Fraser Young

[Fraser Young]

Oh, and I’ll be 35 years old in March.

28 Dec 2021

Around The Square – 3 x 4
Front Squat – 5 x 57.5kg, 5 x 65kg, 10 x 75kg
Straight Legged Deadlifts – 5 x 10 x 50kg

30 Dec

Straight Legged Deadlifts – 5 x 47.5kg, 5 x 55kg, 10 x 62.5kg
Front Squat – 5 x 10 x 62.5kg
Single Leg Calf Raises – 3 x 16 x BW

I opted for a top set of 10, if I aim for a big number I end up doing incomplete reps. I love boring but big, I’m keeping 2 minutes rest and the weight I’m using aligns with the first set of week 2 for that lift.

2 Jan 2022

Running – 2 x 1 mile (5 mins rest), 7:49, 7:21

I usually do repeat 400’s but I’m drawing on a rowing program I once did that mixed in faster interval work with slower steady stuff. I was at the track and When I started running I wasn’t sure what I wanted to do, but after a lap I decided on a mile rep. I have no idea what I’m capable of so I was aiming for an 8 minute mile and sped up at the end when I realised it was well within my capability. The next rep I didn’t have a target in mind I just wanted to push a little harder, it was still relatively easy and a hard rep would perhaps be a 6:30 mile.

[Fraser Young]

PHASE 2

I sat down and took everything I’ve tried so far and structured it into three distinct sessions, which I’ll repeat each week.

WEEK 10

14 Dec

Throw In Technique – 10 x 10
22, 23, 24, 3 x 25, 2 x 27, 28, 29ft

Time to really progress these. If I consistently hit on/near the target with my 10 throws I go further back. In the YouTube video Thomas Gronnemark spoke about trying to hit the crossbar from the 18 yard box (54 feet) so next session I’ll probably move back in multiples of 2 feet else I’ll never get there.

15 Dec

Heavy Throws – 4 x 5 x 950g
EZ Bar Skull Crushers – 5 x 10 x 23.5kg
Pull ups – 8 x 5
Hollow Rock – 5 x 25 secs

Since I have a technical drill day I also wanted one with more muscle building exercises.

18 Dec

Throw In Technique – 20 throws
Throw Ins (Session 20) – 10 throws, median 19.25m
MB Slams – 4 x 5 x 5kg
Pull ups – 8 x 5
Pullovers – 4 x 8 x 15kg plate
Resistance Band Throw In ISO – 3 x 15 secs

I borrowed the concept of isometric –> eccentric –> concentric from my vertical jump training and held a resistance band in the throw in position (while holding a ball). I started with two 20m+ throws so to end with a median of low 19’s was disappointing. I’ll no doubt tweak the sessions from here but I’m more confident this is generally the right way to go.

[Fraser Young]

14 Dec

Front squat – 5 x 62.5kg, 3 x 70kg, 10 x 77.5kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 50kg
Stomach Vacuums – 6 x 10 secs

I went quite aggressive here with the final set and was pleased to reach double figures. I might skip ahead again in 5/3/1 as I’m itching to lift something heavy.

16 Dec

Straight Leg DL – 5 x 52.5kg, 3 x 60kg, 6 x 67.5kg
Front Squat – 5 x 10 x 62.5kg
SL Calf Raises – 3 x 15 x BW

Grip was a problem again, I’ve started a protocol to improve it so hopefully not an issue too many more times. The jump to 62.5kg was tough, some pausing between reps is creeping in but I’m holding at 2 mins rest.

19 Dec

Running – 3 x 400m, 2 x 400m (3 mins / 5 mins)
Times: 1:20, 1:24, 1:20, 1:20, 1:20

The second rep was too slow a start and I never recovered. I thought my stopwatch didn’t start so I slowed down and then went through 100m in 22 secs. It was another tough last rep but I like to challenge my CV fitness.

Next week will be an easy one as I’m heavy legged

[Fraser Young]

WEEK 8

29 Nov

Throw In Technique – 20 throws
Throw Ins (Session 18) – 10 throws, median 18.7m
MB Slams – 4 x 5 x 5kg
EZ Bar Skull Crushers – 5 x 10 x 21kg
Pull ups – 6 x 5

It was 2 degrees in my garden and my fingertips were numb after the first throw. This had a big impact on my ability to grip the ball, which led to some very poor misthrows. I wanted to wake up my triceps with skull crushers but not go too heavy, but this ended up giving me about 6 days of DOMS 🙂

3 Dec

Pull ups – 3 x 6
Machine Rows – 3 x 8 x 25kg per side

I was doing a leg session in a public gym and threw in some upper body

WEEK 9

8 Dec

Throw In Technique – 100 throws

I was aiming for a metal structure as part of a basketball hoop and standing 22-24ft away. I do get the sense this is very valuable practice and an important part of a well rounded program.

11 Dec

Throw In Technique – 20 throws
Throw Ins (Session 19) – 10 throws, median 19.45m
MB Slams – 4 x 5 x 5kg
Pull ups – 7 x 5

It was a little warmer today but still 4-5 degrees and I had some misthrows (travelling about 15m). I did however set a new personal best of 21.4m. I haven’t hit a really nice throw yet and when I do I feel I have another metre or more to go. I’m also restricting myself to a 2.5 metre run up and even extending that to 3 metres will probably make a big difference.

[Fraser Young]

3 Dec

Front squat – 3 x 57.5kg, 3 x 65kg, 9 x 75kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 47.5kg

9 Dec

Straight Leg DL – 3 x 50kg, 3 x 55kg, 6 x 62.5kg
Front Squat – 5 x 10 x 60kg
SL Calf Raises – 3 x 15 x BW

My grip failed me after 6 reps, a shame it’s the limiting factor but if I wear straps it only limits my true grip more.

12 Dec

Running – 5 x 400m (3 mins)
Times: 1:24, 1:20, 1:20, 1:20, 1:20

Much better conditions this time, I set off a bit slow on the first rep and halfway round it was 42 secs so I settled for going round in 21s/100m. Beyond that I was really pleased, especially the final rep as I didn’t want to do it and it was a tough final 150m.

If my journal goes back that far I will check what I used to do, but I believe it was extending out the distance at 20s/100m to reps at 500m, 600m etc. I used to do 1.6-2.4km of tempo running when I was a sprinter so doing 6 x 400m seems like a reasonable target, then turning that into 4 x 600m. I spoke to a guy at the track about joining a club, I will be a Masters athlete (35+) soon and I’d like to see what I can sign up to.

[Author]

Posts

[Fraser Young]

Oh, and I’ll be 35 years old in March.

28 Dec 2021

Around The Square – 3 x 4
Front Squat – 5 x 57.5kg, 5 x 65kg, 10 x 75kg
Straight Legged Deadlifts – 5 x 10 x 50kg

30 Dec

Straight Legged Deadlifts – 5 x 47.5kg, 5 x 55kg, 10 x 62.5kg
Front Squat – 5 x 10 x 62.5kg
Single Leg Calf Raises – 3 x 16 x BW

I opted for a top set of 10, if I aim for a big number I end up doing incomplete reps. I love boring but big, I’m keeping 2 minutes rest and the weight I’m using aligns with the first set of week 2 for that lift.

2 Jan 2022

Running – 2 x 1 mile (5 mins rest), 7:49, 7:21

I usually do repeat 400’s but I’m drawing on a rowing program I once did that mixed in faster interval work with slower steady stuff. I was at the track and When I started running I wasn’t sure what I wanted to do, but after a lap I decided on a mile rep. I have no idea what I’m capable of so I was aiming for an 8 minute mile and sped up at the end when I realised it was well within my capability. The next rep I didn’t have a target in mind I just wanted to push a little harder, it was still relatively easy and a hard rep would perhaps be a 6:30 mile.

[Fraser Young]

PHASE 2

I sat down and took everything I’ve tried so far and structured it into three distinct sessions, which I’ll repeat each week.

WEEK 10

14 Dec

Throw In Technique – 10 x 10
22, 23, 24, 3 x 25, 2 x 27, 28, 29ft

Time to really progress these. If I consistently hit on/near the target with my 10 throws I go further back. In the YouTube video Thomas Gronnemark spoke about trying to hit the crossbar from the 18 yard box (54 feet) so next session I’ll probably move back in multiples of 2 feet else I’ll never get there.

15 Dec

Heavy Throws – 4 x 5 x 950g
EZ Bar Skull Crushers – 5 x 10 x 23.5kg
Pull ups – 8 x 5
Hollow Rock – 5 x 25 secs

Since I have a technical drill day I also wanted one with more muscle building exercises.

18 Dec

Throw In Technique – 20 throws
Throw Ins (Session 20) – 10 throws, median 19.25m
MB Slams – 4 x 5 x 5kg
Pull ups – 8 x 5
Pullovers – 4 x 8 x 15kg plate
Resistance Band Throw In ISO – 3 x 15 secs

I borrowed the concept of isometric –> eccentric –> concentric from my vertical jump training and held a resistance band in the throw in position (while holding a ball). I started with two 20m+ throws so to end with a median of low 19’s was disappointing. I’ll no doubt tweak the sessions from here but I’m more confident this is generally the right way to go.

[Fraser Young]

14 Dec

Front squat – 5 x 62.5kg, 3 x 70kg, 10 x 77.5kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 50kg
Stomach Vacuums – 6 x 10 secs

I went quite aggressive here with the final set and was pleased to reach double figures. I might skip ahead again in 5/3/1 as I’m itching to lift something heavy.

16 Dec

Straight Leg DL – 5 x 52.5kg, 3 x 60kg, 6 x 67.5kg
Front Squat – 5 x 10 x 62.5kg
SL Calf Raises – 3 x 15 x BW

Grip was a problem again, I’ve started a protocol to improve it so hopefully not an issue too many more times. The jump to 62.5kg was tough, some pausing between reps is creeping in but I’m holding at 2 mins rest.

19 Dec

Running – 3 x 400m, 2 x 400m (3 mins / 5 mins)
Times: 1:20, 1:24, 1:20, 1:20, 1:20

The second rep was too slow a start and I never recovered. I thought my stopwatch didn’t start so I slowed down and then went through 100m in 22 secs. It was another tough last rep but I like to challenge my CV fitness.

Next week will be an easy one as I’m heavy legged

[Fraser Young]

WEEK 8

29 Nov

Throw In Technique – 20 throws
Throw Ins (Session 18) – 10 throws, median 18.7m
MB Slams – 4 x 5 x 5kg
EZ Bar Skull Crushers – 5 x 10 x 21kg
Pull ups – 6 x 5

It was 2 degrees in my garden and my fingertips were numb after the first throw. This had a big impact on my ability to grip the ball, which led to some very poor misthrows. I wanted to wake up my triceps with skull crushers but not go too heavy, but this ended up giving me about 6 days of DOMS 🙂

3 Dec

Pull ups – 3 x 6
Machine Rows – 3 x 8 x 25kg per side

I was doing a leg session in a public gym and threw in some upper body

WEEK 9

8 Dec

Throw In Technique – 100 throws

I was aiming for a metal structure as part of a basketball hoop and standing 22-24ft away. I do get the sense this is very valuable practice and an important part of a well rounded program.

11 Dec

Throw In Technique – 20 throws
Throw Ins (Session 19) – 10 throws, median 19.45m
MB Slams – 4 x 5 x 5kg
Pull ups – 7 x 5

It was a little warmer today but still 4-5 degrees and I had some misthrows (travelling about 15m). I did however set a new personal best of 21.4m. I haven’t hit a really nice throw yet and when I do I feel I have another metre or more to go. I’m also restricting myself to a 2.5 metre run up and even extending that to 3 metres will probably make a big difference.

[Fraser Young]

3 Dec

Front squat – 3 x 57.5kg, 3 x 65kg, 9 x 75kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 47.5kg

9 Dec

Straight Leg DL – 3 x 50kg, 3 x 55kg, 6 x 62.5kg
Front Squat – 5 x 10 x 60kg
SL Calf Raises – 3 x 15 x BW

My grip failed me after 6 reps, a shame it’s the limiting factor but if I wear straps it only limits my true grip more.

12 Dec

Running – 5 x 400m (3 mins)
Times: 1:24, 1:20, 1:20, 1:20, 1:20

Much better conditions this time, I set off a bit slow on the first rep and halfway round it was 42 secs so I settled for going round in 21s/100m. Beyond that I was really pleased, especially the final rep as I didn’t want to do it and it was a tough final 150m.

If my journal goes back that far I will check what I used to do, but I believe it was extending out the distance at 20s/100m to reps at 500m, 600m etc. I used to do 1.6-2.4km of tempo running when I was a sprinter so doing 6 x 400m seems like a reasonable target, then turning that into 4 x 600m. I spoke to a guy at the track about joining a club, I will be a Masters athlete (35+) soon and I’d like to see what I can sign up to.

[Author]

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