Fraser Young

[Fraser Young]

WEEK 2

18 Oct

Throw Ins (Session 4.1) – 10 throws, median 17.5m
Throw Ins (Session 4.2) – 10 throws, median 17.6m

20 Oct

Throw Ins (Session 5.1) – 10 throws, median 17.6m
Throw Ins (Session 5.2) – 10 throws, median 18.2m

I’m starting to get consistency, the problem before was I was trying a flat throw so it was never going much above head height to begin with which is obviously not the optimal release angle. Now I pretend I’m throwing it for someone to head in the box and I don’t try to be too clever with an aggressive run up or quick release.

22 Oct

Throw Ins (Session 6.1) – 10 throws, median 19.0m
Throw Ins (Session 6.2) – 10 throws, median 17.9m

I should note that the pitch I go to is a slight incline, while this was in my garden which is flat. That being said, I did feel really good and I got a new max effort of 19.6m and several others around that distance. I was questioning whether I will gain anything from another week of purely practicing throw ins without changing anything else but I want to stick with it and see where it takes me.

[Fraser Young]

WEEK 0

6 Oct

Practice Throw Ins – 5m, 10m, 15m, 10 x ~20m

This was a quick check to see if my garden was long enough, but even before training I’m able to throw it the full length. I have a park about 5 minutes walk from me so that’s fine to use.

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WEEK 1

11 Oct

Throw Ins (1) – 15.5,16.3,17.0,15.0,15.5 (foul), 15.8, 18.2, 15.3, 16.7, 16.1m

Median Throw: 15.95m
Best Throw: 18.20m

I’m limiting myself to a 2.5m run up, because depending on the stadium the advertising boards can be quite close to the pitch so it’s not always possible to take a big long run up. I was quite pleased with these until I saw the Hashtag United video after and I’d come dead last for distance. This was also shorter than my garden, but that was measured quite roughly. I am on a slight incline here which I wouldn’t expect to make more than 1m difference but I could be wrong.

13 Oct

Throw Ins (2) – 16.7,18.1,17.0,16.9,17.1,18.6,18.8,18.3,17.6,15.0m

Median Throw: 17.35m
Best Throw: 18.8m

The only change here was a proper upper body warm up (in session 1 it was the standard arm swings that footballers do) and some activation exercises. Link here.

Throw Ins (3) – 17.6,18.2,18.6,19.0,19.1,19.4,17.7,18.5,18.6,18.0m

Median Throw: 18.55m
Best Throw: 19.40m

I had 10 minutes rest, in which time I watched a video I bookmarked from none other than the Liverpool throw in coach. The two things I changed was a slightly narrower hand position, so thumbs are 3-4cm apart, and some attempt at releasing the ball with backspin. I was pleased to have such consistency but also expected more. He has a YouTube channel and afterwards I watched a few more, generally players improve by 5-15m once all his training is complete so 1.2m on my median throw is okay for a first session.

16 Oct

Throw Ins (4) – not measured

These were in my garden, I feel training three times a week will be optimal.

Drawing on my experience of vertical jump I’m not going to rush into skull crushers or med ball throws, instead I will repeat the same week, possibly multiple times, to improve through technique alone.

Beyond that I plan to draw on the throwing events (mainly javelin) as I feel they have more to teach about long throwing than going to soccer resources.

[Fraser Young]

5 Oct

Front Squat – 5 x 47.5kg, 5 x 55kg, 12 x 62.5kg
Straight Leg DL – 5 x 10 x 40kg

6 Oct

Dominik Sky Beginner Abs – 1 set

7 Oct

Straight Leg DL – 5 x 40kg, 5 x 47.5kg, 11 x 52.5kg
Front Squat – 5 x 10 x 50kg

Decent weight for 5 x 10, not in a rush to progress

9 Oct

Rowing Machine – 4 x 500m (2 mins) in 1:54-1:56

Bought a new pm3 monitor on my concept2 so I’m back to rowing.

12 Oct

Front Squat – 3 x 50kg, 3 x 57.5kg, 10 x 65kg
Straight Leg DL – 5 x 10 x 40kg
Around The Square – 3 x 4

I’m still not maxing out on the reps, my lower back has felt a bit stiff and I probably need to stretch more outside of workouts.

14 Oct

Straight Leg DL – 3 x 45kg, 3 x 50kg, 8 x 57.5kg
Front Squat – 5 x 10 x 50kg
SL Calf Raises – 3 x 12 x BW

Front squat was easier this time, fine to progress slightly. I’m adding in a few additional exercises as my Achilles is very tender and needs strengthening/rehab.

16 Oct

Rowing Machine – 4 x 500m (2 mins) in 1:54-1:56

[Fraser Young]

7 Sept

Straight Leg Deadlift – 5 x 40kg, 5 x 45kg, 10 x 50kg
Front Squat – 5 x 10 x 42.5kg

9 Sept

Front Squat – 3 x 50kg, 3 x 55kg, 12 x 62.5kg
Around The Square – 3 x 4
Straight Leg Deadlift – 5 x 10 x 32.5kg

12 Sept

Conditioning – Jog length, lunge width for 10 mins (~25m x 10m)

This is from GreySkull, it’s meant to be a football field but I used a scaled down one in my parents garden.

14 Sept

Straight Leg Deadlift – 3 x 42.5kg, 3 x 47.5kg, 9 x 55kg
Front Squat – 5 x 10 x 45kg

I added 2.5kg to the Boring But Big workout and it’s still relatively comfortable.

16 Sept

Front Squat – 5 x 52.5kg, 3 x 60kg, 10 x 67.5kg
Around The Square – 3 x 4
Straight Leg Deadlift – 5 x 10 x 35kg

Still not maxing out on reps in the final set.

19 Sept

Treadmill – 10 mins (3 mins) 7 mins @ 7.4mph, 1 degree incline

I have access to a treadmill and opted for that over running in the rain. I picked a pace and it ended up being too much for me so I took a brief rest before finishing the intended ~2 miles.

21 Sept

Straight Leg Deadlift – 5 x 45kg, 3 x 50kg, 10 x 57.5kg
Front Squat – 5 x 10 x 47.5kg

23 Sept

Treadmill – 17 mins @ 7.4mph, 1 degree incline

Same workout as before but without the break.

27 Sept

Treadmill – 16 mins @ 7.5mph, 1 degree incline

This is exactly 2 miles and I’d rather do the same total distance at a faster pace than increase speed and maintain total run time.

I’m moving house which will be 4-5 days without the time or access to a gym so I’ll pick up 5/3/1 in my new place.

[Fraser Young]

18 August

Around The Square – 3 x 4
ATG Split Squat – 3 x 10 x 30kg
Reverse Nordic – 3 x 8
Nordic Curls – 3 x 7
SL Calf Raise – 3 x 12
Conditioning – Jog length, run width 10 mins

31 August

Front Squat – 5 x 10 x 40kg
Underhand Barbell Row – 5 x 10 x 30kg

I need something short and sweet for legs so I thought about 5/3/1 Boring But Big.

2 Sept

Front Squat – 5 x 45kg, 5 x 52.5kg, 15 x 60kg
Straight Leg Deadlift – 5 x 10 x 30kg

I do so much RDL and not much straight leg deadlift so the technique needs focus, pleased with front squat and could have done more reps.

4 Sept

Jump Squats – 150 in 3:34

I’ve done conditioning as a finisher before so I got through it really quickly when fresh. Will need to either add weight or include some weights beforehand.

6 Sept

DeFranco Daily Dozen

I’m about 2 weeks away from having a proper home gym setup again for the first time since December. I’ve been at my parents and while my weights are in the garage it’s not as easy to set everything up as it was in my last house. I did some massage gun this week too as my legs are very deconditioned.

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