Fraser Young

[Fraser Young]

4 Apr

Mobility & Core

5 Apr

A1 TKE Squat – 2 x 15
A2 Glute/HS Activation – 2 x 8 x 5 secs
Alternating Ankle Hops – 2 x 40 secs
Standing Vert – 2 x 6
Oscillating Squat – 3 x 12 x 40kg
DB RLESS ISO – 3 x 4 x 20kg
B1 – Reverse Plank – 3 x 25 secs
B2 – SL Calf Raise – 3 x 15

7 Apr

A1 TKE Squat – 2 x 15
A2 Glute/HS Activation – 2 x 8 x 5 secs
Alternating Ankle Hops – 2 x 40 secs
Standing Vert – 2 x 6
Oscillating Squat – 3 x 12 x 40kg
DB RLESS ISO – 3 x 4 x 20kg
B1 – Reverse Plank – 3 x 25 secs
B2 – SL Calf Raise – 3 x 15

The RLESS is the hardest part of the session but this was the easiest of the four times I’ve done it.

8 Apr

Mobility & Core

10 Apr

Trek (plyometrics) – 2 x 20m
Accelerations
2 x 20m in ~3.3 secs
2 x 25m in ~3.9 secs
2 x 30m in ~4.45 secs
Sprints
3, 2 x 80m [27.5m IL] (5 mins / 8 mins)
10.47, 10.31, 10.31
10.19, 10.41

Good session, slight tailwind but I felt a lot sharper than last week. I had a tight left adductor and on the final rep I needed to ease off because I could feel my right hamstring. Neither would be considered a strain but I’m happy to check my ego and run everything 95% from now on instead of chasing times.

I skipped the last rep because otherwise I’d be late for work, but given my hamstring I would have stopped anyway. Using an online timer last week’s runs equated to 13.1 for 100m and this week would be 12.8, so I’m moving in the right direction. Anything under 12.50 would be enough for me.

[Fraser Young]

28 Mar

Mobility & Core

29 Mar

A1 TKE Squat – 2 x 15
A2 Glute/HS Activation – 2 x 8 x 5 secs
Alternating Ankle Hops – 2 x 40 secs
Standing Vert – 2 x 6
Oscillating Squat – 3 x 12 x 40kg
DB RLESS ISO – 3 x 4 x 20kg
B1 – Reverse Plank – 3 x 25 secs
B2 – SL Calf Raise – 3 x 15

A lot of this is taken from Vert Code Elite.

31 Mar

A1 TKE Squat – 2 x 15
A2 Glute/HS Activation – 2 x 8 x 5 secs
Alternating Ankle Hops – 2 x 40 secs
Standing Vert – 2 x 6
Oscillating Squat – 3 x 12 x 40kg
DB RLESS ISO – 3 x 4 x 20kg
B1 – Reverse Plank – 3 x 25 secs
B2 – SL Calf Raise – 3 x 15

Same session again but already adapting better to the RLESS isometrics.

1 Apr

Mobility & Core

3 Apr

Trek (plyometrics) – 2 x 20m
Accelerations
2 x 20m in ~3.4 secs
2 x 25m in ~4.0 secs
2 x 30m in ~4.6 secs
Sprints
2 x 3 x 80m [25m IL] (5 mins / 8 mins)
10.63, 10.71, 10.72
10.63, 10.79, 11.??

I ditched the tempo for some longer runs based on what I had in my old training logs around March/April time. That’s obviously following an indoor season so not directly comparable, but I wanted to try and jump into an outdoor season training plan.

I wasn’t surprised that my shorter runs were slower, the RLESS ISO is a real quad killer. From 30-80m takes me an extra 6 secs so ~8.3m/s, I ran low 9’s at Uni and could cover 90m in the time it now takes me to run 80m. It’s hard not to compare to those times but really I’d like to run comfortably under 13 secs to consider going to get an electronic time at an athletics meet.

It’s still early days and I was so unfit I couldn’t even complete the 6th run without slowing down, so I didn’t even time it.

[Fraser Young]

21 Mar

Throw Ins (Session 30.1) – median 19.15m
Throw Ins (Session 30.2*) – median 21.6m

*The second set of 10 were with a 5 metre run up compared to my standard 2.5m

That pretty much concludes this experiment but I might try a few sets next week with a progressively longer run up as I’m curious what effect I’d see.

[Fraser Young]

25 Mar

Mobility work

26 Mar

Core – 4 supersets

I had laser tattoo removal on the 22nd so couldn’t do anything for the first few days.

27 Mar

Trek (plyometrics) – 2 x 20m
Accelerations
3 x 20m in ~3.3 secs
3 x 25m in ~3.9 secs
3 x 30m in ~4.5 secs
Tempo Runs – 3 x 3 x 100m (30 secs / 2.5 mins) in 14.5-15.5 secs

I took a tape measure this time and last week must have been too far. I’m quite relieved my times are faster, though still not sure what it equates to over 100m. There’s a website that does predictions so once I start doing more consistent 40/50/60m runs I’ll know more. https://www.brianmac.co.uk/sprints/pred250.htm For 4.75 secs across 30m (adding in reaction time of 0.25) it puts me at 12.40 which sounds accurate if not a touch optimistic based on my current shape.

[Fraser Young]

14 Mar

Technical Throws – 50

16 Mar

Technical Throws, Standing with step through – 2 x 6 @ 60%
Technical Throws, Jogging with step through – 2 x 6 @ 70%

DB Power Snatch – 3 x 5 x 15kg
Bench Press – 3 x 5 x 80kg
A1 DB Pullover – 3 x 8 x 20kg
A2 Rotator Cuff (res band) – 3 x 8

19 Mar

Heavy Throws – 2 x 8 x 950g
Throw Ins (Session 29) – median 20.0m

Swiss Ball MB Throws – 3 x 8 x 5kg

I will probably look to re-test in 48 hours so it makes sense to drop the weights and leave only the explosive exercise. I’m really pessimistic, this hasn’t been an enjoyable program because my expectations were set so high. Unless I start throwing close to 30 metres this is a failure to me, but then again if it was that easy to improve everyone would be doing it.

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