

Broad Jumps – 4, best of 240cm
MB Throws – 2 x 5
Alt Bounds – 3 x 6 contacts, best of 16.1m
5 x 20m resisted run (mini parachute) in ~3.25 freelap
4 x 40E20F in 2.29,2.21,2.17,2.25 freelap
2 x 60m (45m IL) in 5.34/7.63 and 5.40/7.67 (40m/60m)
Squat Jumps 2 x 2 x 8 x 72.5kg
A1 Nordic Curls – 2 x 4 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit ups – 2 x 8 x 20kg
B2 Bear dog w taps – 2 x 10
B3 Leg Lowers – 2 x 15
Mobility B

Jumps (4), Drills (45m), Throws (10), Accels (160m), Max Velocity (140m), Core (6 sets), Circuits (10 reps), Lower Body (2320kg), Mobility (4 sets)

Wet, 10 degrees, crosswind/headwind, no more than -1m/s. Having a few days off sick is a bit like a sneak peek into what shape you’ll be in when you drop the volume in the competition phase. I was thrilled to dip under 2.23 secs for a flying 20m run after learning it’s equivalent to running 20mph. Next up, 21mph(!) which is 2.13 secs. The fastest I managed last winter was 1.12 per 10m, so 2.24, though those were hand timed.

This has given me a lot more confidence to drag myself through SPP 6,7 and 8 and into the competition phase and the new year.

17 Dec

Mobility C
Drills – A Walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 111,212,212,111
17.5,18.4,16.9,36.9,18.1,36.4
37.3,17.9,36.1,18.0,16.9,17.3
A1 Pull ups – 8,8
A2 L-Sit – 15,15 secs
A3 Dips – 10,10

Drills (320m), Tempo (1680m), Circuit (36 reps), Mobility (6 sets), Core (2 sets)

18 Dec

MB Throws – 4 x 5 x 4kg
Uphill Broad Jumps – 4 x 10
Accels – 3 x 30m in 4.30 freelap
2 x 4 x 60m (35m IL) (~4.30, 7.80 freelap)
High Knees – 4 x 40m
A1 Standing Tib Raise – 3 x 8
A2 Standing Calf Raise – 3 x 8 x 100kg (2 sec ISO)
B1 Sprinter Sit Ups – 2 x 8 x 20kg
B2 Stir The Pot – 2 x 30 secs
B3 Bird Dogs – 2 x 10
Mobility D

Throws (20), Drills (160m), Jumps (40), Accels (330m), Max Velocity (240m), Lower Body Weights (2400kg), Mobility (4 sets), Circuit (24 reps), Core (6 sets)

Slightly damp track, 10 degrees, gusting -4m/s headwind. The times were 4.35 for the 30’s into a headwind so I switched the direction for my 60s and was running 4.25 for 30 so I split the difference. Didn’t feel sharp at all, half expected it given how well I ran on Saturday.

This was quite a long session as I had to go to a separate park for the uphill broad jumps and then to the track. I really feel they’re doing something positive for me and I might try to put more repeat broad jumps in the program next season.

19 Dec

Bench Press – 4 x 5 x 95kg
BB Rows – 3 x 8 x 72.5kg
Pull ups – 8,7,6
Reverse Hyperextensions – 3 x 10
Mobility E

Upper Body (3260kg), Circuit (51 reps), Mobility (6 sets)

Relatively routine.

20 Dec

Uphill Broad Jumps – 4 x 10
Hops L,R,3L3R – 3 x 20m
Alt Bounds – 3 x 6 contacts, best of 15.95m
Blocks – 10,20,30,40m in 1.85,3.11,?,5.42 freelap
4 x 60m (35m IL) in 4.27, 7.85 freelap
300, 200m in 14.9/15.7/16.1 (46.7) and 15.4/14.9 (30.3)
Depth Jumps – 10 x 68cm, 3 x 10 x 73cm
A1 Tib Raise – 3 x 8
A2 SL Soleus Raise – 3 x 12 x 30kg

Jumps (80), Drills (225m), Accels (210m), Max Velocity (130m), Tempo (500m), Lower Body (2160kg), Circuits (24 reps)

Wet track, 10 degrees, no wind. Frustrating that the freelap didn’t pick up the 30m from blocks as I’d love to know the time. Decent session, almost 3 hours long so a little struggle to stay motivated and sharp. Depth jumps were good, I’d have liked to film them to make sure ground contact times are low, will do that next week when the height goes up even further.

I’ve reflected on SPP and its purpose is not to run fast times, it’s closer to running myself into the ground so that when I back off I get a lengthened period of supercompensation in the competition period in which to run some fast times.

All I’m trying to do right now is get through the sessions, keep on top of my recovery, and not get too impatient as the deload week is not far away and I made it through 4 of the 6 weeks of the Verkhoshansky programming I’ve put in. My right knee wasn’t a big fan of the depth jumps so I haven’t told it there’s more coming on Saturday.

21 Dec

Bench Press – 4 x 5 x 95kg
Rotator Cuff – 2 x 2 x 10
A1 Sprinter Sit ups – 2 x 8 x 20kg
A2 Ab Wheel Rollout – 2 x 15
A3 Prone Pull Through – 2 x 10
Mobility E

Circuit (40 reps), Upper Body Weights (1900kg), Mobility (5 sets), Core (6 sets)

This felt like another solid week of training, I’m training 10-11 hours a week when I do everything scheduled so next year I’ll look to dial back on certain exercises that I don’t feel are contributing as much. I’d like to find the minimum effective dose and not the maximum effective dose 😀

[Fraser Young]

SPP 5

8 Dec

Drills – A walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Track Tempo – 111,321,212,111 in
17.6,18.3,17.2,56.0,38.6,17.5
35.0,18.0,37.7,18.4,17.9,17.8
Waterloo, 2 x 15 reps in
A1 Pull ups – 8,8,7
A2 L-Sit – 3 x 15 secs
A3 Dips – 3 x 10
Mobility A

Drills (320m), Tempo (1780m), Circuit (413 reps), Core (3 sets), Mobility (6 sets)

9 Dec

Broad Jumps – 4, best of 236cm
MB Throws – 2 x 5
Alt Bounds – 3 x 10 contacts, best of 25.7m
Blocks – 2 x 10, 2 x 20, 2 x 30m in 1.90, 3 15, 4.32 freelap
2 x 3 x 30E20F in 2.28 freelap
2 x 60m (40m IL) in 4.30/7.78 (30m/60m)
Depth Jumps – 10 x 45cm, 3 x 10 x 60cm
A1 Nordic Curls – 2 x 4 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
Mobility B

Jumps (44), Drills (75m), Throws (10), Accels (180m), Max Velocity (180m), Circuit (10 reps), Mobility (4 sets)

Wet, 11 degrees, up to -4m/s headwind but occasionally calm. I almost hit a 240cm+ broad jump again but fell backwards so not put off by the low number. Wind was stronger during block starts so taking the times with a pinch of salt. I’ve been so excited to do a proper flying run and I only wanted to beat my season’s best 10m fly of 1.16 which I did here. I was a little intimidated by the depth jumps, the program said 75cm but that’s for elite athletes so I started at 45cm but handled that very well. 60cm was off a step ladder so it’ll be interesting to see how I go from higher than that in the garage.

Overall a really solid session, it took over 3 hours so I took out bench press and core, will put more volume on those exercises in the rest of the week.

Here’s one of my better executed depth jumps, shot at 240 FPS it was exactly 0.20 seconds ground contact time.

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10 Dec

Mobility C
Drills – A Walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Grass Tempo – 111,121,212,111
16.8,17.5,16.7,17.1,36.0,18.2
35.2,16.5,34.7,16.5,17.3,17.0
A1 Pull ups – 8,8
A2 L-Sit – 15,15 secs
A3 Dips – 10,10

Drills (320m), Tempo (1580m), Circuit (36 reps), Mobility (6 sets), Core (2 sets)

11 Dec

Alt Bounds – 3 x 10 contacts, best of 26.2m
Accels – 2 x 30m in 4.28 freelap
40 yd in 5.05
3 x 3 x 60m (35m IL) (~4.28, 7.78 freelap)
High Knees – 3 x 40m
KB Jump Squats – 3 x 8 x 15kg
A1 Banded Tib Raise – 3 x 8 x 2 secs
A2 Standing Calf Raise – 3 x 8 x 100kg (2 sec ISO)
B1 Sprinter Sit Ups – 3 x 8 x 20kg
B2 Stir The Pot – 3 x 30 secs
B3 Bird Dogs – 3 x 10
Mobility D

Drills (195m), Accels (360m), Max Velocity (270m), Lower Body Weights (2760kg), Mobility (4 sets), Circuit (24 reps), Core (9 sets)

Wet, 10 degrees, cross wind. I felt good in the warm up and my bounds improved. Happy with a 5.05 for 40 yards, edging closer to sub 5.00. I focused on reaching the highest top speed by 35 metres and holding rather than relaxing too much. Times were very consistent. I rushed home before realising I had high knees to do so those were done on the spot in the gym, though it was nice to watch my form in a mirror.

12 Dec

Bench Press – 4 x 5 x 95kg
BB Rows – 3 x 8 x 72.5kg
Pull ups – 8,7,6
Reverse Hyperextensions – 3 x 10
Mobility E

Upper Body (3260kg), Circuit (51 reps), Mobility (6 sets)

Scraped through the bench press, I moved a set from Saturday as that session was over 3 hours.

13 Dec

ILL

Had a stomach bug. I was on the sofa for 5 hours and only ate toast, bananas and eggs (not all together). I could tell my stomach wasn’t happy and ended up avoiding vomiting so that has saved me about 24 hours of recovery time. Likely to do mobility tomorrow but no weights
or core.

14 Dec

Mobility G

Mobility (5 sets)

I’d recovered by midday but my upper body is never my priority as I feel like it’s one of my strengths so I treated my body to a rare day off.

Hardly able to say it was a good training week when I miss the third speed session but I’m happy with my progress. It’s unrealistic to ask for 100% adherence to a program when factoring in illness/injuries/social obligations, but it still bothers me to miss sessions. I’ve heard coaches say you shouldn’t program all your rest days as some will come organically through the previous reasons.

As long as my times keep dropping and I’m faster in the New Year then I can’t complain. I had more disrupted training last year due to severe weather and injury so a few Wednesdays isn’t a big drama.

[Fraser Young]

SPP 4

1 Dec

Drills – A walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Track Tempo – 111,121,131,111 in
17.9,18.0,18.0,16.7,37.0,18.8
17.7,56.5,17.8,17.7,16.8,17.2
Waterloo, 15 reps in 4:43
A1 Pull ups – 8,7
A2 L-Sit – 15,15 secs
A3 Dips – 10,10
Mobility A

Drills (320m), Tempo (1580m), Circuit (215 reps), Core (2 sets), Mobility (6 sets)

2 Dec

Broad Jumps – 4, best of 243cm
MB Throws – 2 x 5
Speed Skaters – 2 x 8 per leg
Alt Bounds – 2 x 3 x 8 contacts, best of 21.8m
Blocks – 10, 2 x 20, 30m in 1.88, 3 15, 4.30 freelap
2 x EFE, 60m (35m IL) 4.29/7.90 freelap
Squat Jumps – 2 x 2 x 6 x 72.5kg
Bench Press – 3 x 5 x 95kg
A1 Nordic Curls – 2 x 4 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit Ups 2 x 8 x 20kg
B2 Bear Dogs w single arm move 2 x 10
B3 Leg Lowers 2 x 15
Mobility B

Jumps (4), Drills (120m), Accels (130m), Max Velocity (60m), Lower Body weights (1740kg),Upper Body weights (1350kg), Circuit (26 reps), Core (6 sets), Mobility (4 sets)

It was 1-2 degrees today, I had thermal leggings and lycra shorts on top and it was still borderline. Considering the temperature I was very pleased by my broad jump and new PB in alternate bounds. The blocks felt a bit laboured and the 60m runs felt very laboured. Now that I’m doing L-sits on tempo days I could feel an overworked core so I ditched the final set of the core circuit.

I know I’m running myself into the ground with these sessions so I have to keep the faith that come the competition period I see big gains. I’ve been tracking my training times compared to the same point last year and my 60m runs are slower but accelerations are a little ahead. I have some flying runs on 9th Dec which will give me a much better idea of what can be done at top speed as up until now I’ve been working with an intensity limit of 30-35m.

3 Dec

Mobility C
Drills – A Walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Grass Tempo – 111,212,111
A1 Pull ups –
A2 L-Sit – 15,15 secs
A3 Dips – 10,10

Drills (320m), Tempo (1680m), Circuit (47 reps), Mobility (6 sets), Core (3 sets)

4 Dec

Accels – 2 x 30m in ?? freelap didn’t pick it up
40 yd in 5.20
3 x 3 x 60m (30m IL) (~4.25, 7.85 freelap)
High Knees – 3 x 40m
Back Squat – 12 x 95kg, 10 x 107.5kg, 6 x 115kg, 4 x 122.5kg
A1 Banded Tib Raise – 3 x 8 x 2 secs
A2 Standing Calf Raise – 3 x 10 x 95kg (2 sec ISO)
B1 Sprinter Sit Ups – 2 x 8 x 20kg
B2 Stir The Pot – 2 x 30 secs
B3 Bird Dogs – 2 x 10
Mobility D

Drills (120m), Accels (360m), Max Velocity (270m), Lower Body Weights (6245kg), Mobility (4 sets), Circuit (24 reps), Core (6 sets)

Wet track, no wind. I had a highly caffeinated pre-workout and had stomach problems for half my reps, won’t be doing that again. Felt good in the squats.

I’m possibly relaxing too much after the intensity limit, doing 1.21 per 10m when it should be 1.18. I pushed a little more and managed to take 0.1 secs off the 60m time. I was running 7.90 HT at this point last season so while I’m not panicking, I would like to be matching an equivalent in freelap, which would be ~7.70. It’s becoming clear that fatigue from things like weights and previous workouts has a far larger impact on top speed than acceleration.

5 Dec

Bench Press – 3 x 5 x 95kg
BB Rows – 3 x 8 x 70kg
Pull ups – 8,7,6
Reverse Hyperextensions – 3 x 10
Mobility E

Circuit (51 reps), Upper Body Weights (3105kg), Mobility (6 sets)

Hard to imagine adding 5-10kg to my bench will do much for my times so it’s energy I’d rather conserve.

6 Dec

Mobility F

Mobility (3 sets)

I’m ill, only a blocked nose but it’s about time I eased off on the training. I’m sore from Monday and could potentially be a higher injury risk if I did train. Medicated and resting but did do my mobility work.

7 Dec

Bench Press – 3 x 5 x 95kg
BB Rows – 3 x 8 x 70kg
Pull ups – 8,7,6
Rotator Cuff – 2 x 2 x 10
A1 Sprinter Sit ups – 2 x 8 x 20kg
A2 Ab Wheel Rollout – 2 x 15
A3 Prone Pull Through – 2 x 10
Mobility E

Circuit (61 reps), Upper Body Weights (3105kg), Mobility (5 sets), Core (6 sets)

I realised my adductor/gracilis was slightly strained, and that it originated from my upper body session two days ago when I was pushing with the legs in bench press. I was overly casual about the upper body session and did no lower body warm up, despite being tight and training in a 5 degree garage. I did a more thorough warm up here and got through it unscathed. I’m 80% sure I can handle tempo tomorrow but only 50/50 whether I’ll be able to do speed in 2 days time.

Having a day off made me realise just how beat up my body is. I might try and book in a sports massage before Xmas or at least use the massage gun on myself more. It looks like I’ll avoid snow for the next week and hopefully my left groin doesn’t impede me.

[Fraser Young]

SPP 3

24 Nov

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
MB Throws – 3 x 8 x 4kg
Track Tempo – 111,321,212,111 in
16.7,16.9,17.7,55.5,37.4,17.7
36.9,16.5,36.8,17.7,17.4,17.6
A1 Pull ups – 8,6,4
A2 L-Sit – 15,15,12 secs
A3 Dips – 10,10,9

Mobility A

Drills (320m), Tempo (1780m), Circuit (47), Core (3 sets), Mobility (6 sets)

25 Nov

Broad Jumps – 4, best of 243cm
Box Jumps – 3 x 5
MB Throws – 2 x 5
Speed Skaters – 2 x 8 per leg
Blocks – 2 x 10, 2 x 20, 30m in 1.90, 3.15, 4.27 freelap
2 x EFE, 2 x 60m (30m IL) 4.35, 7.90 freelap
Back Squat – 3 x 6 x 115kg
Bench Press – 3 x 6 x 90kg
A1 Nordic Curls – 2 x 4 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
B1 Sprinter Sit Ups 3 x 8 x 20kg
B2 Bear Dogs w single arm move 3 x 10
B3 Leg Lowers 3 x 15
Mobility B

Jumps (19), Accels (170m), Max Velocity (80m), Lower Body weights (2070kg),Upper Body weights (1620kg), Circuit (26 reps), Core (9 sets), Mobility (4 sets)

26 Nov

Mobility C
Drills – A Walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Grass Tempo – 2 x 8 x 100m in 18.5 to 19.5 secs
A1 Pull ups – 8,6,4
A2 L-Sit – 15,15,12 secs
A3 Dips – 10,10,9

Drills (320m), Tempo (1680m), Circuit (47 reps), Mobility (6 sets), Core (3 sets)

Tried to do an 8am workout and got caught out by the frost. Unable to use the track and I only came with trainers so I was slipping around on the grass. I was okay at top speed but the acceleration was really slow which meant times were almost 2 seconds slower than usual. I will bring boots next time.

27 Nov

Accels – 2 x 30m in 4.28 freelap
40 yd in 5.01
3 x 3 x 60m (30m IL) (~4.22, 7.65 freelap)
High Knees – 3 x 40m
Back Squat – 2 x (10 x 102.5kg, 5 x 120kg, 2 x 130kg)
A1 Banded Tib Raise – 3 x 8 x 2 secs
A2 Standing Calf Raise – 3 x 10 x 90kg (2 sec ISO)
B1 Sprinter Sit Ups – 3 x 8 x 20kg
B2 Stir The Pot – 3 x 30 secs
B3 Bird Dogs – 3 x 10
Mobility D

Drills (120m), Accels (360m), Max Velocity (270m), Lower Body Weights (6470kg), Mobility (4 sets), Circuit (30 reps), Core (9 sets)

Mild for the time of year, a tailwind and someone else doing accelerations all made for some good times. Pleased to survive back squats, it’s always a bit of a transition from high rep to low so to handle a double at 130kg was nice. There will be some disruption with snow forecast later in the week so I’m grateful for any track sessions I can do between now and Xmas (12 including one on Xmas day).

28 Nov

Bench Press – 3 x 6 x 90kg
BB Rows – 3 x 8 x 70kg
Pull ups – 8,6,5
Reverse Hyperextensions – 3 x 10
Mobility E

Circuit (49 reps), Upper Body Weights (3300kg), Mobility (6 sets)

I used to unrack my barbell for rows but starting from the floor puts me in a much nicer position. All quite routine.

29 Nov

Trek – 3 x 20m, best 8 alternate bounds of 20.75m
3 x (20m chute, 30m falling)
2 x 2 x 60m (30m IL) (~4.25 30m, 7.85 freelap)
Hard Tempo
300m in 14.9/15.8/16.1 (46.8)
200m in 14.4/15.0 (29.4)
Back Squat – 3 x 6 x 115kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Banded Tib Raise – 3 x 8 x 2 secs
B2 Kickstand Soleus Raise – 3 x 12 x 20kg

Drills (320m), Accels (270m), Max Velocity (120m), Tempo (500m), Lower Body Weights (3510kg), Circuits (34 reps), Mobility (3 sets)

Not a breath of wind, only 6 degrees but sunny and pleasant. My quads feel heavy after Monday’s squats so I was pleased with the times. Back squat wasn’t too troublesome and I used the hex bar for soleus raise to good effect. Bring on the easy week!

30 Nov

Bench Press – 3 x 6 x 90kg
BB Rows – 3 x 8 x 70kg
Pull ups – 8,8,7
Rotator Cuff Cable – 2 x 2 x 10 x 5kg
A1 Sprinter Sit ups – 3 x 8 x 20kg
A2 Russian Twists – 3 x 12 x 8kg
A3 Prone Pull Through – 3 x 10
Mobility E

Circuit (63 reps), Upper Body Weights (3300kg), Mobility (5 sets)

A rare appearance in a public gym. I had a free session at Gymbox so did this during my lunch break at the office.

Yet another solid week of training, keen to get into the lower rep ranges and start seeing my training times drop.

[Fraser Young]

SPP 2

17 Nov

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
MB Throws – 3 x 8 x 4kg
Track Tempo – 111,321,212,111 in
16.6,17.5,16.6,54.7,36.6,17.4
35.9,17.0,35.0,17.8,17.3,17.8
Mobility A

Drills (320m), Tempo (1680m), Throws (18), Mobility (6 sets)

18 Nov

Broad Jumps – 4, best of 237cm
Box Jumps – 3 x 5
Accels – 2 x (20m PU, 20m chute, 30m fall)
3 x EFE, 3 x FEF 60m
RLESS – 3 x 6 x 80kg
KB Jump Squat – 3 x 7 x 15kg
A1 RDL – 3 x 7 x 90kg
A2 Swiss Ball Hypers – 3 x 12
B1 SL Swiss Ball HS Curls – 3 x 10
B2 Lunge Jumps – 3 x 8
C1 Nordic Curls – 2 x 4 x 4 secs
C2 Seated Leg Kicks – 2 x 8 secs
Lying Adductor Raise – 2 x 40
D1 Sprinter Sit Ups 3 x 8 x 20kg
D2 Bear Dogs w single arm move 3 x 10
D3 Leg Lowers 3 x 15
Mobility B

Jumps (43), Accels (230m), Max Velocity (180m), Lower Body weights (5085kg), Circuit (156 reps), Core (9 sets), Mobility (4 sets)

19 Nov

Mobility C
Drills – A Walk, A March, A Skip, A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Track Tempo – 111,121,121,111 in
15.9,16.9,16.8,17.4,33.9,17.7
17.0,34.9,17.2,16.4,17.0,16.6
Waterloo – 15 reps in 4:30

Drills (320m), Tempo (1480m), Circuit (180 reps), Mobility (6 sets)

Forgot to massage my calves in the evening, annoying as I have a feeling it makes a positive difference to speed sessions the following day.

20 Nov

Box Jumps – 3 x 5
Accels – 2 x 30m in 4.32 freelap
40 yd in 5.13
4 x 3 x 60m (25m IL) (~3.75, 7.88 freelap)
A1 Banded Tib Raise – 5 x 8 x 2 secs
A2 Standing Calf Raise – 5 x 10 x 90kg (2 sec ISO)
B1 Sprinter Sit Ups – 3 x 8 x 20kg
B2 Stir The Pot – 3 x 30 secs
B3 Bird Dogs – 3 x 10
Mobility D

Jumps (15), Accels (390m), Max Velocity (360m), Lower Body Weights (4500kg), Mobility (4 sets), Circuit (40 reps), Core (9 sets)

Bit of a tailwind today. One more speed session and the weights volume comes down. I can’t wait.

21 Nov

A1 BB Rows – 3 x 7 x 70kg
A2 Plate Toss – 3 x 8 x 10kg
B1 DB Incline Press – 8,8,6 x 32.5kg
B2 Clap Pushups – 3 x 7
BB Overhead Press – 3 x 7 x 47.5kg
EZ Skull Crushers – 3 x 8 x 36kg
Mobility E

Circuit (45 reps), Upper Body Weights (5000kg), Mobility (6 sets)

22 Nov

Trek – 3 x 20m
Blocks – 6 x 10m, 2 x 20m (1.82 freelap)
3 x 3 x 60m (25m IL) (~4.27 30m, 7.90 freelap)
Hard Tempo
300m in 14.7/16.1/16.3 (47.1)
200m in 14.7/15.2 (29.9)
Back Squat – 3 x 7 x 110kg, 7,6,6 x 110kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
B1 Banded Tib Raise – 5 x 8 x 2 secs
B2 Kickstand Soleus Raise – 5 x 20 x 10kg

Drills (320m), Accels (325m), Max Velocity (270m), Tempo (500m), Lower Body Weights (4400kg), Circuits (150 reps), Mobility (3 sets)

I did an extra 20m bound as they are coming up in later parts of SPP. Nice to see that blocks are likely faster than 3 point start, by what looks to be 0.05 seconds. Reassuring whenever I look at my 60m times from 3 point start. I’m really excited at the prospect of getting immediate feedback from top speed sprinting, doing a flying run and focusing on a certain cue then seeing exactly how fast it was will help so much. I’m also happy to see the back of the high volume lower body work!

23 Nov

Bench Press – 8,8,7 x 85kg
Rotator Cuff – 3 x 10
A1 Sprinter Sit ups – 3 x 8 x 20kg
A2 Ab Wheel Rollout – 3 x 15
A3 Prone Pull Through – 3 x 10
Mobility G

Upper Body (1955kg), Mobility (8 sets), Core (9 sets)

I probably had the final rep of bench press but wasn’t in the mood to push it.

Really happy to complete this first 8 week block unscathed, barely missing an exercise. My only concern for the next six weeks is how much the cold weather is going to disrupt my training. Last winter my times were slower when it was 7 degrees or colder, I now have thermal long lycra which should allow me to keep going. The only issue then becomes snow, which would mean moving to an exercise bike protocol.

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