Fraser Young

[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.

[Fraser Young]

SPP – Week 8

17 May

Drills A x 2
Hurdle Mob
Tempo, 1231 313 1231
Bataan, Pain reps
GS1, 20 on 10 off

Used a shot putt in hurdles and it worked the core more. Tempo was tough, got a bit of a stitch and that hampered me slightly. Circuits were a bit too easy, don’t know whether to do more as it’s only maintenance.

18 May

Jumps, 4
Drills E x 2
Blocks, 15, 3×30, 40m
70, 80, 90m (8 mins)
High Pulls – 2 x 4 x 72kg, 1 x 4 x 63kg
One Arm Barbell Rows – 3 x 10 x 39.5kg
Seated Abduction – 2 x 20

Good jumps, did 115cm with the thicker blue mats underneath, so about 117cm. Tried out Latif Thomas’s cues to step over and drive down during drills, as well as driving into the ground in acceleration and the elbows down and back. It felt great out the blocks as my front foot was really giving me some power. Went outside for the other runs, the 80 was a headwind and I was working so much on hitting the ground I didn’t raise my hips. Times were (8.38, 9.75, 10.56), felt great today.

19 May

Drills ACK x 2
Tempo 3,4,5,4,3
Gas, Pain reps (8kg)

Worked pretty hard to keep pace for some of the tempo runs, pretty out of breath after the later reps. Med ball was good, should use lighter ball for prone throws but other than that I coped well.

20 May

Jumps, 4
Drills E x 2
Blocks, 2×15, 2 x30m
90, 100, 110m (12 mins)
Swiss Ball kicks, 2 x 20 secs
Front Squat – 2 x 6 x 92kg, 1 x 6 x 96.5kg
Vert. Pressups – 2 x 8
ISO Hip Hold – 3 x 5kg x 15 secs

Jumps weren’t much of anything, too hot and was barely making 105cm from lack of effort. Blocks were hit and miss, I tried the cues from Tuesday but my hips were sinking so I was experimenting with a bit of everything. The longer runs were better, particularly the last two after I massage sticked my calves. I think ‘step over’ works as a cue at top speed but not the drive down bit, need to stay tall and not try to hit the ground hard. Times were (10.68, 11.68, 12.78). Died in Swiss Ball kicks again, excellent weights session.

22 May

Trek, 2 x 20m
Starts
2 x 30m 3 point
120, 130m (15 mins)
Bench Press – 8 x 65.2kg, 5 x 74.2kg, 3 x 80.7kg, 3 x 1 x 87.5kg, 5 x 76.5kg

Had done a dynamometer session the day before so right leg wasn’t feeling great. I did the 120 on the back straight and hesitated at the finish as I had to go round the bend a bit, 130 into a headwind and probably a little weak on the acceleration but a stronger finish. Times were (14.19, 15.31), they had to paint the lines for LIA so the session ended there, probably a good thing but maybe should have squeezed in a 140. Did bench this afternoon, cautious first matrix and everything was easy.

23 May

Box Squat Jumps – 3 x 5
Back Squat – 4 x 137.5kg, 4 x 142kg, 4 x 137.5kg

My back was sore in the morning, probably from bridges last night, and after foam rolling it was a bit better. Good squats and solid jumps.

[Fraser Young]

SPP – Week 7

10 May

Drills A x 2
Tempo, 1231331231
Gas, Pain reps (6kg)
Waterloo, Agony reps

Not done a full session in a week and it took its toll in the 300’s. Pushed myself to finish, then worked through the circuits at a high intensity and was pretty knackered by the end.

11 May

Jumps, 5
Drills E x 2
Starts
Blocks, 2×10, 2×20, 25, 30m
3 x 100m (8 mins/10 mins) 3pt
Clean Pulls – 3 x 4 x 72kg
Seated Abduction – 2 x 20
One Arm Barbell Rows – 3 x 8 x 38.5kg

Took massage stick down to the track and used it between runs. Jumps were fine, stayed at 105cm. Quite happy with blocks, once I got rid of the tension and kept hips up I drew it out to 30m. Did timed runs from a 3 point start so that I’m definitely quicker than them, as it’s no use being slower than training times. Bit of a headwind, ran (12.31, 12.22, 12.15). First one was cautious, the other two were good just lacking strength from my time off.

12 May

Drills ACK x 2
Tempo, 4,4,4,3,3 (19s and 18s)
Pillar, Pain reps

Got fitter last year with this, figure with a slower pace and harder breathing it’s better for me. Managed pretty well, couldn’t have gone 500 at 19 sec without falling apart.

13 May

Jumps, 5
Drills E x 2
Starts
Blocks, 2 x 15, 2 x 30m
80, 90, 100m (10/11 mins)
Swiss Ball kicks, 2 x 20 secs
Front Squat – 3 x 7 x 87.5kg
ISO Hip Hold – 3 x 5kg x 15 secs
Vertical Pushups – 2 x 7

Good jumps, second lot up to 110cm. Very pleased with blocks, good power and hips were up, only had to massage the leg after the first 30m one. Longer runs from 3 point in (9.72, 10.90, 11.91), pleased with those as Tuesday was worryingly slow. Front squats were good once I moved my hands in, should up in next week.

15 May

Trek, 2 x 20m
VJ Test (55cm, 57cm)
Starts
30m falling
2 x 30m 3 point
3 x 120m (15 mins)
Pull Ups – 2 x 11

Vert. was good considering I didn’t feel too springy doing skips for height. Legs didn’t feel the same as each other in the 30’s so made sure to do equal massaging on each. The first two 120’s were too aggressive and tense in the first 40m and I must have faded although held technique ok. The last run I had gone over my legs with the stick and made sure to be smooth and have no tension at the start. Times were (14.22, 14.12, 13.87).

16 May

Box Squat Jumps – 3 x 5
Back Squat (45cm) – 5 x 128.5kg, 2 x 5 x 133kg
Bench Press – 2 x 5 x 81kg, 2 x 85.5kg, 4 x 76.5kg, 5 x 67.5kg, 6 x 58.5kg

Made my box higher for squats as there are benefits of having more on your back and my legs never go beyond 90 degrees when I run. Bench was down, possibly the diet.

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