Fraser Young

[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

[Fraser Young]

SPP – Week 3

16 November

Hurdles, 2
Drills B, 2
Tempo, 121, 212, 212, 121
Circuits x 2
Pullups 12, Handstands x 2
Abs 3.5 mins

Really good tempo, I don’t feel the 100s at all now so did the same volume in less runs. Circuits had a few abs in and did bridges and front squats yesterday so only did 3.5 mins abs to finish. Chest is sore at the joining bit from upper pec to front deltoid, I’ve been doing stretches to open my chest up a bit so maybe overdid them.

17 November

Jumps, 5
Starts
Blocks, 3×10, 3×20
3 x (20m sled, 2 x 30m 3 pt)
3 x FEF
Clean Pulls – 3 x 6 x 63kg
Split Jerk – 3 x 6 x 41.5kg

Jumped 110cm, Martin showed me how to jump with the pressure more on the front of your feet, will try that another time. Good blocks, driving is low and fluid. Sleds were fine, 30m 3pt was fast and felt great. First FEF caught me off-guard as 20m came so soon and it ended being a FEE run, the other 2 runs were better. Weights in the evening, clean pulls are comfortable at 63kg.

18 November

Hurdles
Drills
Tempo, 30,40,30-30,40,30-30,40,30-20,30,30
Circuits x 2
Abs 3 mins

Good session, couldn’t quite finish the last run as the recovery was quite short early on. Cruising in circuits now.

19 November

Throws, 10
Starts
Pressups, 3×10, 1x (15, 20,25,30m)
3 x 4 x 60m, 25m IL (WB/4 mins)
Henks, 2 x 25s
Bench Press – 8 x 85kg, 6 x 92.5kg, 4 x 95kg, 2 x 100kg

Much harder to complete the runs than the 4×4 last week, tried to get technique right at top speed. Sore deltoid/pec in bench.

20 November

Clean Pulls – 3 x 6 x 72kg
Squat – 12 x 117.5kg, 8 x 126.5kg, 6 x 135.5kg, 6 x 131kg faster up
Standing Plate Twist – 4 x 14 x 13.5kg
Bird dogs – 4 x 18

Not happy about left shoulder from Friday as I have bench tomorrow, gave split jerks a miss today.

21 November

Plyometrics
5 x 40m sled
300,200,100,200,300 (45, 28, 13, 28, 46)

Quads had big doms, sled was good as I stayed down to the line. Picked up the pace from last week in the tempo and I died at 180 on the final rep and dragged my legs home just shy of the target time.

22 November

Pause Squat Jump – 3 x 5
Depth Jump – 3 x 5 x 41cm
Good Mornings – 2 x 12 x 37kg, 12 x 41.5kg
Front Squat – 8 x 85.5kg, 8 x 90kg, 8 x 92.2kg
Donkey Kicks – 3 x 18 x 2.5kg

Depth jump RFD is improving, the first few were poor at the new height but I was getting good air by the end, I’m actually looking forward to the day I hit my head on the ceiling. Hamstrings are alright, slowed the donkey kicks down and really felt the last reps hitting my glutes. Almost toppled on front squat, seemed to give way when I tried to hold my breath. It’s working core more than quads right now but I need both so that’s fine.

[Fraser Young]

SPP – Week 2

8 Nov

Clean Pulls – 8 x 44.5kg, 2 x 8 x 53.5kg
Squats – 8 x 113kg, 8 x 117.5kg, 8 x 122kg
Bench Press – 8 x 72kg, 5 x 81kg, 3 x 85.5kg, 5 x 83.2kg

9 November

Drills B
Hurdles x 2
Tempo 111, 212, 212, 111
2 x Circuits
Pullups (12), Handstands x 2
Abs 4 min 30

Pretty good, feel like I’m getting fitter from these than regular tempo, circuits are good. Extra 30 secs of abs were noticeable.

10 November

10 x Supermans, 1 hop Supermans
Starts
Pressup starts, 5 x 10m
Block Starts, 5 x 20m
3 x (20m Sled, 2 x 25m 3pt)
60m EFE
Split Jerk – 5,4,5 x 37kg
Full Squat – 4 x 6 x 58.5kg
Plate Twist – 20 x 9kg, 20 x 11.2kg

Would’ve liked a bit further on my supermans but first attempt at them so ok. My right hamstring twinged (lower, outside of leg) as I brought my leg forward on the first press up start, but after that it was fine. I think I tried to go too fast too soon as I was racing, should massage them more often in case it happens again. Sleds were better, 3 points were great, really strong. Only did the explosive weights as I did squats and bench on Sunday. Had minor problems with split jerk but a wider grip fixed it. Long session.

11 November

Drills B
Pat & Paul Session:
Hurdles
Drills
Tempo 40,40,40, 40,40,60, 40,60,60, 60,60,60
Med ball throws, 10 sets of 10

Happier at that tempo pace, ours is quite intensive in comparison. Enjoyed new drills and hurdles, medball was tiring after all that. Would do an abbreviated version again.

12 November

10 x Supermans, 1 hop Supermans
Starts
Push up starts, 3 x 10, 3 x 15
4 x (4 x 60m) 20m IL, WB/4min
Swiss Ball kicks, 2 x 25s
Bench Press – 8 x 80kg, 6 x 85kg, 2 x 4 x 90kg

Trashed after yesterday, my legs felt like they were hungover and calves were solid. I took the starts easy as my hamstrings have been playing up a bit. Got out better as we progressed, 60m runs were great and I wasn’t fading by the end but my calves were quite sore to walk on between reps. Could only manage bench so everything else will get done tomorrow morning.

13 November

Squats – 12 x 113kg, 8 x 126.5kg, 2 x 6 x 126.5kg
Bird Dogs – 4 x 16 reps
Clean Pulls – 4 x 8 x 58.5kg
Split Jerk – 6 x 37kg, 8 x 37kg, 2 x 7 x 39.2kg

14 November

Plyometrics
Hills, 6 x 40m
Tempo, 300,200,100,200,300 (51, 32, 15, 32, 51)
Bench Press – 8 x 82.5kg, 6 x 87.5kg, 5 x 92.5kg, 4 x 97.5kg

Gym Friday morning, good hour of weights. Calves sore as I did a bit of massage on them with roller. Hills weren’t great, not much push off. Took tempo too easy, should have been a second quicker for each hundred. Happy with bench.

15 November

Pause Squat Jump – 3 x 5
Depth Jump – 3 x 5 x 22cm
Good Mornings – 3 x 12 x 28kg
Front Squat – 2 x 8 x 81kg, 8 x 85.5kg
Donkey Kicks – 3 x 16 x 2.5kg (ankle weight)
Abs (3 x 1 min bridges)

First time doing split jerks, depth jumps and good mornings. Want stronger hip extensors so glute and hamstrings will get the most focus. Happy with my bench, last winters 1RM was 100kg, though I am a few kgs heavier now.

[Fraser Young]

Comp – Week 11

24 August

Jumps, 4
Drills E
Blocks 3 x 30m
3 x 100m
Weights

Good to get back and do jumps, comfortably over 105cm. Blocks were solid again. There must have been a +6 or 7 wind outside and it was a little too much to get my technique right as I was flying down the track. Times were (11.59w, 11.41w, 11.44w), it’s a good training effect as my legs have now gone that speed, although it was so gusty my technique wasn’t its best.

26 August

Tempo, 321 221 221

27 August

Jumps, 4
Drills E
2 x 60m strides
2 x 20E100F
Deadlift – 4 x 10 x 88.5kg

Was not feeling it today, was working until 2am so bit groggy. The wind was swirling and didn’t help, but neither run was under 11 and my legs didn’t feel even so I called it quits and did deadlift.

29 August

Hurdle Jumps – 4 x 8 x 76/84cm
Jumps for Height – 3 x 6
Jump into Lunge – 3 x 6 per leg
Shock Jump – 3 x 5 x 80cm
Squats – 2 x 8 x 110kg, 2 x 8 x 112.5kg
Eccentric SL Ham Curls – 2 x 9 x 20kg
Side bridge – 2 x 1 min per side
Front bridge – 2 mins

[Fraser Young]

Comp – Week 10

17 August

Throws, 4 (OH Shot Put 14.30m)
Drills E
3 x 30m
2 x 60m strides
3 x 90m
2 x 40E25F
Hang Cleans – 2 x 4 x 73.5kg
Eccentric SL Ham Curls – 2 x 8 x 16.25kg

Didn’t feel great today, my shot was down, probably overdid it on Saturday. 30’s were good, technique was there. Ran 90’s outside, (10.75, 10.75, 10.59), thought I had a PB on the last run but not quite. Was a little unsure what to be focusing on at top speed other than good arms. My hang cleans were powerful.

18 August

Drills ACK x 2
Tempo, 321 221 221
Chin Ups – 3 x 15
Proper DB Rows – 3 x 11 x 21kg
Alt DB Bench Press – 2 x 16 x 33.5kg
BB Curls – 2 x 10 x 37kg
Ab Circuit – 15 mins

Good session.

19 August

Throws, 4 (OH Shot Put 14.50m)
Drills E
2 x 60m strides
3 x 20E100F
150m

The OH shot is meant to be a marker for how fresh I am, wondering if I need to cut down on the volume of training. Hips were aching from extra RoM and did ISO hip holds before and after training to strengthen. Flying runs were great, think legs came up higher, worked on keeping a forward head and body position (10.81, 10.81, 10.75). Also happy with the 150m until the last 20m when I was breathing heavily before the line (17.56). No weights as my abs are sore from yesterday and deadlifts won’t help that.

21 August

Hurdle Hops 4 x 8
Drills E
Blocks 3 x 30m
100m
2 x (80m 2 mins 80m)
Pullup Challenge – 40 reps in 2:10
Squats – 1 x 6 x 110kg, 1 x 6 x 120kg, 1 x 5 x 125kg
Eccentric SL Ham Curls – 3 x 8 x 16.25kg
Wall Sit/Ski Squats – 8 in 120 secs, 30kg

Tried 3 point start with feet two steps back from the front of the white line, mimicking my block start feet position and really felt better coming out to 30m. 100 was a bit ragged at the end (11.75) nonetheless a good run on a damp track. Killed the first 80m, and was very happy with all four of those runs (9.40, 9.78, 9.53, 9.78). Rest and then weights, back wobbled a bit in squats but other than that a great day.

22 August

Hurdle Mobility
Tempo, 3 x 4 x 100m (30 secs/2.5 mins)

Had to do tempo indoors, got a bead on. Upper body is sore from pull up challenge, so no weights today.

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