Fraser Young

[Fraser Young]

WEEK 23

30 Jul

Single Step Accel – 2 sets
Diagonal Step/Bound – 3 sets
Skip Bounds – 4 sets
Practice Jumps – 15 total, failed at RL 70cm and LR = 73cm
Triple CC – 4 sets, 140kg Hex DL
Deficit RLESS – 3 sets
Agility Drill – 2 sets

I was a LONG way from getting those practice jump heights, I watched the videos back and I was flapping away at the air. Deadlifts were pushing it, I had to use my straps for one set, I felt a bit flat today.

31 Jul

Hip/Hamstring Superset
Ab/Hip Superset
Lower Abs – 3 sets
Lower Back – 2 sets
Row 3km in 2:18/500m pace

Really leisurely row, not trying to push it.

2 Aug

Sprint – 10 x 60m(?) in 9.47, 8.70, 8.49, 8.26, ?, 8.13, 8.31, ?, 8.26, 8.45
Speed Hops – 4 x 20m per leg
Broad Jump to Bound – 3 sets
Speed Skater Variation – 2 sets
Hurdle Jumps – 6 sets
Ankle Stiffness – 4 sets
Hamstring ISO – 3 sets

Who knows what distance that was, I paced it out as 60m but when I measured it after the session I got ~62m. I did this on a proper track and it was so nice to accelerate properly in sprint spikes. I was wary of pulling a muscle so I sat at 95% for most of the runs.

3 Aug

Hip/Hamstring Superset
Ab/Hip Superset
Lower Abs – 3 sets
Lower Back – 2 sets

4 Aug
AM Barefoot Walking – 1 mile in 20 mins
Single Step Accel – 2 sets
Diagonal Step/Bound – 3 sets
Skip Bounds – 4 sets
Practice Jumps – 10 total, LR = 67cm
Triple CC – 4 sets, 130kg Hex DL
Deficit RLESS – 3 sets
Agility Drill – 2 sets

Not at the races today. I’m reading “Born to Run” and it advocates barefoot walking/running to strengthen the foot so I did a mile in the morning. I felt my adductor stretch a bit doing a RL approach so I focused on LR today while also holding back. I had no spring and was barely able to touch 67cm, which was initially set up for my weaker RL jumps. I’m not concerned at all, when I trained in sprinting I’d have days where I was completely off the pace. You don’t magically lose your power and spring in a couple of days so I’ve taken an epsom salt bath and might push the next session back a day to let my legs rest.

Here’s one of my track sprints

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A post shared by 9to5 Strength (@9to5strength) on Aug 2, 2020 at 3:16am PDT

[Fraser Young]

WEEK 22

23 Jul

Single Step Accel – 2 sets
Diagonal Step/Bound – 3 sets
Skip Bounds – 4 sets
Practice Jumps – 15 total, RL = 67cm, LR = 72cm
Triple CC – 4 sets, 135kg Hex DL
Deficit RLESS – 3 sets
Agility Drill – 2 sets

This was 48 hours after an identical session and I didn’t feel as sharp. I’m really pleased with my ability to consistently jump near my PB and it’s nice to be progressing the hex bar deadlifts by 5-10kg a week.

24 Jul

Hip/Hamstring Superset
Ab/Hip Superset
Lower Abs – 3 sets
Lower Back – 2 sets

No rowing this time round, I have tightness in my hips and groin.

26 Jul

Sprint – 8 x 54m in 9.26, 8.44, 8.10, 7.95, 8.00, 7.99, 8.04, 8.02
Speed Hops – 4 x 20m per leg. Left: best of 4.31, Right: best of 4.44
Broad Jump to Bound – 3 sets
Speed Skater Variation – 2 sets
Hurdle Jumps – 6 sets
Ankle Stiffness – 4 sets
Hamstring ISO – 3 sets

If you’d seen me warming up for my sprints you’d tell me to not do the session. I’m really having to overcome a lot of tightness in the adductors, this time it was my left leg that hampered me. I modified my running mechanics and needed several pre-warm up runs before running at 50-75% pace for the first official timed run. Really happy to run sub 8 given how much I was running within myself and I’m ready to do a proper track session next weekend.

27 Jul

Hip/Hamstring Superset
Ab/Hip Superset
Lower Abs – 3 sets
Lower Back – 2 sets

28 Jul

Single Step Accel – 2 sets
Diagonal Step/Bound – 3 sets
Skip Bounds – 4 sets
Practice Jumps – 12 total, RL = 69cm, LR = 72cm
Triple CC – 4 sets, 140kg Hex DL
Deficit RLESS – 3 sets
Agility Drill – 2 sets

My body is finally adapting to the workload and my legs felt fresh and unrestricted today. I improved by 2cm on my weaker side but wasn’t able to match my PB jumping left-right. I don’t mind this because I wasn’t feeling that springy and I trained at 11am instead of 2pm, and I know I jump better early afternoon.

This was a great week, I’ve been down about minor niggling injuries but I feel better now and confident that my body is capable of perhaps 31.5″ by the end of summer.

Here are my single leg speed hops from a standing start. I was going about 90-95% with all the adductor problems.

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A post shared by 9to5 Strength (@9to5strength) on Jul 26, 2020 at 6:05am PDT

[Fraser Young]

Aug 30

Proper DB Rows
3 x 9 x 23.5kg

Alt DB Bench Press
1 x 18 x 33.5kg
1 x 14 x 33.5kg

BB Curls
2 x 10 x 37kg

Ab Circuit
15 mins

Aug 31

Eccentric SL Ham Curls
2 x 9 x 20kg

Wall Sit/Ski Squats
8 in 120 secs, 35kg

Played basketball for an hour as a warm-up/vert. practice. Wall sit was easy, what a difference a session without acceleration makes to my quads.

Sept 2

Deadlift – 1 x 10 x 93.5kg, 3 x 10 x 98.5kg
SLRDL – 2 x 10 x 44.5kg

Sept 5

Hurdle Jumps – 4 x 8 x 76/84cm
Jumps for Height – 2 x 6
Jump into Lunge – 2 x 6 per leg
Shock Jump – 3 x 5 x 80cm

Squats – 1 x 8 x 110kg, 1 x 8 x 115kg, 2 x 8 x 120kg
Eccentric SL Ham Curls – 1 x 8 x 21.25kg, 1 x 8 x 22.5kg
Side bridge – 1 min per side
Front bridge – 2 mins

[Fraser Young]

Mar 2 AM

Donkey Kicks
2 x 20 x 2.5kg

Bench Press
8 x 78.5kg
5 x 87.5kg
4 x 92kg

Mar 6

County Champs.

Heats – 7.45. Last heat so aware that I didn’t need to go all out to qualify. Less intense out the blocks and eased off at 45m.

Semi – ???. Better start, tense at the end as I was level with a guy and only one automatic qualifying spot. He won by a torso and a bit, maybe 6 or 7 hundredths. Electronic timing broke so we were given hand times, which aren’t even worth reporting.

[Fraser Young]

Feb 2 PM

Bench Press
8 x 78.5kg
2 x 6 x 85.2kg

Feb 4 PM

DB Arm Swings
3 x 40 x 2.5kg per hand

Explosive Press Ups
3 x 8

Stiff Legged Deadlift
2 x 12 x 113kg

Deadlift
3 x 4 x 122kg fast

Feb 11 AM

DB Arm Swings
3 x 40 x 2.5kg per hand

Explosive Press Ups
3 x 8

Stiff Legged Deadlift
2 x 12 x 113kg

Deadlift
3 x 4 x 122kg fast

Feb 14 PM

Clean Pulls
3 x 7 x 72kg

Back Squat (41cm box)
3 x 8 x 108.5kg

Bench Press
3 x 8 x 78.5kg fast

Feb 17 PM

Race – 7.55

It pains me to type that, I am so annoyed at myself. Granted I didn’t reduce my training load because it was a minor competition and I want to peak for counties, but to run my slowest time of the year on a fast track like that is infuriating. I got out ‘ok’, transitioned ‘ok’, and then had a complete absence of a top speed, and everyone just glided away from me. To make it worse there was a false start and I got out like a bullet the first time. The warm up area was too short to do a top speed run so I guess it was just a nasty surprise that I had no top speed to hit.

Back Squats
7 x 108.5kg
7 x 113kg
3 x 7 x 117.5kg
11 x 108.5kg

Feb 20 AM

Clean Pulls
3 x 7 x 72kg

ISO Hamstring Hold
3 x 15 secs

Bench Press
3 x 6 x 81kg fast

Feb 23 AM/PM

Donkey Kicks
2 x 20 x 2.5kg

Seated Abduction
2 x 20

Bench Press
8 x 78.5kg
2 x 5 x 87.5kg

Feb 25 AM/PM

Stiff Legged Deadlifts
2 x 12 x 113kg

Back Squats
2 x 5 x 117.5kg

Explosive Press Ups
2 x 8

Running Arms
3 x 40

Feb 27 PM

Clean Pulls
3 x 7 x 72kg

ISO HS Hold
3 x 15 secs

Bench Press
3 x 7 x 81kg

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