Fraser Young

[Fraser Young]

WEEK 11

8 Mar

Dorsi Drill – 3 x 15
Pogo Jumps – 5 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 6
A1 Penultimate Acceleration – 3 x 5
A2 Mechanics Primer – 3 x 4
2 step 2 footed jumps – 8 per side

Tried a few extra attempts at the end, feel quite jaded after all that.

9 Mar

Patrick Step Up – 2 x 10 x 60kg
Overhead Squat – 4 x 5 x 25kg
A1 Med Ball Toss – 3 x 3 x 5kg
A2 CMJ – 3 x 3, best of 57cm
BB Drach RLESS – 3 x 6 x 26kg
Nordic Curls – 3 x 6
SL Standing Calf Raise – 2 x 12 x 10kg
Ab Ripper X – Complete

Probably a bit too high with volume at first, I felt very lethargic here and my CMJ showed it.

11 Mar

Dorsi Drill – 3 x 15
Pogo Jumps – 4 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 2 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5
A1 Penultimate Acceleration – 2 x 5
A2 Mechanics Primer – 2 x 4
2 step 2 footed jumps – 4 per side

I experimented with a lighter session, trimming a few sets here and there and it felt better.

12 Mar

Single Leg Hip Raise (3 sec ISO) – 3 x 6 x 22.5kg
Floor to Ceiling Jumps – 3 x 8
DB SLRDL – 3 x 6 x 8.5kg
Hex DL Singles – 120,125,130,135,140,145,150,150kg
Patrick Step Up – 2 x 10 x 60kg
Seated Calf Raise – 40kg x 50 reps total
Ab Ripper X – complete

A few changes here, sissy squats replaced by hex DL singles, which were in Jump Science. I moved patrick step ups later in the session because they don’t really belong in a warm up at 60kg, more of an accessory lift.

[Fraser Young]

WEEK 10

1 Mar

Resistance Band Dorsiflexion – 3 x 15
Pogo Jumps – 4 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 2 x 10
ENDED EARLY

I accidentally let our indoor cat out and he went up a tree, so I had to abandon my session and help get him down.

2 Mar

Patrick Step Up – 2 x 10 x 60kg
Overhead Squat – 4 x 5 x 20kg
A1 Med Ball Toss – 3 x 3 x 5kg
A2 CMJ – 3 x 3
B1 BB Drach RLESS – 3 x 6 x 26kg
B2 Split Jumps – 3 x 10
Nordic Curls – 3 x 6
SL Standing Calf Raise – 2 x 12 x 10kg
Ab Ripper X – Complete

I added in a standing calf raise because the other session has a seated one. I really like the combination of med ball toss and countermovement jump, and have since seen it used in a PJF Performance video so it stays.

4 Mar

Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 6, best of ?m
A1 Penultimate Acceleration – 3 x 5
A2 Mechanics Primer – 3 x 4
2 step 2 footed jumps – 7 per side

I allow myself to miss one technical jumping day and one weights session per week. With that in mind, I did the second half of my Monday session, meaning across 2 days I did 1 full session.

5 Mar

Patrick Step Up – 2 x 10 x 60kg
Single Leg Hip Raise (3 sec ISO) – 3 x 6 x 22.5kg
Floor to Ceiling Jumps – 3 x 8
DB SLRDL – 1 x 6 x 10kg, 2 x 6 x 8.5kg
Sissy Squats – 5kg x 18,15,12 (max reps)
Seated Calf Raise – 2 x 12 x 40kg
Ab Ripper X – complete

I added weight to the sissy squats but I think they need to go as I’m planning to make this a 4 month program and max reps of this is more of a month 1-2 exercise. The SLRDL finishes with arms overhead and when I watched myself back on video my elbows were bent and the weight looked sluggish, so I dropped it by 15%.

7 Mar

Rowing Machine – 2 x 1km in 3:58, 3:58
7 stretches

Here are the sissy squats, they torch your quads but that’s something I don’t want to do so late in the custom program.

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[Fraser Young]

WEEKS 69-72

I’m dropping the gym session because I don’t have the time, so I’ll just be doing straight arm work every 4-5 days.

4 Feb

Pseudo Waistline Hold – 2 x 2 x 10 secs
PPPu – 6,5
Planche Lean – 2 x 4 x 15 secs

9 Feb

Planche Lean – 26cm x 15 secs, 27cm x 15 secs
Planche Lean Touch – 27cm,28cm,29cm
Planche Lean – 5 x 20 secs x 25cm

(see my wooden structure below) Getting quite fed up with the slow progress, I looked online and found the angle I need for straddle and full planche and I’m not a million miles away, so I want to focus on squeezing out a bit more of an angle each time.

14 Feb

Pseudo Waistline Hold – 2 x 4 x 5 secs (115cm, 114cm)
PPPu – 7,4
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs (26cm)
Pseudo Waistline – 11, 8 secs

Again, quantification has to be the way forward. I’m used to lifting weights where it’s clear you’re progressing, with a waistline hold you do what you can but might have your hands far enough back. I measured from the base of the skirting board to an imaginary line which my hands don’t cross, and kept that for the four exercises, before reducing it by 1cm.

19 Feb

Pseudo Waistline Hold – 2 x 2 x 10 secs (114cm)
PPPu – 5,5
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs

I feel like I’m improving now, really pleased to have got some consistency at last.

24 Feb

Pseudo Waistline Hold – 20 secs (!)
Straddle Planche toes on – 5 x 15 secs
Straddle Planche Lean Touch – 29cm, 3 x 30cm, fail at 31cm

Hooray! I’ve been following Osvaldo Lugones workouts and the goal was a 20 second waistline hold, which I can now do. I immediately jumped to trying out straddle as I know I’m not that far from doing it. I got to the end position where the toes are about to lift off and held it there, so still in contact with the floor. Then I used my wooden structure to try a straddle lean touch and got about the same lean as I do from a regular planche lean.

28 Feb

Straddle Planche Lean – 8 x 15 secs

Couldn’t get to the gym for this one, just leaned as much as I could.

Here’s my wooden structure. I made it the right width so that my shoulders can both touch at the same time and helps me quantify what’s going on.

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[Fraser Young]

WEEKS 66-68

11 Jan

L-Sit to Tuck Planche – 4,4,4,3
Advanced Tuck Planche – 7,7,7,6,6 secs

13 Jan

Arnold Press – 3 x 12 x 9.5kg
A1 Weighted Pull ups – 4 x 5 x 15kg
A2 Pike Push up (feet elevated) – 4 x 8
EZ Bar Curls – 3 x 10 x 21kg
Handstand practice – 4 x 30 secs
Reverse Table Top – 30 secs

16 Jan

Pseudo Waistline Hold – 2 x 2 x 10 secs
PPPu – 5,4
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs

18 Jan

Arnold Press – 3 x 12 x 9.5kg
A1 Weighted Pull ups – 3 x 5 x 15kg
A2 Pike Push up (feet elevated) – 3 x 9
A3 EZ Bar Curls – 3 x 8 x 23.5kg
A4 Handstand practice – 3 x 25 secs
A5 Hanging Toes to Bar – 3 x 7
Reverse Table Top – 30 secs

I can’t really spare much time for this session so I cut nearly all the rest periods and did it as a circuit. This worked really well and it’s a shame I didn’t try this sooner.

23 Jan

L-sit to Tuck Planche – 4,4,3
Advanced Tuck Planche – 5,6,7,6 secs

30 Jan

Pseudo Waistline Hold – 15,8,15,7
PPPu Negatives – 5
Planche Lean – 2 x 4 x 15 secs

I’m getting a bit bored of this session and have been pushing to complete a 20 second waistline hold so I can move on.

[Fraser Young]

WEEK 9

22 Feb

Resistance Band Dorsiflexion – 2 x 15
Pogo Jumps – 5 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 6, best of 2.48m
A1 Penultimate Acceleration – 3 x 5
A2 Mechanics Primer – 3 x 4
2 step 2 footed jumps – 6 per side

I removed the ziani leg lift so that I could do the Wall/Arm drills between sets of pogo jumps. I brought in two jumping drills from Vert Code Elite phase 1 instead of my approach jumps and pop ups. These felt so much better and the main focus is on a big penultimate step and for the primer it’s about arm swing.

23 Feb

Concentric-only Deadlift – 60,90,100,110,120,130,140kg
CMJ – 2 x 4
Patrick Step Up – 2 x 15 x 60kg
Overhead Squat – 4 x 5 x 20kg
A1 BB Drach RLESS – 3 x 6 x 26kg
A2 Split Jumps – 3 x 10
Nordic Curls – 2 x 6
Ab Ripper X – Half of each set

I used to do a concentric-only deadlift (drop from the top) prior to rugby training and I’d feel amazing having maximally recruited my muscles without much fatigue. It didn’t really work out here so I won’t be repeating that. Two programs had an overhead squat in, mainly for flexibility, and Drach RLESS is straight from Vert Code Elite Phase 3. I superset with split jumps, then realised that the RLESS are explosive too so it’s not really that complex training pairing of heavy and then fast. I said in month 1 I might put in ab ripper x and I have done, but I eased in knowing I’ll otherwise be sore for days.

25 Feb

Resistance Band Dorsiflexion – 2 x 15
Pogo Jumps – 5 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 6, best of 2.52m
A1 Penultimate Acceleration – 3 x 5
A2 Mechanics Primer – 3 x 4
2 step 2 footed jumps – 7 per side

Best I’ve jumped this year in broad jump. I put in an extra 2 footed jump after getting feedback on my jump volume, I’ll add more on Mondays too.

26 Feb

Patrick Step Up – 2 x 10 x 60kg
Single Leg Hip Raise (3 sec ISO) – 3 x 6 x 20kg
Floor to Ceiling Jumps – 3 x 8
DB SLRDL – 3 x 6 x 10kg
Sissy Squats – 20,19,14 (max reps)
Seated Calf Raise – 15 x 20kg, 15 x 30kg
Ab Ripper X – complete

The hip raise is mainly for glute activation, floor to ceiling jumps are just jumps for height but touching the floor each rep. I did a body-weight leg program once and loved sissy squats so they go in, I’m not sure about going to failure in a jump program but we’ll see how it goes. Ab ripper X was every bit as horrible as I remember.

28 Feb

Rowing Machine – 4 x 500m in 1:58-2:08
7 stretches from Supple Leopard

I went quite aggressive with the pace last week so wanted to dial it back.

Here are some overhead squats

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