Fraser Young

[Fraser Young]

11 Jan

SL Line Hops – 2 x fwd/bwd x 15 secs, 2 x left/right x 15 secs
Front Squat – 5 x 65kg, 3 x 75kg, 10 x 82.5kg
Straight Legged Deadlifts – 5 x 10 x 52.5kg

INJURED

I’ve never had this before but it’s a sharp pain on the inside of my knee which I’ve self diagnosed as an MCL strain. It’s almost certainly the line hops to blame, but weirdly I didn’t feel anything during my workout and only later was it bothering me. Since it wasn’t clear what caused it I downplayed it and continued climbing stairs, walking, crouching etc. and assuming it’ll be fine in the morning, but that made it wayyyy worse.

REHAB – MCL Strain (?)

15 Jan

Heel slides – 3 x 10
Seated Straight Leg Raise – 4 x 10
Dead bugs – 3 x 10
Single Leg Stand – 3 x 30 secs

I have a copy of the BMA (British Medical Association) guide to injuries and have been following that. This is their “early rehab” and I managed all of them pain free.

17 Jan

Low Box Step Ups – 3 x 15 per leg
Bird Dogs – NO!

Well.. that specific movement is a no go for my knee.

18 Jan

AM – walking 1.2 miles
PM – walking 1.5 miles

I ordered a knee brace and have been wearing it since the evening of the 16th, but took it off to try walking. It’s part of the next stage of rehab, and 20 minutes pain free is the goal. I did two walks to see how I’ll feel the next day, as the morning one was very slow (40 mins).

19 Jan

AM – walking 1.2 miles
Low Box Step Ups – 3 x 15 per leg

My leg feels no better in the last 3-4 days so I’m a little concerned about what recovery timeframe I’m looking at. I’ve only really had muscle injuries so this is new to me. If there’s no improvement this week I’ll see a doctor early next week. My knee felt worse doing the low box step ups today than on the 17th so I didn’t do my second walk. I’m probably getting ahead of myself and should still be in Rest, Ice, Compression, Elevation mode. Frustrating.

[Fraser Young]

26 Dec

Left: 51.6, 49.2, 51.9
Right: 54.3, 51.1, 52.6

27 Dec

Power Pinch: 3 x 3 x 5 secs
Power Grip: 3 x 4 x 5 secs
Sock Stretch: 5 x 5 secs

The sock stretch is for the finger extensors, and consists of spreading my fingers while inside the elastic part of an athletic sock. There are specially designed bands for this but a sock or the sleeve of a hoodie works fine.

29 Dec

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

Time to start adding reps.

31 Dec

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

2 Jan 2022

Left: 54.5, 50.3, 51.9
Right: 53.2, 56.4, 54.3

I can tell just by how it feels that my grip is stronger, getting a nice linear gain so far.

3 Jan

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

5 Jan

Power Pinch: 3 x 5 x 5 secs
Power Grip: 3 x 6 x 5 secs
Sock Stretch: 6 x 5 secs

Added a rep again else I’ll be doing this for months.

7 Jan

Power Pinch: 3 x 5 x 5 secs
Power Grip: 3 x 6 x 5 secs
Sock Stretch: 6 x 5 secs

9 Jan

Left: 54.5, 54.3, 49.9
Right: 54.1, 53.1, 50.1

I used a massage gun on my forearms prior to the final set and I’m pretty sure that sapped my max strength. I initially squeezed 47kg with each arm but ruled that one out and waited another few minutes. Interesting why that might be the case, it was a light pummelling on level 3 with the cushioned head, and of course my expectation was that it would improve things slightly.

That takes me to about 4 weeks and I think 8-9 weeks will be a nice stopping point, so around 60 days.

[Fraser Young]

GPP (4 week block)

3 Jan 2022

A1 Bench Press – 4 x 8 x 60kg
A2 Underhand Barbell Rows – 4 x 8 x 60kg
B1 Push Press – 3 x 5 x 50kg
B2 Pull ups – 3 x 6
V situps – 3 x 15
Russian Twists – 3 x 20 x 10kg

I know a rule of thumb is that you should be able to row what you can bench, so I kept both at 60kg. For push press I couldn’t be bothered to take my 15kg plates off the bar so I used that and was disappointed I couldn’t do 8 reps.

5 Jan

A1 Bench Press – 4 x 8 x 62.5kg
A2 Underhand Barbell Rows – 4 x 8 x 62.5kg
B1 Push Press – 3 x 6 x 50kg
B2 Pull ups – 3 x 6
V situps – 3 x 15
Russian Twists – 3 x 30 x 10kg

Quite quick to jump up the weight and will probably do the same next week. My 1RM should still be about 100kg so 60kg is quite comfortable.

8 Jan

EZ Bar Skull Crushers – 4 x 8 x 33.5kg
EZ Bicep Curls – 4 x 8 x 26kg
MB Slams – 4 x 5 x 5kg
Planks (1 arm 1 leg) – 3 x 60 secs

I must have miscalculated last time because 33.5kg was a bit too heavy for me, 31kg must be what I meant to write. Bicep curls can go heavier, but overall a solid week of training.

[Fraser Young]

4 Jan

Around The Square – 3 x 4
Front Squat – 3 x 62.5kg, 3 x 70kg, 10 x 80kg
Straight Legged Deadlifts – 5 x 10 x 52.5kg

Hitting a set of 10 on the front squats was quite tough, and my grip nearly gave out from the deadlifts.

6 Jan

Straight Legged Deadlifts – 3 x 50kg, 3 x 57.5kg, 10 x 65kg
Front Squat – 5 x 10 x 62.5kg
Single Leg Calf Raises – 3 x 16 x BW

9 Jan

Running – 5 x 300m in 57 secs (3 mins)
(6 mins)
3 x 200m in 36,36,34 secs

When I run I break it down into a per 100m pace. As a sprint athlete our coach would add 1 second for every 100m run at “tempo” pace. 100m would be 15 secs, 200 in 32 secs (16 secs per 100m), 300m in 51 secs (17 secs per 100m) and so on. I’ve been doing 20 secs per 100m previously because I wanted to do a mile at that pace, and the plan was to start at 400m reps and add 100m when I feel fit enough.

You can’t keep me away from faster running for long, so I went round 300m in 19 secs/100m and after a break I chose to resume with some faster 200’s. It was only on the last rep that I remember my old training and how I should be doing these in 32 secs, so I found a middle ground and ran a 34 second 200m. It’s very likely that I’ll mix in some shorter runs on this session as 20 secs per 100m is such a plod for me.

[Fraser Young]

WEEK 11

22 Dec

Technical Throws – 10 x 10
26,28,2×30,32,34,2×36,38ft
Heavy Throws – 4 x 5 x 950g
Skull Crushers – 4 x 8 x 28.5kg
Pull ups – 6 x 6
Hollow Rock – 6 x 25 secs

For my technical throws I’m now aiming for a point on the wall that represents crossbar height. If I get consistently near it I move back a few feet. I found having slightly offset thumbs (so one is about an inch above the other) and finishing the throw with my hands in the direction of the target helped a lot. I went straight into my other midweek session as I missed a few days of training.

WEEK 12

27 Dec

Technical Throws – 20
Throw ins (Session 21) – 10 throws, median 19.9m
MB Slams – 4 x 5 x 5kg
Pull ups – 6 x 6
DB Pullover – 4 x 8 x 8.5kg
Resistance Band ISO hold – 3 x 3 x 15 secs

29 Dec

Technical Throws – 2 x 10
36ft, 36-42ft
MB Slams – 4 x 5 x 5kg

Absolutely sodden ground, soaking wet so a waste of a session. Instead of 10 of each distance I moved a few feet every time I hit the target exactly. Good to know for future sessions that 40ft+ is possible.

1 Jan

Technical Throws – 20
Throw Ins (Session 22) – median 18.95m
MB Slams – 4 x 5 x 5kg
Skull Crushers – 3 x 8 x 31kg
BB Rows – 3 x 8 x 50kg
Pull ups – 3 x 6
Seated Plate Twist – 3 x 20 x 5kg (20 touches, 10 per side)

I got discouraged by a really poor series of throws and set about overhauling my whole training. It’s possibly an overreaction, but I want to approach this like javelin training in which case there would be some periodisation. It’s currently a mish mash of strength, power, technical drills and could do with some structure.

I’ve written up a GPP style plan which I will run for 4 weeks, it’s a very basic strength template with bench press, rows, overhead pressing and pull ups.

[Author]

Posts

[Fraser Young]

11 Jan

SL Line Hops – 2 x fwd/bwd x 15 secs, 2 x left/right x 15 secs
Front Squat – 5 x 65kg, 3 x 75kg, 10 x 82.5kg
Straight Legged Deadlifts – 5 x 10 x 52.5kg

INJURED

I’ve never had this before but it’s a sharp pain on the inside of my knee which I’ve self diagnosed as an MCL strain. It’s almost certainly the line hops to blame, but weirdly I didn’t feel anything during my workout and only later was it bothering me. Since it wasn’t clear what caused it I downplayed it and continued climbing stairs, walking, crouching etc. and assuming it’ll be fine in the morning, but that made it wayyyy worse.

REHAB – MCL Strain (?)

15 Jan

Heel slides – 3 x 10
Seated Straight Leg Raise – 4 x 10
Dead bugs – 3 x 10
Single Leg Stand – 3 x 30 secs

I have a copy of the BMA (British Medical Association) guide to injuries and have been following that. This is their “early rehab” and I managed all of them pain free.

17 Jan

Low Box Step Ups – 3 x 15 per leg
Bird Dogs – NO!

Well.. that specific movement is a no go for my knee.

18 Jan

AM – walking 1.2 miles
PM – walking 1.5 miles

I ordered a knee brace and have been wearing it since the evening of the 16th, but took it off to try walking. It’s part of the next stage of rehab, and 20 minutes pain free is the goal. I did two walks to see how I’ll feel the next day, as the morning one was very slow (40 mins).

19 Jan

AM – walking 1.2 miles
Low Box Step Ups – 3 x 15 per leg

My leg feels no better in the last 3-4 days so I’m a little concerned about what recovery timeframe I’m looking at. I’ve only really had muscle injuries so this is new to me. If there’s no improvement this week I’ll see a doctor early next week. My knee felt worse doing the low box step ups today than on the 17th so I didn’t do my second walk. I’m probably getting ahead of myself and should still be in Rest, Ice, Compression, Elevation mode. Frustrating.

[Fraser Young]

26 Dec

Left: 51.6, 49.2, 51.9
Right: 54.3, 51.1, 52.6

27 Dec

Power Pinch: 3 x 3 x 5 secs
Power Grip: 3 x 4 x 5 secs
Sock Stretch: 5 x 5 secs

The sock stretch is for the finger extensors, and consists of spreading my fingers while inside the elastic part of an athletic sock. There are specially designed bands for this but a sock or the sleeve of a hoodie works fine.

29 Dec

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

Time to start adding reps.

31 Dec

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

2 Jan 2022

Left: 54.5, 50.3, 51.9
Right: 53.2, 56.4, 54.3

I can tell just by how it feels that my grip is stronger, getting a nice linear gain so far.

3 Jan

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

5 Jan

Power Pinch: 3 x 5 x 5 secs
Power Grip: 3 x 6 x 5 secs
Sock Stretch: 6 x 5 secs

Added a rep again else I’ll be doing this for months.

7 Jan

Power Pinch: 3 x 5 x 5 secs
Power Grip: 3 x 6 x 5 secs
Sock Stretch: 6 x 5 secs

9 Jan

Left: 54.5, 54.3, 49.9
Right: 54.1, 53.1, 50.1

I used a massage gun on my forearms prior to the final set and I’m pretty sure that sapped my max strength. I initially squeezed 47kg with each arm but ruled that one out and waited another few minutes. Interesting why that might be the case, it was a light pummelling on level 3 with the cushioned head, and of course my expectation was that it would improve things slightly.

That takes me to about 4 weeks and I think 8-9 weeks will be a nice stopping point, so around 60 days.

[Fraser Young]

GPP (4 week block)

3 Jan 2022

A1 Bench Press – 4 x 8 x 60kg
A2 Underhand Barbell Rows – 4 x 8 x 60kg
B1 Push Press – 3 x 5 x 50kg
B2 Pull ups – 3 x 6
V situps – 3 x 15
Russian Twists – 3 x 20 x 10kg

I know a rule of thumb is that you should be able to row what you can bench, so I kept both at 60kg. For push press I couldn’t be bothered to take my 15kg plates off the bar so I used that and was disappointed I couldn’t do 8 reps.

5 Jan

A1 Bench Press – 4 x 8 x 62.5kg
A2 Underhand Barbell Rows – 4 x 8 x 62.5kg
B1 Push Press – 3 x 6 x 50kg
B2 Pull ups – 3 x 6
V situps – 3 x 15
Russian Twists – 3 x 30 x 10kg

Quite quick to jump up the weight and will probably do the same next week. My 1RM should still be about 100kg so 60kg is quite comfortable.

8 Jan

EZ Bar Skull Crushers – 4 x 8 x 33.5kg
EZ Bicep Curls – 4 x 8 x 26kg
MB Slams – 4 x 5 x 5kg
Planks (1 arm 1 leg) – 3 x 60 secs

I must have miscalculated last time because 33.5kg was a bit too heavy for me, 31kg must be what I meant to write. Bicep curls can go heavier, but overall a solid week of training.

[Fraser Young]

4 Jan

Around The Square – 3 x 4
Front Squat – 3 x 62.5kg, 3 x 70kg, 10 x 80kg
Straight Legged Deadlifts – 5 x 10 x 52.5kg

Hitting a set of 10 on the front squats was quite tough, and my grip nearly gave out from the deadlifts.

6 Jan

Straight Legged Deadlifts – 3 x 50kg, 3 x 57.5kg, 10 x 65kg
Front Squat – 5 x 10 x 62.5kg
Single Leg Calf Raises – 3 x 16 x BW

9 Jan

Running – 5 x 300m in 57 secs (3 mins)
(6 mins)
3 x 200m in 36,36,34 secs

When I run I break it down into a per 100m pace. As a sprint athlete our coach would add 1 second for every 100m run at “tempo” pace. 100m would be 15 secs, 200 in 32 secs (16 secs per 100m), 300m in 51 secs (17 secs per 100m) and so on. I’ve been doing 20 secs per 100m previously because I wanted to do a mile at that pace, and the plan was to start at 400m reps and add 100m when I feel fit enough.

You can’t keep me away from faster running for long, so I went round 300m in 19 secs/100m and after a break I chose to resume with some faster 200’s. It was only on the last rep that I remember my old training and how I should be doing these in 32 secs, so I found a middle ground and ran a 34 second 200m. It’s very likely that I’ll mix in some shorter runs on this session as 20 secs per 100m is such a plod for me.

[Fraser Young]

WEEK 11

22 Dec

Technical Throws – 10 x 10
26,28,2×30,32,34,2×36,38ft
Heavy Throws – 4 x 5 x 950g
Skull Crushers – 4 x 8 x 28.5kg
Pull ups – 6 x 6
Hollow Rock – 6 x 25 secs

For my technical throws I’m now aiming for a point on the wall that represents crossbar height. If I get consistently near it I move back a few feet. I found having slightly offset thumbs (so one is about an inch above the other) and finishing the throw with my hands in the direction of the target helped a lot. I went straight into my other midweek session as I missed a few days of training.

WEEK 12

27 Dec

Technical Throws – 20
Throw ins (Session 21) – 10 throws, median 19.9m
MB Slams – 4 x 5 x 5kg
Pull ups – 6 x 6
DB Pullover – 4 x 8 x 8.5kg
Resistance Band ISO hold – 3 x 3 x 15 secs

29 Dec

Technical Throws – 2 x 10
36ft, 36-42ft
MB Slams – 4 x 5 x 5kg

Absolutely sodden ground, soaking wet so a waste of a session. Instead of 10 of each distance I moved a few feet every time I hit the target exactly. Good to know for future sessions that 40ft+ is possible.

1 Jan

Technical Throws – 20
Throw Ins (Session 22) – median 18.95m
MB Slams – 4 x 5 x 5kg
Skull Crushers – 3 x 8 x 31kg
BB Rows – 3 x 8 x 50kg
Pull ups – 3 x 6
Seated Plate Twist – 3 x 20 x 5kg (20 touches, 10 per side)

I got discouraged by a really poor series of throws and set about overhauling my whole training. It’s possibly an overreaction, but I want to approach this like javelin training in which case there would be some periodisation. It’s currently a mish mash of strength, power, technical drills and could do with some structure.

I’ve written up a GPP style plan which I will run for 4 weeks, it’s a very basic strength template with bench press, rows, overhead pressing and pull ups.

[Author]

Posts