Fraser Young

[Fraser Young]

SPP – Week 4

19 April

Drills A x 2
Hurdle Mobility
Tempo, 123 123 123 1
Gas, Pain reps
Waterloo, Agony reps

Possibly a bit quick in the second 300, other than that I’m happy with my level of fitness right now.

20 April

Throws, 5
Drills E x 2
Blocks, 2×10, 2×30, 40, 60
3 x (40E/30F) 6 mins
2 x 80m, 35m IL, 11 mins
Bench Press – 6 x 80.7kg, 6 x 83kg, 5 x 83kg
RDL – 2 x 10 x 117.5kg
Donkey Kicks – 2 x 18 x 2.5kg

Pleased with how those blocks went, need that pressure on the back block and everything else is fine. 60 was perhaps a bit far, and 50 from now on will be sufficient for upright running. 80’s were both excellent, 9.35 and 9.34.

21 April

Drills A x 2
Tempo, 123 122 122 1
Pillar, Agony reps

Had more rest in pillar but it was still quite an effort to finish it.

22 April

Throws, 5
Drills E x 2
Starts
2 x 30m
2 x (2 x 80m) 30m IL (5 mins/8 mins)
Swiss Ball kicks – 2 x 20 secs

Left glute was causing me some issues during the first few accelerations, felt like it was restricting my power. Think it was due to donkey kicks on Tuesday compounded by knee extensions the following day in the circuit. I was cautious for the first 80m run, but after that I was fine and on Martin’s shoulder.

24 April

Loughborough Race

100m – 11.88 (-0.3)

My left glute was playing up again, wouldn’t let me push on beyond 25/30m acceleration and rolled it and stretched but clearly wasn’t great. Held for a long time but got out okay, before 30m I was maxed out with the glute and just had to transition and hold what speed I had. Should have beaten the guy to my right but I really wasn’t feeling fast.

25 April

VJB Plyometrics (Week 7)
Power Skipping – 2 x 40m
Speed Hops – 2 x 20m per leg
Box Squat Jumps – 2 x 6
Tuck Jumps – 2 x 10
Shock Jumps – 2 x 5 x 75cm
SL Calf Raises – 2 x 10
Back Squat – 1 x 5 x 117.5kg, 2 x 5 x 124.2kg
Bench Press – 1 x 5 x 83kg, 2 x 5 x 85.2kg

Didn’t feel the glute much at all. Good plyos, the shock jumps were a little sore when I didn’t land right, happy with squat progression.

[Fraser Young]

SPP – Week 3

12 April

Drills A x 2
Hurdle Mobility
Tempo, 1221, 323, 1221
Gas, Agony reps
Waterloo, Agony reps

Feel so fresh from the rest week, I was cruising in tempo and coped better than I expected in the circuits.

13 April

Throws, 5
Drills E x 2
Starts
Blocks, 2×10, 20, 30, 40
4 x 40E30F (7 mins)
2 x 80m, 35m IL (10-12 mins)
RDL – 2 x 10 x 117.5kg
Donkey Kicks – 2 x 16 x 2.5kg
Bench Press – 2 x 6 x 80.7kg, 6 x 83kg

Took some getting used to with new block setup, experimented with some practice runs and felt good in the 30 and 40 but work to be done. The flying runs were alright. Happy with my 80s outside, the first was a wind-aided 9.07w and the second was a cross-wind at 9.43. I think the blocks were weird because I’ve only accelerated to 30m before doing them.

14 April

Drills A x 2
Tempo, 1221331221

Abs are still pretty sore from Monday so avoided Pillar.

15 April

Throws, 5
Drills E x 2
Starts
2 x 30m 3 point
2 x(4 x 70m) 30m IL (4.5mins/8 mins)
Swiss Ball kicks, 2 x 20 secs
Front Squat – 6 x 87.5kg, 2 x 7 x 87.5kg
ISO Hip Hold – 4 x 5kg x 15 secs
Vertical Pushups – 1 x 8, 1 x 7

Pretty happy with the session. Niggles all seem to get sorted out during drills and leave me good for the real runs. Did fade on the last two 70s but for what the session is I was pleased with form and relaxation with people on my shoulder.

17 April

Trek, 2 x 20m
Starts
Blocks 10, 2×20, 30, 2×40
3 x EFM 90m (8 mins)
2 x 110m 35m IL (15 mins)
Modified Ab Workout (Fuzz Ahmed)

Myofascial stretches on Friday so didn’t feel overly smooth in the runs today. Blocks were better as we went on, the last 40m was good once I stopped trying to accelerate to the cone and just run as I would in a race. Pleased with the 110m runs, timed at 12.47, 12.50, love the acceleration I’m getting but hope to replicate that out the blocks.

18 April

VJB Plyometrics (Week 6)
Power Skipping – 2 x 40m
Speed Hops – 2 x 20m per leg
Box Squat Jumps – 2 x 6
Tuck Jumps – 2 x 12
SL Calf Raises – 2 x 12
Back Squat – 3 x 6 x 117.5kg
Bench Press – 2 x 6 x 80.7kg, 1 x 6 x 83kg

Good session today, easy squats and bench.

[Fraser Young]

SPP – Week 2

5 April

Throws, 4
Hurdle Mob.
Tempo, 1221331221
Waterloo, Agony reps
Bench Press – 7 x 78.5kg
Vertical Pushups – 2 x 6

Nice quick session, the first 300 was hard but beyond that the session was fine.

6 April

Throws, 3
Drills E x 2
Blocks, 3×10, 2×20, 2x30m
3 x (35E/25F) (6 mins)
70m (30m IL)
Swiss Ball kicks, 2 x 20 secs
Plyo Low Squat Ankle Jump – 3 x 30

Good to not get weighed down doing all the throws. Some good first blocks, in a nice position by 30m and now I have Loren Seagrave’s tips to incorporate it should be a good week next week. It was a shorter session than usual, although the acceleration meant I decided to skip weights.

7 April

Jumps, 4
Throws, 4
Tempo, 1221221221
Pillar, Agony reps

90 minute session. Pillar was really intense and my abs were struggling well before halfway, could end up with DOMSs tomorrow.

8 April

Throws, 3
Drills E x 2
3 x 30m
2 x (3 x 70m) 30m IL (4 mins/7 mins)
RDL – 2 x 10 x 117.5kg
ISO Hip Hold – 4 x 5kg x 15 secs

Tried starting with Martin and Yusuf, settled on them going off my movement and trying to close the metre lead I got. Pleased with the intensity of having people chasing you, can feel my legs really pushing it.

10 April

Trek, 2 x 20m
30m 3 point
4 x EFM 90m (8 mins)
2 x 100m relaxed (12 mins)

Good 90’s, could spend a long distance working on that top speed and then keeping it with less strain in the last 30m. First 100m was scrappy from 30-40m as I didn’t want a flat out acceleration so eased off a bit much there, better in the second run. Ran 11.60 and 11.53, relatively pleased with those under the circumstances.

11 April

VJB Plyometrics (Week 5)
Power Skipping – 2 x 40m
Speed Hops – 2 x 20m per leg
Box Squat Jumps – 2 x 6
Tuck Jumps – 2 x 15
SL Calf Raises – 2 x 15
Bench Press – 6 x 78.5kg, 2 x 6 x 80.7kg
Back Squat – 3 x 6 x 117.5kg

New drills, step over ankle, calf, knee and nearly all with a run out. New 4 week set of plyometrics, the volume is significantly lower than the first weeks and this is a more manageable session. Bench and squat, both good.

[Fraser Young]

SPP – Week 1

29 March

Drills A x 2
Throws, 5
Jumps, 5
Hurdles
Tempo, 1221, 323, 1221
Waterloo, Torture reps
Bench Press – 2 x 8 x 78.5kg
Vertical Pushups – 1 x 3, 1 x 5
Standing Plate Twist – 2 x 12 x 15kg

Tempo in the rain so felt pretty good going round, still dead at the end though. Waterloo was mad, 30 v-sit ups was probably the worst part. Changed weights as no dumbbells available.

30 March

Throws, 5
Drills E x 2
Starts
3 x 20m 3 point
3 x 30m falling
4 x (35E/25F) (6 mins)
3 x 70m (30m IL) (8 mins)
Swiss Ball kicks, 2 x 20 secs
Wide Split Squats – 2 x 6 x 69.7kg, 1 x 6 x 72kg
Plyo Low Squat Ankle Jump – 3 x 30

My left foot hurt in throws, it’s an ache behind two of the middle toes and I had to stop a few times and roll it with a shot putt. It was fine in drills and went away after the first few runs. Other than that the 20’s were a bit jerky, 30’s were good, flying runs were very good. I was against Martin for the 70m run and he wasn’t accelerating well so couldn’t judge after the cone but the first 30 felt great. Bumped my knee in split squats, I expect a lump.

31 March

Drills A x 2
Throws, 5
Tempo, 1221331221
Bataan, Bitch! Reps
Bench Press – 2 x 8 x 78.5kg
Vertical Pushups – 2 x 6

Hip flexors were screwed for drills, but once warm they were fine. Tempo was good and Bataan was easier than last week, good bench and happy to have a short session for once.

1 April

Throws, 5
Drills E x 2
Starts
20m, 30m 3 point
30m, 40m falling
3 x (3 x 60m) 30m IL, 3 mins/7 mins
RDL – 2 x 10 x 117.5kg
Deadlift – 3 x 4 x 108.5kg
ISO Hip Hold – 6 x 5kg x 15 secs

Very happy with that session, took a few acceleration runs to get my rhythm as my legs were doing different things, but the 60’s were excellent and I was close to throwing up. Good weights, too many sets of hip flexor holds, need to tone it down as of next week.

3 April

Trek, 2 x 20m
Starts
2 x (3 x 60m) 30m IL (3 mins/7 mins)
2 x 90m, 30m IL, (7 mins)
Modified Ab Workout (Fuzz Ahmed)

Struggled with my right calf in the morning, needed to stretch it a few times during runs. The 60’s were pretty good, needed to keep relaxed and remember to not push it after the intensity limit. Timed the 90’s at 10.50, 10.40, did feel stronger acceleration in the second one and was happy that I didn’t slow before the line. Abs and running arms in the afternoon.

4 April

Drills
Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 21 inches (53cm)
VJB Plyometrics (Week 4)
4 Star Drill – 2 x 10
Ankle Jumps – 3 x 15
Lunge Jumps – 3 x 12 x 3kg per hand
1,2,3 Jumps – 2 x 10
Jump Squat – 3 x 8 x 41.5kg
Walking Lunges – 2 x 12 x 30kg
Back Squats – 3 x 6 x 117.5kg

Glad to have an easy Sunday. Martin was there to check my vert. and it was probably a touch higher than last time, but the angle I see it at made me think I could jump higher. Quick plyo’s and the same weights as last week.

[Fraser Young]

SPP – Week 1

4 April

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dribble ACK – 2 x 20m
SL Scissor w run out – 2 x 20m
2 x 40m Build Ups
Tempo – 111,1212,1212,111
Waterloo – 4:40, 4:25
Abs – 5 mins

Away at Center Parcs so I’m pleased to have done some sort of conditioning. I ran 20 or 40 seconds for the tempo along a forest path and then did circuits in the garden.

5 April

Warm Up 1
CMJ – 3 x 5
Bike Accels – 2 x 3 x 8 secs
Bench Press – 3 x 6 x 80kg
DB Rows – 3 x 6 x 38kg
Back Squat – 3 x 6 x 90kg
Pull Ups – 3 x 10

I went across town to a public gym for this session. The exercise bike was very annoying as it turned itself off the second I stopped pedalling. I had planned to do some 18 second reps but decided against it as this doubles as a deload week for me. With that in mind I kept the weights light, though the bench press was close to my max.

6 April

Rest

This should have been a conditioning session but it was a holiday with the family so I will move it to Wednesday. Driving home tomorrow and trying to negotiate a short track session before our ferry home.

7 April

Rest

I didn’t feel great in the morning, out of the 8 of us there were 3 already ill and I thought I may end up being the 4th so I took it easy. If I’m alright tomorrow I will do Monday’s tempo session, then pick it up from Thursday’s speed endurance.

8 April

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dribble ACK – 2 x 20m
SL Scissor w run out – 2 x 20m
2 x 40m Build Ups
Hurdle Mobility 1 – 2 sets
Tempo – 111,212,212,111 in 17.0, 36.2 secs
Nekka – 1:33, 1:38
Tank – SKIPPED
Abs – 5 mins

Great weather today, felt a little rusty warming up but got into the session nicely. Pure laziness to skip the Tank med ball circuit. I have the day off before going back to work tomorrow and I’m pleased to get the tempo runs done today.

9 April

Warm Up 1
Trek – 3 x 20m
Accels – 3 x 20m in 3.15 secs
2 x (3 x 60m) with 25m IL (2 mins/5 mins rest) in ~8.0-8.1 secs (20m in 3.1-3.2 secs)
90m with 20m IL in 11.25 secs (20m in 3.10 secs)
Bench Press – 3 x 6 x 82.5kg
Back Squat – 3 x 6 x 100kg
Pull Ups – 3 x 6 x 10kg
DB Rows – 3 x 6 x 40kg

Dry track, 18 degrees, swirling wind. I had the smallest of aches in my left hamstring but I knew I wasn’t accelerating beyond 20m so it would likely be fine. Solid efforts over 20 metres, happy with the times I was hitting as the wind was occasionally a headwind. I was running 1.20 secs per 10m very consistently beyond the intensity limit and it felt comfortable.

Weights were a step up in difficulty, bench press was a bit of a grind so I’ll keep it at that, squats just feel like I’m not really in the groove but in terms of effort it’s smooth so I can do 105kg next time.

10 April

Rest

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