Fraser Young

[Fraser Young]

Comp – Week 4

5 July

Drills A x 2
Tempo 1231231231 w stretches
Bataan

Even with the stretches to break up tempo it was quite tiring.

6 July

Jumps, 5
Drills E x 2
Starts
2 x 30m 3pt relaxed
2 x 60m strides
3 x 90m EFM
Hang Cleans – 2 x 4 x 65.5kg
Hip Extensor Res. Band – 3 x 15
ISO HS hold – 3 x 15 secs

Jump-jumps were better, should focus on those more than my CMJ being sub-par. I was relatively happy with the EFM’s, perhaps hips could be higher as I felt like I was sitting a bit when I hit the first cone.

7 July

Drills, Ankling, ACK x 2
Tempo 6,6,6 (2.5 mins)

Good session, Martin was on my shoulder in the last parts of each run which helped drive me to the line.

8 July

Throws, 5
Drills E x 2
Starts
2 x 60m strides
2 x 80m
2 x 20E100F
SLRDL – 3 x 10 x 26kg
DB Rows – 3 x 10 x 31kg

Fresh today, not the best acceleration in the 80s but both flying runs felt incredible. 80s were (9.69, 9.62) and flying 100s were (10.85, 10.72), had a tailwind but did feel in that kind of shape.

10 July

Plyos 1 x 6 pause jumps, 3 x 6 of 2 jump pause
Drills E
Starts
Blocks 2×15, 2×30, 2×45
Deadlift – 2 x 6 x 101.2kg, 1 x 6 x 103.5kg

Blocks felt pretty good, driving my arms back aggressively seemed to work out ok. Put two mats under either side of the bar for deadlift as my back was rounding due to the low bar, it’s still an inch too low but I could work to get the position and they were solid lifts.

11 July

Bench Press – 2 x 8 x 75kg, 1 x 7 x 75kg

[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.

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