Fraser Young

[Fraser Young]

SPP 4 (easy)

28 Apr

Drills – AABB x 2
Bike Tempo – 111,3121,3121,111 lvl 7, 160W

Skipped circuits, my upper body is wrecked from a pushup program.

29 Apr

Box Jumps – 3 x 5
CMJ 57cm, Broad Jump 240cm
Blocks – 3x30m
3 x 30E20F
2 x 60m (35m IL) in 7.89, 35m in 5.00
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
Prone Cobra – 3 x 20 secs

The squats are something called a “power matrix” and based on my 1RM that’s what I should follow. I had been repping at 115kg but it was singles with a focus on speed (and therefore power).

30 Apr

Drills – AABB x 2
Bike Tempo – 111,131,212,111 lvl 7, 160W
MB Circuit – 1 x 10 in 3:07
Mobility, 6 exercises

1 May

MB Throws – 3 x 5
3 x 30m in 4.38, 4.39, 4.40 +1 m/s wind
2 x 3 x 60m (35m IL) first 35m in 4.96
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 20 secs

I was hoping for something “easier” for my easy week than just a reduction in strength training but it suits me ahead of a race on the 13th.

3 May

Plyo Series – 3 x 20m
3 x 30m in 4.53,4.47,4.48 headwind -0.5m/s
3 x 60m (35m IL)
2 x 90m EFE
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
Stomach Vacuums – 6 x 10 secs

Despite poor sleep I was happy with that session and enjoyed the 90’s.

This was a solid week of training and I’m glad I’ve been able to build on the indoor season and run consistently well. My first 100m of the year is on Sat 13th May but I don’t plan on doing much of a taper, other than reducing the volume of the conditioning session scheduled for the 12th.

If I’m slower than 12.35 over 100m I’ll consider it a wasted trip, anything 12.15-12.35 is expected, 12.00-12.15 is really good and if I break 12 seconds at the first attempt (with a legal wind) I’ll be thrilled.

[Fraser Young]

WEEK 7

28 Apr

Warm up
Push ups – 20,32,26,26,25+9+9+7
Cool down

Developing some intense tightness across my elbow in certain positions and also my upper traps. There’s definitely something that is either being missed by the post-workout stretches or that just can’t handle the volume.

30 Apr

Warm up
Push ups – 20,20,24,24,20,20,23,34+10+8+3
Cool down

The volume is too much, I’m knackered by the final set. Using 2.5 mins rest until the final set and holding firm at 52 bpm.

2 May

Warm up
Push ups – 24,24,31,31,26,26,24,29+9+7+7+8
Cool down

Huge amounts of cumulative fatigue have built up in my arms and I felt tired before the first set. For the final set I tried to sneak it up to 54 bpm but that turned out to be far too fast so I dialed it back. I was using 3 minutes rest between sets and barely finished some of these.

Today is Tuesday, I would say the earliest I would consider a max effort set would be Sunday. I’m tempted to do something in between especially given the extreme tightness across my elbow. I have Kelly Starrett’s Becoming a Supple Leopard which will likely have some nice exercises to go through on Friday.

100 reps is very unlikely but I’m expecting to land north of 50.

[Fraser Young]

WEEK 6

21 Apr

Warm up
Push ups – 18,28,24,24,31
Cool down

Completely blanked on the need to do more in the final set, the target was 42 reps. I could feel my bicep straining quite a bit so I added an extra stretch for it afterwards.

23 Apr

Warm up
Push ups – 18,18,24,24,19,19,32+9+5
Cool down

25 Apr

Warm up
Push ups – 20,20,26,26,21,21,37+9+4
Cool down

A best effort in this program at 37 reps, pleased considering this was the 7th set.

[Fraser Young]

SPP 3

21 Apr

Drills – AABB x 2
Bike Tempo – 111,3121,3121,111 lvl 7, 160W
MB Circuit – 1 x 10 in 3:32
GS Circuit (no pushups) – 2 x 20 in 4:10, 4:27
AH Mobility – 2 sets

22 Apr

Box Jumps – 3 x 5
CMJ 56cm, Broad Jump 240cm
Blocks – 2×10,2×20,2x30m
3 x EFE 60m
2 x 60m (30m IL) 30m in 4.37, tailwind +2m/s
Back Squat – 4 x 4 x 115kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 5 x 15kg
Prone Cobra – 3 x 25 secs

23 Apr

Drills – AABB x 2
Bike Tempo – 111,131,212,111 lvl 7, 160W
MB Circuit – 1 x 10 in 3:35
Mobility, 6 exercises

24 Apr

MB Throws -3 x 5
Accels – 3 x 30m in 4.60, 4.44, 4.52 no wind
4,3 x 60m (30m IL) first 30m in 4.42
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 67.5kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 85kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 20 secs

26 Apr

Plyo Series – 3 x 20m
Broad Jump – 252cm
Accels – 3 x 30m in 4.49,4.53,4.44 headwind -1m/s
4 x 60m (35m IL)
2 x 90m (30m IL), 11.81, 11.67
Back Squat – 4 x 4 x 115kg
Stomach Vacuums – 6 x 10 secs

I’m tired and very pleased that next week is easier.

[Fraser Young]

SPP 2

14 Apr

Drills – AABB x 2
Bike Tempo – 111,1212,3121,111 lvl 6, 150W
MB Circuit – 1 x 10 in 3:27
GS Circuit (no pushups) – 2 x 15 in 3:30, 3:18
AH Mobility – 3 sets

15 Apr

Box Jumps – 3 x 5
CMJ 57cm, Broad Jump 239cm
Blocks – 4×10, 4x20m
3 x EFE* 60m
3 x FEF 60m
Back Squat – 5 x 105, 2 x 5 x 110kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 6 x 10kg
Prone Cobra – 3 x 25 secs

*E = Easy or submax, F = fast or max, and these are 20m sections. So EFE 60m means 20m submax, 20m max effort and 20m submax again.

I pushed myself a little more in the back squat, I don’t have many weeks where I can genuinely go for it so taking advantage early in SPP.

16 Apr

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
MB Circuit – 1 x 10 in 3:21
Mobility, 6 exercises

17 Apr

MB Throws -3 x 5
Accels – 2 x 30m in 4.44, 4.44 (tailwind)
3 x 3 x 60m (25m IL)
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 65kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 85kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 20 secs

19 Apr

Plyo Series – 3 x 20m
Broad Jump – 253cm
Accels – 2 x 30m in 4.57,4.54 (tailwind)
2 x 3 x 60m (25m IL)
2 x 90m (25m IL), first run in 11.42
Back Squat – 3 x 5 x 110kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 5 x 15kg
Stomach Vacuums – 6 x 10 secs

For some reason I jump better at the track, 253cm is the most I’ve managed in a while. Thought my accels would be faster given the broad jump. Happy with the 90’s, the extra 5m of acceleration allowed me to get a much faster time than last week. Three more full weeks of training and then a race.

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