Fraser Young

[Fraser Young]

Comp – Week 3

28 June

Drills A x 2
Tempo, 1231331231
Circuits

No problems.

29 June

Throws, 5
Drills E x 2
Starts
2 x 30m 3 point
2 x 60m strides
4 x 80m (11 mins)
Pullups – 2 x 12
Hang Cleans – 2 x 4 x 62.5kg
Hip Extensor Res. Band – 3 x 15
ISO HS hold – 3 x 15 secs
Standing Knee Extension Res. Band – 2 x 10

Tight upper body from deadlifting and pulling shoulders back. My speed was a bit off, ran (9.80, 9.72, 9.67, 9.69) which is an okay series indoors. Weights were ok and resistance bands felt good.

30 June

Drills ACK x 2
Tempo, 6,7,6
Gas 5kg, Agony reps

Went for it in tempo, hit the times and held form. Gas was a breeze. Got an upper body massage off Libby and should feel good for tomorrow morning.

1 July

Jumps, 5
Drills E x 2
Starts
2 x 60m strides
2 x 90m FMF
3 x 25E100F
Straight Leg Pull Back Res. Band – 3 x 12

Horrible jumps, struggled at 105cm but jump-jumped 110cm. Strides felt worth doing and help get the co-ordination going. Pleased with the flying runs, really bomb it off the bend and hold well to the line. (11.00, 11.06, 10.91) Thought about bringing hips up in the last one and started on the outside of the bend.

3 July

Plyos 3 x 6 pause jumps, 1 x 6 of 2 jump pause
Shock jumps, 5 x 81cm
Drills E x 2
Starts
Blocks, 2×15, 2×30, 2×45, 2x60m (5/7/9/11 mins)
Deadlift – 3 x 6 x 100kg
Wall Sit/Ski Squats – 120 secs with 20kg plate, squat every 15 secs

Good jumps. Pleased with blocks to 30 and beyond, not sure about breathing and the last run I wasn’t conserving energy as if I was running 100m. Deadlifted 6 x 100kg and felt powerful off the ground.

4 July

Bench Press – 8 x 72.5kg, 5 x 80kg, 3 x 85kg, 1 x 97.5kg, 1 x 97.5kg, 1 x 97.5kg, 5 x 82.5kg
4 x 25 Press-ups (1 min rest)
Ab Wheel 2 x 12

Completed the next matrix and was pleased about that. Press-ups killed me, was doing sets of 3 by the end.

[Fraser Young]

Comp – Week 2

21 June

Hurdle Mob
Tempo, 111, 2121, 212, 111, 3 (mixed with Waterloo)
Suspension Exercises
Abs 5 mins

Trained with Tom’s group, reps of circuits between sets of tempo, liked the glute exercises with the elastic bands.

22 June

Jumps, 5
Drills E x 2
Starts
2 x 40m 3 point
70, 80, 90, 100m (10, 11, 12 mins)
Pullups – 2 x 10
Hang Cleans – 2 x 4 x 63kg
Hip Extensor Res. Band – 3 x 15
ISO HS hold – 3 x 15 secs
Standing Knee Extension Res. Band – 2 x 10

The glute stuff last night left me still fatigued so felt more of a struggle. Consistently good with running, pushed it after the first time was poor and it worked out alright. (8.66, 9.62, 10.62, 11.69). Good weights and those resistance bands were at a better angle so should help acceleration.

23 June

Drills ACK x 2
Tempo, 4,5,6,4
Gas 8kg Pain reps

Hard to breathe as always but felt better in this one. My legs were heavy going into it so to trudge round and hit the times was good. The 600 was in 1:58.3 so I have the capacity to perhaps run 19.5’s and get round in 1:56 but should remember it’s only about active recovery.

24 June

Throws, 5
Mini Plyo Hurdles
Starts
2 x 60m strides
2 x 90m FMF
3 x 20E100F
Swiss ball Kicks
Rows

Used 4 pigeon step spacing between mini yellow hurdles with a big jump little jump rhythm. Strides were technically good and I felt they helped me in the later runs. The first flying 100 was tentative and after that I was very happy about holding form and will definitely do those in future (11.22, 10.94, 11.03).

26 June

Plyos 4 x 6 pause jumps
Shock jumps, 5 x 75cm
Drills E x 2
Starts
Blocks, 2×15, 2×30, 2×40, 2x50m

4 feet between the middle parts of the mini hurdles, blocked with the arms when jumping so as not to rotate. Very happy with the blocks, might need to breathe at a set distance otherwise I forget.

27 June

Bench Press – 8 x 67.5kg, 5 x 77.5kg, 3 x 82.5kg, 3 x 1 x 95kg, 5 x 80kg
Deadlift – 3 x 5 x 90kg

Full session in Martin’s basement, completed a power matrix for the first time this year and with feedback from Martin I was able to work on deadlifts. Should video the efforts in future.

[Fraser Young]

Comp – Week 1

14 June

Jumps, 5
Drills E x 2
Starts
2 x (80, 90, 100m) 9 mins/12 mins btw sets
Straight Leg Pull Back Res. Band – 3 x 10

Really tired by the end, could barely get off the ground after the final 100m. Times were variable, (9.75, 10.53, 11.69, 9.69, 10.72, 11.69).

19 June

Box Squat Jumps, Shock Jumps (75cm)
Drills E x 2
Starts
2 x 40E20F (10 mins)
30m 3 point
2 x 120m (9 mins)
200m
Straight Leg Pull Back Res. Band – 3 x 12
Harry Abs – 5

First session since Monday, pretty tiring, did the long runs with Judson. Tried a high knee approach to the first flying run but that really didn’t work. 120’s were pretty good, (14.10, 14.13) and I held on until the last 25 of the 200m (24.57) but was knackered afterwards.

20 June

Bench Press – 8 x 67.5kg, 5 x 76.5kg, 2 x 83.2kg, 6 x 76.5kg

Not my best, bit rusty after a week off.

[Fraser Young]

Pre-Comp – Week 2

7 June

Jumps, 4
Drills E x 2
Starts
3 x 30m 3 point
70, 80, 90m (9 mins)

No shortage of energy but didn’t feel powerful accelerating. I think the problem is I’m so used to Saturday then Tuesday, and I’m a day early which has thrown my body off. Ran (8.50, ?, 10.69), quite annoyed I double tapped the button on the 2nd run. Last two felt best, I find the less I think about cues the faster I can run.

8 June

Drills ACK x 2
Tempo, 34434

Track was wet but got round and ran a bit faster for some of the runs.

10 June

Throws, 5
Drills E x 2
Starts
Falling 30, 40m
80, 100, 130, 160m (10/13/16 mins)
Pullups (wide arm, full extension no momentum) – 11, 10, 10
Hang Cleans – 2 x 4 x 63kg
Hip Extensor Res. Band – 3 x 10
ISO HS hold – 3 x 15 secs
Standing Knee Extension Res. Band – 3 x 10

Didn’t race yesterday due to downpour and wind. Mish-mash of distances today, just wanted to get a few times down and work on top speed. Probably set off too cautiously in the 160m as I was holding to the line well in the other runs. Times were (9.59, 11.68, 15.13, 18.87). Did new resistance band exercises and felt good.

12 June

Box Squat Jumps, Depth Jumps (75cm)
Drills E x 2
Starts
Blocks, 2×15, 2×30, 3×40, 1x50m
Box Squat Jumps – 2 x 5
Shock Jumps – 1 x 5 x 75cm
Front Squat – 1 x 6 x 101kg, 1 x 4 x 105.5kg
Bridges 75 sec (+ 5 Harry Abs)

Couldn’t do trek after jumps but prefer the jumps on a Saturday morning. Blocks were shaky to begin with but once I raised my hips, removed tension and drove forward it was good. Remembered to do abs!

13 June

Bench Press – 8 x 67.5kg, 5 x 77.5kg, 3 x 82.5kg, 1 x 95kg, 0 x 100kg, 5 x 80kg

Tried bench round mates house, 100kg was unnecessary but he wanted to see how I’d handle it.

[Fraser Young]

Pre-Comp – Week 1

31 May

Drills A x 2
Hurdle Mob
Tempo, 1221322213
Bataan, Pain reps

Cricketers on pitch so a makeshift tempo session. Overall it was tiring but finished everything quicker than normal so should feel fresher tomorrow.

1 June

Jumps, 4
Drills E x 2
Starts
Blocks, 15, 3x40m
2 x 80m (12 mins)
High Pulls – 2 x 4 x 63kg
Rows – 2 x 8 x 41.8kg

Not that sharp today, once I used the race day mentality while lining up that helped my blocks and the last two 40’s were solid. 80’s in (9.72, 9.66), I wasn’t happy at the time but that’s near to the form I had 3 weeks ago and the easy week will help more over the next few days.

2 June

Drills, (ankling, ACK, butt kickers, cycling)
Tempo, 34443

It felt good to do extra drills (and avoid med ball!), tempo still worked me and I think it probably will every Wednesday.

3 June

Jumps, 4
Drills E x 2
Starts
Warmup runs
4 x EFM 120m (11 mins)
Pull ups – 2 x 10
Clean Pulls – 2 x 4 x 63kg

Quite pleased with my top speed, technique was fine and I felt strong through the line on every run.

5 June

Trek, 2 x 20m
Drills E x 2
Blocks, 2×15, 2x30m
2 x 150m (20 mins)
Box Squat Jumps – 3 x 5
Front Squats – 2 x 5 x 101kg

Good session, I over-thought the first 150 and had hips too high and was a bit of a mess, plus I think I stopped the timer a metre or so after the line. Second one I tried not to think and to just run. Times (17.90, 17.43). Finished with weights.

6 June

Bench Press – 8 x 67.5kg, 5 x 76.5kg, 3 x 83.2kg, 4 x 81kg

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