Fraser Young

[Fraser Young]

Comp – Week 2

21 June

Hurdle Mob
Tempo, 111, 2121, 212, 111, 3 (mixed with Waterloo)
Suspension Exercises
Abs 5 mins

Trained with Tom’s group, reps of circuits between sets of tempo, liked the glute exercises with the elastic bands.

22 June

Jumps, 5
Drills E x 2
Starts
2 x 40m 3 point
70, 80, 90, 100m (10, 11, 12 mins)
Pullups – 2 x 10
Hang Cleans – 2 x 4 x 63kg
Hip Extensor Res. Band – 3 x 15
ISO HS hold – 3 x 15 secs
Standing Knee Extension Res. Band – 2 x 10

The glute stuff last night left me still fatigued so felt more of a struggle. Consistently good with running, pushed it after the first time was poor and it worked out alright. (8.66, 9.62, 10.62, 11.69). Good weights and those resistance bands were at a better angle so should help acceleration.

23 June

Drills ACK x 2
Tempo, 4,5,6,4
Gas 8kg Pain reps

Hard to breathe as always but felt better in this one. My legs were heavy going into it so to trudge round and hit the times was good. The 600 was in 1:58.3 so I have the capacity to perhaps run 19.5’s and get round in 1:56 but should remember it’s only about active recovery.

24 June

Throws, 5
Mini Plyo Hurdles
Starts
2 x 60m strides
2 x 90m FMF
3 x 20E100F
Swiss ball Kicks
Rows

Used 4 pigeon step spacing between mini yellow hurdles with a big jump little jump rhythm. Strides were technically good and I felt they helped me in the later runs. The first flying 100 was tentative and after that I was very happy about holding form and will definitely do those in future (11.22, 10.94, 11.03).

26 June

Plyos 4 x 6 pause jumps
Shock jumps, 5 x 75cm
Drills E x 2
Starts
Blocks, 2×15, 2×30, 2×40, 2x50m

4 feet between the middle parts of the mini hurdles, blocked with the arms when jumping so as not to rotate. Very happy with the blocks, might need to breathe at a set distance otherwise I forget.

27 June

Bench Press – 8 x 67.5kg, 5 x 77.5kg, 3 x 82.5kg, 3 x 1 x 95kg, 5 x 80kg
Deadlift – 3 x 5 x 90kg

Full session in Martin’s basement, completed a power matrix for the first time this year and with feedback from Martin I was able to work on deadlifts. Should video the efforts in future.

[Fraser Young]

Comp – Week 1

14 June

Jumps, 5
Drills E x 2
Starts
2 x (80, 90, 100m) 9 mins/12 mins btw sets
Straight Leg Pull Back Res. Band – 3 x 10

Really tired by the end, could barely get off the ground after the final 100m. Times were variable, (9.75, 10.53, 11.69, 9.69, 10.72, 11.69).

19 June

Box Squat Jumps, Shock Jumps (75cm)
Drills E x 2
Starts
2 x 40E20F (10 mins)
30m 3 point
2 x 120m (9 mins)
200m
Straight Leg Pull Back Res. Band – 3 x 12
Harry Abs – 5

First session since Monday, pretty tiring, did the long runs with Judson. Tried a high knee approach to the first flying run but that really didn’t work. 120’s were pretty good, (14.10, 14.13) and I held on until the last 25 of the 200m (24.57) but was knackered afterwards.

20 June

Bench Press – 8 x 67.5kg, 5 x 76.5kg, 2 x 83.2kg, 6 x 76.5kg

Not my best, bit rusty after a week off.

[Fraser Young]

Pre-Comp – Week 2

7 June

Jumps, 4
Drills E x 2
Starts
3 x 30m 3 point
70, 80, 90m (9 mins)

No shortage of energy but didn’t feel powerful accelerating. I think the problem is I’m so used to Saturday then Tuesday, and I’m a day early which has thrown my body off. Ran (8.50, ?, 10.69), quite annoyed I double tapped the button on the 2nd run. Last two felt best, I find the less I think about cues the faster I can run.

8 June

Drills ACK x 2
Tempo, 34434

Track was wet but got round and ran a bit faster for some of the runs.

10 June

Throws, 5
Drills E x 2
Starts
Falling 30, 40m
80, 100, 130, 160m (10/13/16 mins)
Pullups (wide arm, full extension no momentum) – 11, 10, 10
Hang Cleans – 2 x 4 x 63kg
Hip Extensor Res. Band – 3 x 10
ISO HS hold – 3 x 15 secs
Standing Knee Extension Res. Band – 3 x 10

Didn’t race yesterday due to downpour and wind. Mish-mash of distances today, just wanted to get a few times down and work on top speed. Probably set off too cautiously in the 160m as I was holding to the line well in the other runs. Times were (9.59, 11.68, 15.13, 18.87). Did new resistance band exercises and felt good.

12 June

Box Squat Jumps, Depth Jumps (75cm)
Drills E x 2
Starts
Blocks, 2×15, 2×30, 3×40, 1x50m
Box Squat Jumps – 2 x 5
Shock Jumps – 1 x 5 x 75cm
Front Squat – 1 x 6 x 101kg, 1 x 4 x 105.5kg
Bridges 75 sec (+ 5 Harry Abs)

Couldn’t do trek after jumps but prefer the jumps on a Saturday morning. Blocks were shaky to begin with but once I raised my hips, removed tension and drove forward it was good. Remembered to do abs!

13 June

Bench Press – 8 x 67.5kg, 5 x 77.5kg, 3 x 82.5kg, 1 x 95kg, 0 x 100kg, 5 x 80kg

Tried bench round mates house, 100kg was unnecessary but he wanted to see how I’d handle it.

[Fraser Young]

Pre-Comp – Week 1

31 May

Drills A x 2
Hurdle Mob
Tempo, 1221322213
Bataan, Pain reps

Cricketers on pitch so a makeshift tempo session. Overall it was tiring but finished everything quicker than normal so should feel fresher tomorrow.

1 June

Jumps, 4
Drills E x 2
Starts
Blocks, 15, 3x40m
2 x 80m (12 mins)
High Pulls – 2 x 4 x 63kg
Rows – 2 x 8 x 41.8kg

Not that sharp today, once I used the race day mentality while lining up that helped my blocks and the last two 40’s were solid. 80’s in (9.72, 9.66), I wasn’t happy at the time but that’s near to the form I had 3 weeks ago and the easy week will help more over the next few days.

2 June

Drills, (ankling, ACK, butt kickers, cycling)
Tempo, 34443

It felt good to do extra drills (and avoid med ball!), tempo still worked me and I think it probably will every Wednesday.

3 June

Jumps, 4
Drills E x 2
Starts
Warmup runs
4 x EFM 120m (11 mins)
Pull ups – 2 x 10
Clean Pulls – 2 x 4 x 63kg

Quite pleased with my top speed, technique was fine and I felt strong through the line on every run.

5 June

Trek, 2 x 20m
Drills E x 2
Blocks, 2×15, 2x30m
2 x 150m (20 mins)
Box Squat Jumps – 3 x 5
Front Squats – 2 x 5 x 101kg

Good session, I over-thought the first 150 and had hips too high and was a bit of a mess, plus I think I stopped the timer a metre or so after the line. Second one I tried not to think and to just run. Times (17.90, 17.43). Finished with weights.

6 June

Bench Press – 8 x 67.5kg, 5 x 76.5kg, 3 x 83.2kg, 4 x 81kg

[Fraser Young]

SPP – Week 9

24 May

Drills A x 2
Tempo, 1231 313 1231
Bataan
GS1

Pretty hot today, did a massive amount of stretching yesterday and might make a thing of it every few Sundays. In tempo I worked on the flick heel cue from Latif on the straights and that seemed to help with my pickup. So warm in hipac that the circuits were laboured.

25 May

Throws, 4
Drills E x 2
Starts
Blocks 15, 2×30, 2×40, 50m
3 x 80m (10 mins)
High Pulls – 3 x 4 x 63kg
Rows – 3 x 8 x 41.8kg

Nowhere to jump so did throws, which felt good. After a scrappy 15m the other blocks were pretty good and other than holding my breath to 40m I wasn’t doing much wrong. 80’s outside, eased down on the first, ran well for the second and third with a strong acceleration and hips up at top speed, times were (9.66, 9.53, 9.32w). Weights were sluggish, shouldn’t try high pulls when tired.

26 May

Drills ACK x 2
Tempo 34543
Gas, Pain reps (8kg)

Swirling winds so the split times were hard to get right. Gas was better, could do extra reps if necessary but I feel pretty fit and we’ll see if it affects my runs tomorrow.

27 May

Throws, 4
Drills E x 2
Starts
3 x EFM (90m (actually 100m))
100, 110, 120m (12 mins, 14 mins)
Pullups, 2 x 15
Henks, 2 x 20 secs
Pullups – 2 x 15
ISO Hip Hold – 3 x 5kg x 15 secs

I was happy with the flying runs, was a little fatigued and managed to place the last cone so it was a 40m maintenance section. Swirling wind, figured I should run anyway as I can’t pretend I’ll have a tailwind every comp. Times were (11.82, 12.94, 14.00), pleased with the first two but acceleration off the bend in the 120m was awful, hit the line, swerved, missed a step, had a cross wind so to hold on for 14 flat is good.

29 May

Trek, 2 x 20m
Drills E
Starts
30, 40, 50m falling
3 x 150m (18 mins)
Bench Press – 8 x 67.5kg, 5 x 76.5kg, 3 x 83.2kg, 1 x 94.5kg, 2 x 0 x 94.5kg, 5 x 81kg

Felt great warming up, really high skips. Falling runs were good too. Once I got outside it was rainy and a strong headwind on the bend, but I felt I improved each one, running strongly through the line and then on the last one hitting a higher speed to hold off the bend. Times were 17.93, 17.91, 17.97, good sequence as the 3rd was a big gust at the start so was probably my quickest. Benched 94.5kg for 1 but failed the next two, think that’s the most I’ve lifted at home so pleased with that.

30 May

Box Squat Jumps – 3 x 5
Front Squat – 6 x 96.5kg, 2 x 6 x 101kg

Perhaps need a little warm-up before doing jumps, as feet were sore. Front squatted over 100kg for the first time ever, nice landmark.

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