Fraser Young

[Fraser Young]

SPP 1

7 Apr

Drills – AABB x 2
Bike Tempo – 111,1212,1212,111 lvl 6, 150W
MB Circuit – 1 x 15 in 4:48
GS Circuit (no pushups) – 2 x 15 in 3:28, 3:28
AH Mobility – 3 sets

I’m following a pushup program alongside this and actually the total reps in that were almost perfectly aligned to what I would have done in 2 sets of circuits.

8 Apr

Box Jumps – 3 x 5
CMJ 56cm, Broad Jump 243cm
Accels – 2 x (20m pushup, 20m 3 point)
Accels – 2 x 30m in 4.50, 4.48
Sprints – 2 x 2 x EFE 60m
Back Squat – 3 x 6 x 100kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 6 x 10kg
Prone Cobra – 3 x 25 secs

Squats were hard, expect to pick it up again fairly quickly.

9 Apr

Drills – AABB x 2
Bike Tempo – 111,212,111 lvl 6, 150W
MB Circuit – 1 x 15 in 5:00
AH Mobility – 2 sets

I was tired here so I skipped a middle set of 212 in bike tempo.

10 Apr

MB Throws -3 x 5
Accels – 2 x 30m in 4.57, 4.59
3 x 3 x 60m (25m IL)
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 7 x 60kg
Swiss Ball Reverse Hyper – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 18 secs

Miserable weather, no surprise on the 30m times. I loved the step ups, also breezed the RLESS and could have gone heavier but didn’t want to tempt fate with the new-exercise-DOMS.

12 Apr

Plyo Series – 3 x 20m
Accels – 2 x 30m in 4.40, 4.43
2 x 3 x 60m (25m IL)
2 x 90m (20m IL), second run in 11.65
Back Squat – 3 x 6 x 100kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 6 x 10kg
Stomach Vacuums – 6 x 10 secs

Huge tailwind today. No reference point for the 90m given I’m stopping acceleration after 20 metres but I was curious how far off the pace I was. My fastest in the winter season was an 11.21. Back squats were immediately easier, I don’t want to rush the weight increase as I need to focus on speed of execution.

It’s only in SPP7 that I get to run without an intensity limit which seems a bit silly but I suppose I have all summer to work on top speed. If not already stated earlier, my first race is likely to be the Sussex County Championships on 13th May and depending on what the wind is doing I’m probably looking at a 12.20 for 100m

[Fraser Young]

WEEK 4

7 Apr

Warm up
Push ups – 15,19,15,15,24

I tried “palmer cooling” but if anything felt worse. I may have made my hands too cold, and on top of that I had to hold them still for the 90 seconds rest whereas getting the blood flowing and shaking the arms out tends to help recovery between sets.

9 Apr

Warm up
Push ups – 21,23,16,16,22+4

I moved the tempo from 50bpm to 52bpm, though the former was still training time under tension so has still been helpful up to this point. I should note that I was tired before I started. Again palmer cooling and feeling worse than I otherwise would, only able to hit 22 of the required 26 pushups before taking a 15 second rest and finishing the set.

11 Apr

Warm up
Push ups – 23,27,21,21,26+4
Cool down

I pushed my rest out to 2 mins between sets and 3 mins before the final set and scrapped the palmer cooling (for now). I felt better here and in sets 1-4 I could have gone on to 30 reps, but the cumulative fatigue meant I struggled in the final set. I could potentially keep increasing the rest periods but I feel some of the training effect comes from submaximal recovery if the goal is 100 consecutive reps.

The next two weeks includes an extension to 7 sets on some days, but otherwise (excluding the final set) the max reps I’ll be asked to do is 28 so it’s not hugely intimidating. When following the pull up version of this program I found the final set to also be unachievable, as those numbers are ramping up by 2-4 reps every session which would be crazy progress.

[Fraser Young]

GPP / SPP 2

31 Mar

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
MB Throws – 3 x 7
DB Rows – 3 x 9 x 35kg
DB Incline Press – 3 x 6 x 30kg
Skull Crushers – 3 x 6 x 36kg
OHP – 7,6,6 x 45kg

Time constrained so skipped med ball circuits

1 Apr

Box Jumps – 3 x 5
Broad Jump 233cm
Accels – 5 x 10m pushup, 3 x (20m pushup, 20m 3 point)
Accels – 5 x 30m in 4.47, 4.48, 4.50, 4.52, 4.42
RLESS – 3 x 8 x 25kg
SL Swiss Ball Curls – 3 x 11
RDL – 3 x 6 x 80kg
BB Hip Thrust – 3 x 6 x 110kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

The cue for the final 30m run was to be moving as fast as possible by 30 metres, as if there’s a speed camera I’m trying to set off.

2 Apr

Drills – AABB x 2
MB Throws – 3 x 7
Bike Tempo – 111,212,212,111 lvl 6, 150W
MB Circuit – 1 x 15 in 5:00
MB Circuit – 2 x 15 in 2:30, 2:18
DB Rows – 3 x 6 x 37.5kg
DB Incline Press – 3 x 6 x 30kg
Skull Crushers – 3 x 6 x 36kg
OHP – 6,6,5 x 45kg

3 Apr

Box Jumps -3 x 5
CMJ 58cm, Broad Jump 234cm
Accels – 3 x (20m pushup, 20m 3 point)
4 x EFE 60m, last 20m in 2.33, 2.32
RLESS – 3 x 6 x 27.5kg
SL Swiss Ball Curls – 3 x 12
RDL – 3 x 6 x 80kg
BB Hip Thrust – 3 x 6 x 110kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 18 secs

5 Apr

Plyo Series – 3 x 20m
Broad Jump 247cm (at the track)
Accels – 3 x 10m pushup
Accels – 3 x 20m 3 point, 3 x 30m 3 point, 30m in 4.44, 4.46, 4.48
Hard Tempo – 3 x 4 x 100m avg 15.8 secs, 15.6 secs, 15.4 secs
RLESS – 2 x 6 x 27.5kg
SL Swiss Ball Curls – 2 x 12
RDL – 2 x 6 x 80kg
BB Hip Thrust – 2 x 6 x 110kg
DB Rows – 2 x 6 x 37.5kg
OHP – 2 x 6 x 45kg
Stomach Vacuums – 6 x 10 secs

My hamstring troubled me slightly in the hard tempo, though it felt more like cramp. I was in spikes and paced myself so I didn’t burn out, was able to do the last set quite quickly considering. I had to skip a few upper body exercises as this was a really long session. Also skipped the Nordic curls due to hamstring problems.

Really pleased to get through this week as it’s been pretty high volume and I could do with some respite.

[Fraser Young]

WEEK 3

31 Mar

Warm up
Push ups – 12,15,10,10,27
Cool down

Having spent the first two weeks at 75 seconds rest and 90 seconds before the final set, I’m now using 90 seconds rest and 2 minutes for the final set. That was probably the main factor in my final setting extending out to 27.

2 Apr

Warm up
Push ups – 14,17,12,12,28

Rather than feeling less fatigued at e.g. rep number 12, I just seem to be able to extend the number of reps I can do with tired arms. It’s nice to get higher numbers but it doesn’t help with confidence to still feel shaky by the 15th rep – especially with a lofty goal of 100 pushups. This workout immediately preceded a longer conditioning session so there was no specific cool down straight after.

4 Apr

Warm up
Push ups – 16,20,14,14,26
Cool down

Looking ahead, in particular to week 4 day 5 (23,27,21,21,30+) I don’t feel I can achieve that right now. I’m going to implement palmer cooling with a portable fan, as well as possibly extending the rest out further by 15-30 seconds. I want to try just the palmer cooling so I know how much of my improvements can be attributed to just that.

[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.

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