Fraser Young

[Fraser Young]

GPP / SPP 1

24 Mar

Drills – AABB x 2
MB Throws – 3 x 7
Bike Tempo – 2 x 6 x 45 on 15 off, lvl 6, 150W
MB Circuit – 1 x 15 reps in 5:04
MB Circuit – 2 x 15 reps in 2:37, 2:42
DB Rows – 3 x 8 x 35kg
DB Incline Press – 3 x 8 x 27.5kg
Skull Crushers – 3 x 8 x 33.5kg
OHP – 6,5,4 x 45kg

I had pain in my neck/upper trap on the right side when pressing, it felt like an electric shock.

25 Mar

Box Jumps – 3 x 5
CMJ 56cm, Broad Jump 230cm
Accels – 2 x 3 x (20m push up, 20m 3 point) in 3.25 secs
RLESS – 3 x 6 x 25kg
SL Swiss Ball Curls – 3 x 10
RDL – 3 x 7 x 72.5kg
BB Hip Thrust – 3 x 7 x 102.5kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

Wrecked after this, I can barely move my head so the CMJ and broad jump was just to make sure I was capable enough to do the session.

26 Mar

Drills – AABB x 2
Bike Tempo – 3 x 6 x 45 on 15 off, lvl 6, 150W

Still in pain, decided to split this session and do most of it another day. Had a high fever since the previous day and also a sore throat.

27 Mar

Box Jumps -3 x 5
CMJ 56cm, Broad Jump 236cm
Accels – 3 x (20m pushup, 20m 3 point) in 3.35secs
3 x EFE 60m, last 20m in 2.30, 2.33, 2.33
RLESS – 3 x 7 x 25kg
SL Swiss Ball Curls – 3 x 10
RDL – 3 x 8 x 72.5kg
BB Hip Thrust – 3 x 8 x 102.5kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 18 secs

Slight headwind for the runs, happy enough with 2.33 as a starting point.

28 Mar

MB Throws – 3 x 7
DB Rows – 3 x 8 x 35kg
DB Incline Press – 3 x 8 x 27.5kg
Skull Crushers – 3 x 8 x 33.5kg
Mobility – 3 exercises

29 Mar

Plyo Series – 2 x 20m
Accels – 3 x 10m pushup
Accels – 3 x 20m 3 point, 3 x 30m 3 point, 30m in 4.47, 4.55, 4.50
Hard Tempo – 3 x 4 x 100m avg 15.6 secs, 15.8 secs, 16.1 secs
RLESS – 2 x 7 x 25kg
SL Swiss Ball Curls – 2 x 12
RDL – 2 x 7 x 75kg
BB Hip Thrust – 2 x 8 x 105kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 6 x 10 secs

Comfortable tailwind this time, gusting but probably an illegal one, maybe 2.5-3.0 m/s. The hard tempo is basically a split 400m as you only get 30 secs rest, then 3 mins between sets. I didn’t have my second set of spikes so expected to be slower given it’s slippery and I was in trainers.

Happy to get back on the track, ready for some nicer weather and longer runs, highest was 12 degrees and that was already more pleasant than most of my winter season.

[Fraser Young]

WEEK 2

24 Mar

Warm up
Push ups – 12,15,12,12,22
Cool down

I had a poor night of sleep but physically was feeling quite fresh. I’m not concerned that my final set hasn’t progressed from 22 as I can tell that the first 4 sets produce quite a bit of fatigue.

26 Mar

Warm up
Push ups – 14,17,13,13,22
Cool down

I strained my neck on the evening of the 24th doing overhead press so this was very uncomfortable to complete.

28 Mar

Warm up
Push ups – 16,19,14,14,21
Cool down

I only just squeezed past the target 20 reps. I have two tricks up my sleeve, longer rest and palmer cooling.

For the first six sessions I’ve used 75 seconds rest between sets, with a slightly longer 90 seconds before the final set. Even extending this out by 15-30 seconds will make enough of a difference that I should get through week 3.

Palmer cooling is a concept I picked up from the Andrew Huberman podcast, and it’s ideal for muscular endurance. The main reason our bodies fail at high rep is due to local overheating of the specific muscles used for the exercise. A solution is to cool the body via the palms of the hands (or soles of the feet if you wish), which has been shown to make very significant improvements to fatigue management in repeat sets. I don’t want to deploy this until a) I really need to and b) I’m confident that I can gauge how many reps my body can do without the cooling, so I can assess the effectiveness of cooling my palms.

[Fraser Young]

14 Mar

Weight – 69.1kg, 16% body fat
Measurements: Bicep tensed (36cm), Chest (101cm), Waist (79cm)

Bench Press – 1 x 90,95,100,105,110kg

Very close to failing 110kg, it was a real grind. Only ever been consistently able to 1RM 115kg so pleased to have most of that strength despite not fully focusing on bench press this year.

WEEK 1

17 Mar

Warm up
Push ups – 13,15,10,10,22
Cool down

Tougher than I thought it would be, and I can imagine finishing every workout with a set to failure will mean recovery is hard to come by.

19 Mar

Warm up
Push ups – 13,15,11,11,20
Cool down

Fully expecting a lower final set here given the muscle soreness. It doesn’t help that I’m doing a pretty intense opening week of sprint training but once I get through this week and rest I should be fine.

21 Mar

Warm up
Push ups – 14,16,12,12,19
Cool down

Only a little tired here. I had hoped to have a little more breathing room between the minimum reps in the final set, which in this case was 16, and my total. The end of week two involves a minimum target of 20 reps so I’m already a bit apprehensive. Hopefully a few days rest will do me good.

[Fraser Young]

Comp Week 8 of 8

27 Feb

Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 20,30,40m
70m (timed 60m in 7.98), slight headwind and about 5 degrees
Bench Press – 2 x 2 x 90kg
Stomach Vacuums – 6 x 10 secs

28 Feb

Drills – ABAB x 2
Drills – ACK, SL scissor
Build ups – 2 x 40m
10 x 100m with stretching in ~17.0 secs

1 Mar

CMJ, 57cm
Broad Jump, 239cm
MB Throws – 2 x 3
Blocks – 10,20,30,40m

3 Mar

Extended Warm Up
Massage Gun – Calves, Quads, Hamstrings (2 mins each leg & muscle group)

5 Mar – RACE DAY

County Champs – 60m Heats

7.63 secs (SB)

I ran a hand timed 4.42 sec 30m from 3 point start in warm up and a flying 30m in 3.33 so I knew I was in roughly the same shape as 3 weeks ago. The difference was that everyone in this race was faster than me so I had the motivation of chasing people. Really pleased to back up my earlier time and prove (to myself, mainly!) that it wasn’t a fluke.

I’m giving myself about 10 days off and then I’ll start training for the outdoor season.

[Fraser Young]

Comp Week 7 of 8

19 Feb

Bike Tempo – 111,21312,111 (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 6 exercises
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

20 Feb

Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 20,30,40,50m
70,80,90m flying times 3.45, 4.65, 5.85
Bench Press – 2 x 2 x 90kg
Back Squat – 3 x 2 x 107.5kg
Stomach Vacuums – 6 x 10 secs

Back to running 1.15-1.17 per 10m, not worried based on how much I improved last taper.

21 Feb

Bike Tempo – 2 x 6 x 45 secs (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 6 exercises
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

22 Feb

MB Throws – 4 x 5
Accels – 3 x 40m in 5.60-5.65
4 x 80m with flying 40m in 4.65, 4.66, 4.57, 4.68
Skipped weights & abs

My 3rd 80m run was in the opposite direction as I felt a slight headwind. I’m pleased with this given how horrible I’m feeling and the two nights of poor sleep prior to this session.

24 Feb

Bike Tempo – 2 x 5 x 45 secs (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 4 exercises
A1 Pull ups – 2 x 11

25 Feb

Plyometrics – 3 x 20m
Blocks – 30,40,50m
60,70,80,90 – flying 23/30/40/50m in 2.62, 3.31, 4.46, 5.61
Bench Press – 2 x 2 x 90kg
Back Squat – 2 x 2 x 100kg
A1 Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

I thought I was being clever by timing a slightly longer distance, but at 37m I’m still accelerating and I found it awkward to start the timer at that point. Huge tailwind, 3+ m/s, but still happy to see times like that, equating to 1.11-1.13 secs per 10m. I almost ditched the squats because I feel like my quads are always tired, but dropping it to 100kg was enough.

It was five degrees and windy today, not my favourite outdoor training. Bring on the final week of the winter season.

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