Fraser Young

[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

View this post on Instagram

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

[Fraser Young]

WEEK 8

15 Feb

Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.42m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps

16 Feb

Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 12
Patrick Step Up – 2 x 15 x 60kg
ATG Split Squat – 2 x 10 x 45kg
Depth Jumps – 4 x 4 x exercise bench (50cm?)
Front Squats (max intent) – 3 x 5 x 65kg
Nordic Curls – 3 x 7

18 Feb

Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.43m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps

19 Feb

Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 12
Patrick Step Up – 2 x 15 x 60kg
ATG Split Squat – 2 x 7 x 50kg
Weighted Jumps – 4 x 4 x 50kg
SL Jump to Bench – 3 x 8 per leg
RDL – 3 x 6 x 90kg

I read an article by Bret Contreras which said that 30% 1RM for peak power isn’t always the best option. For power cleans it’s closer to 80% so I went heavier with weighted jumps, before seeing a Mike Boyle article stating that a weight allowing you to jump 70-80% of your unweighted best vert is ideal. For me that would be 10-12kg, so a 5-6kg DB in each hand.

21 Feb

Rowing Machine – 10 x 1 min on/1 min off, 1:50-1:56/500m pace
7 stretches from Supple Leopard

[Fraser Young]

WEEK 7

8 Feb

CMJ – 18 reps, 0-5kg attached
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side

This was for a YouTube video but I’ll count it as one of my two ‘deload’ sessions for the month.

9 Feb

OFF

Again, I have a 4 session 4 week program and will take 2 of 16 off as a rest in order to keep fresh. This one made sense because I was quite sore after all the CMJ yesterday.

11 Feb

Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.40m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps

The broad jump was a guess, I didn’t write it down.

12 Feb

Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 12
Patrick Step Up – 2 x 15 x 60kg
ATG Split Squat – 2 x 10 x 45kg
Weighted Jumps – 4 x 4 x 40kg
SL Jump to Bench – 3 x 8 per leg
RDL – 3 x 6 x 85kg

RDL was quite easy, might increase it. I really like tuck jumps, hopefully they are actually good for my progress too.

14 Feb

Rowing Machine – 4 x 500m (2 mins), 1:55.X/500m pace
7 stretches from Supple Leopard

I was short on time so switched to a split 2km row at a similar pace to last week. I jump the next day and usually do this in the evening so should probably move it, ~16 hours doesn’t seem like enough time to let my body settle after rowing and stretching.

[Fraser Young]

WEEK 6

1 Feb

Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.48m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps

2 Feb

Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 11
Patrick Step Up – 2 x 15 x 55kg
ATG Split Squat – 2 x 10 x 40kg
Depth Jumps – 4 x 4 x exercise bench (50cm?)
Front Squats (max intent) – 5 x 62.5,65,65kg
Nordic Curls – 3 x 7

Pleased to see my patrick step ups keep improving, front squat was a better weight as before the bar was leaving my shoulders at the top of the movement, an indication it was too light. One other change was to the split squats, now that I’ve reached a decent weight I wanted to drop to two sets and give my thighs a bit of a break.

4 Feb

Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.42m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps

5 Feb

Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 11
Patrick Step Up – 2 x 15 x 55kg
ATG Split Squat – 2 x 10 x 40kg
Weighted Jumps – 4 x 4 x 40kg
SL Jump to Bench – 3 x 8 per leg
RDL – skipped

My lower back was causing me minor discomfort so there was no point aggravating it with RDL, otherwise business as usual.

7 Feb

Rowing Machine – 10 x 1 min on/1 min off, 1:54/500m pace
7 stretches from Supple Leopard

I had to briefly jog to catch up with my wife on a walk the other day and I was wheezing by the time I got to her. Cardio required. I love/hate the erg so instead of a 3 min warm up prior to stretching I did some repeat 1 min reps at my 1k pace.

Here are my depth jumps, I bought a gym floor tile which I can drop anywhere and give myself a proper surface to land on.

View this post on Instagram

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

[Fraser Young]

WEEK 5

25 Jan

Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.41m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps

I re-read the FJT3 program notes and spotted two drills that were phased in later. I used my own arm drill (see Instagram) and the wall drill is dropping into a half squat really quickly. Other than that, this is the technical session so not a lot needed to change. When I do have access to a court I will do some single leg jumps and longer run ups.

26 Jan

Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 10
Patrick Step Up – 2 x 15 x 45kg
ATG Split Squat – 3 x 9 x 35kg
Depth Jumps – 4 x 4 x exercise bench (50cm?)
Front Squats (max intent) – 5 x 50,55,60kg
A1 Nordic Curls – 3 x 7
A2 Pogo Jumps – 3 x 20 secs

The pull throughs were more like a glute activation drill for me, tuck jumps are from Vert Shock which are a stationary version of hurdle hops. The KoT lunge has been rebranded to split squat, because fixed feet is technically not a lunge. I will measure my exercise bench, but I step off that and try to work on a short ground contact time for depth jumps. I wanted to keep front squats in and explode up from the bottom of the movement, I have no idea how much weight I can do that with so I was experimenting.

28 Jan

Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.45m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps

Identical to Monday.

29 Jan

Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 10
Patrick Step Up – 2 x 15 x 50kg
ATG Split Squat – 3 x 10 x 40kg
Weighted Jumps – 4 x 4 x 40kg
SL Jump to Bench – 3 x 8 per leg
RDL – 6 x 70,75,80kg

The first half of the session is the same as Tuesday, then it diverges. I didn’t want to do depth jumps twice a week as they’re taxing on the CNS so I did hex bar weighted jumps, which I did in VCE. Then a single leg hop to my exercise bench, this has been in two programs and I like it. I wanted a change from nordics and to have a hip hinge rather than knee dominant hamstring move. This was all a bit light so I’ll need to bump that next week.

30 Jan

Epsom Salt Bath – 25 mins

Ohhh lord, relaxation galore. I didn’t feel the need for mobility work as I was feeling great after this.

If IG embedding allows, here’s my own arm drill which I was taught by a high jump coach

View this post on Instagram

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

[Author]

Posts