Fraser Young

[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.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength)

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.

[Fraser Young]

WEEKS 90-94

28 June

Wrist Mobility, 2 sets
Shoulder Mobility, 2 sets

I have a handstand program from Tom Merrick that I wanted to do while I was away. I’m convinced that handstand is an almost essential skill when it comes to planche and I’ve seen people lower themselves into a straddle which is what I’d like to be able to do. His website is here https://www.bodyweightwarrior.co.uk/

29 June

Handstand Warm up (1 set)
Handstand Mobility (2 sets)

Again from the Tom Merrick program, it involves things like first knuckle push ups, wrist rocks, wrist flexor/extensor stretches then some shoulder work adapted from Emmet Louis.

3 July

A1 L-Sit – 3 x 20 secs
A2 Push ups – 3 x 10
A3 Pull ups – 3 x 5
Hammer Curls – 3 x 10 x 25lbs

5 July

Handstand warm up (1 set)
A1 Wall assisted handstand – 30,30,25 secs
A2 Reverse Table Top – 3 x 30 secs
Hollow Body Hold – 3 x 20 secs

8 July

Handstand warm up (1 set)
L-sit / Tucked L-Sit / Straddle – 4,4,5,4
Pseudo Waistline Straddle Hold – 2 x 4 x 5 secs
Slow scap push ups – 3 x 10

10 July

A1 L-sit – 3 x 20 secs
A2 Slow pull ups – 3 x 5
A3 V-sit ups – 3 x 12
A4 Slow Scap push ups – 3 x 10

B1 Hammer Curls – 3 x 10 x 25lbs
B2 Pike Push ups – 3 x 6

I had 8 exercises but I was using some outdoor equipment in a park for pull ups & L-sit, then coming back to the garden where someone loaned me a pair of 25lbs DB’s for the rest.

15 July

Handstand warm up (1 set)
L-sit / Tucked L-sit / Tuck Push up – 4,4,4
L-sit / Tucked L-sit / Double Tuck Push up – 2, 1
L-sit / Tucked L-sit / Bent Arm Handstand – 4,3 (attempts, not successful)
Dom Sky Beginner Abs – 1 circuit

I’m really comfortable with the single tuck push up and if I’m to progress my strength I need to start repping it out. I also feel it’s good to spend time upside down for my handstand training so I tried a bent arm handstand on the parallettes, which was a bit of a mess.

17 July

A1 Hammer Curls – 3 x 10 x 25lbs
A2 Pike push ups – 3 x 6

B1 Slow pull ups – 3 x 5
B2 L-Sit – 3 x 20 secs

I like this because I can drop exercises when time is limited, as it was today.

19 July

Handstand warm up (1 set)
Free handstand practice – 5 mins
A1 Handstand kick ups – 3 x 10
A2 Reverse Table Top – 3 x 30 secs
Hollow Body Hold – 3 x 25 secs
Handstand warm up (1 set)

The warm up doubles as a cool down. I was looking at the progressions and I liked the sound of handstand kick ups. The goal is to fall an equal number of times forward (back to start position) and back (going too far). In general I’m scared of falling so I don’t kick up enough. I also learned to kick up in a split stance and bring the legs together having touched the wall. Enjoyable session.

23 July

A1 Cable Seated Row – 4 x 12 x ??
A2 Lat Pulldown – 4 x 12 x ??
B1 Cable Curl – 4 x 10 x ??
B2 Slow push ups – 4 x 10
Dom Sky Beginner Abs – 1 circuit

This was a hotel gym which had unlabelled weights. There was such a limited choice of machines that suited my needs but I was happy to at least get something done.

28 July

Free handstand practice – 5 mins
A1 Handstand kick ups – 2 x 10
A2 Reverse table top – 2 x 30 secs

I had to cut this session short, which was a shame because I really like this one and was able to do it on grass at a friend’s house.

31 July

Handstand warm up (1 set)
A1 Slow pull ups – 3 x 5
A2 L-sit – 3 x 20 secs
A3 Slow Scap push ups – 3 x 11
A4 V-sit ups – 3 x 15

B1 Pike Push ups – 3 x 7
B2 Hammer Curls – 2 x 10 x 25lbs
B3 Arnold Press – 2 x 8 x 25lbs
B4 Bicep Curl – 2 x 10 x 25lbs

Nice to do the full session at least once, even if it should have been three sets of the second circuit.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength)

[Author]

Posts

[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.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength)

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.

[Fraser Young]

WEEKS 90-94

28 June

Wrist Mobility, 2 sets
Shoulder Mobility, 2 sets

I have a handstand program from Tom Merrick that I wanted to do while I was away. I’m convinced that handstand is an almost essential skill when it comes to planche and I’ve seen people lower themselves into a straddle which is what I’d like to be able to do. His website is here https://www.bodyweightwarrior.co.uk/

29 June

Handstand Warm up (1 set)
Handstand Mobility (2 sets)

Again from the Tom Merrick program, it involves things like first knuckle push ups, wrist rocks, wrist flexor/extensor stretches then some shoulder work adapted from Emmet Louis.

3 July

A1 L-Sit – 3 x 20 secs
A2 Push ups – 3 x 10
A3 Pull ups – 3 x 5
Hammer Curls – 3 x 10 x 25lbs

5 July

Handstand warm up (1 set)
A1 Wall assisted handstand – 30,30,25 secs
A2 Reverse Table Top – 3 x 30 secs
Hollow Body Hold – 3 x 20 secs

8 July

Handstand warm up (1 set)
L-sit / Tucked L-Sit / Straddle – 4,4,5,4
Pseudo Waistline Straddle Hold – 2 x 4 x 5 secs
Slow scap push ups – 3 x 10

10 July

A1 L-sit – 3 x 20 secs
A2 Slow pull ups – 3 x 5
A3 V-sit ups – 3 x 12
A4 Slow Scap push ups – 3 x 10

B1 Hammer Curls – 3 x 10 x 25lbs
B2 Pike Push ups – 3 x 6

I had 8 exercises but I was using some outdoor equipment in a park for pull ups & L-sit, then coming back to the garden where someone loaned me a pair of 25lbs DB’s for the rest.

15 July

Handstand warm up (1 set)
L-sit / Tucked L-sit / Tuck Push up – 4,4,4
L-sit / Tucked L-sit / Double Tuck Push up – 2, 1
L-sit / Tucked L-sit / Bent Arm Handstand – 4,3 (attempts, not successful)
Dom Sky Beginner Abs – 1 circuit

I’m really comfortable with the single tuck push up and if I’m to progress my strength I need to start repping it out. I also feel it’s good to spend time upside down for my handstand training so I tried a bent arm handstand on the parallettes, which was a bit of a mess.

17 July

A1 Hammer Curls – 3 x 10 x 25lbs
A2 Pike push ups – 3 x 6

B1 Slow pull ups – 3 x 5
B2 L-Sit – 3 x 20 secs

I like this because I can drop exercises when time is limited, as it was today.

19 July

Handstand warm up (1 set)
Free handstand practice – 5 mins
A1 Handstand kick ups – 3 x 10
A2 Reverse Table Top – 3 x 30 secs
Hollow Body Hold – 3 x 25 secs
Handstand warm up (1 set)

The warm up doubles as a cool down. I was looking at the progressions and I liked the sound of handstand kick ups. The goal is to fall an equal number of times forward (back to start position) and back (going too far). In general I’m scared of falling so I don’t kick up enough. I also learned to kick up in a split stance and bring the legs together having touched the wall. Enjoyable session.

23 July

A1 Cable Seated Row – 4 x 12 x ??
A2 Lat Pulldown – 4 x 12 x ??
B1 Cable Curl – 4 x 10 x ??
B2 Slow push ups – 4 x 10
Dom Sky Beginner Abs – 1 circuit

This was a hotel gym which had unlabelled weights. There was such a limited choice of machines that suited my needs but I was happy to at least get something done.

28 July

Free handstand practice – 5 mins
A1 Handstand kick ups – 2 x 10
A2 Reverse table top – 2 x 30 secs

I had to cut this session short, which was a shame because I really like this one and was able to do it on grass at a friend’s house.

31 July

Handstand warm up (1 set)
A1 Slow pull ups – 3 x 5
A2 L-sit – 3 x 20 secs
A3 Slow Scap push ups – 3 x 11
A4 V-sit ups – 3 x 15

B1 Pike Push ups – 3 x 7
B2 Hammer Curls – 2 x 10 x 25lbs
B3 Arnold Press – 2 x 8 x 25lbs
B4 Bicep Curl – 2 x 10 x 25lbs

Nice to do the full session at least once, even if it should have been three sets of the second circuit.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength)

[Author]

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