Fraser Young

[Fraser Young]

GPP/SPP – Week 2

28 March

AM Session

DB Rows – 3 x 8 x 40kg
DB Incline Press – 3 x 6 x 30kg
EZ Skull Crushers – 3 x 8 x 30kg
BB OHP – 3 x 7 x 35kg
Plate Raises – 3 x 8 x 12.5kg
Abs – 5 mins

PM Session

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dibble Ankle, Calf, Knee – 2 x 20m
Straight Leg Scissor – 2 x 20m w runout
MB Throws – 3 x 7
2 x 40m build ups
Grass Tempo – 2 x 6 x 100m in 18.2, 18.2 secs
Tank – 15 reps (8:47)
Nekka – 2 x 15 reps (1:37, 1:30)

Nice split session with a children’s birthday party in the middle. The weights were just right in difficulty level across everything. Tempo was into a huge headwind every rep but I didn’t mind.

Edit: In hindsight I have misread my training log and accidentally repeated last week’s session. This should have included some 200m tempo runs and an extra round of Tank.

29 March

Warm Up 1
CMJ – 3 x 5
3 x (20m sled (7.5kg), 20m 3 pt) in 3.18 secs Freelap
Accels – 3 x 30m in 4.32 secs (20m in 3.12 secs) Freelap
RLESS – 3 x 6 x 60kg
Plate Hyperextension Rows – 3 x 9 x 25kg
RDL – 3 x 6 x 85kg
SL Bridge – 3 x 6 x 25kg
Swiss Ball Kicks – 2 x 20 secs
Abs – 4 mins

Dry track, 11 degrees, -4 m/s wind. The wind had died down by my final two 30m runs, which were both run in 4.31 secs. I felt good but not great, poor sleep the last few days with a lot going on at work but I’m only working Monday next week before a long Easter break. I bumped everything in the gym and deliberately opted for 6 reps. RDL is still very smooth and I’m happy to load it up further.

30 March

AM Session

Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dibble Ankle, Calf, Knee – 2 x 20m
Straight Leg Scissor – 2 x 20m w runout
2 x 40m build ups
MB Throws – 3 x 7
Tempo – 111,212,212,111 in 17.2 secs, 37.4 secs
Tank – 15 reps (9:08)
Nekka – 2 x 15 reps (1:40, 1:30)

PM Session

DB Rows – 3 x 8 x 40kg
DB Incline Press – 3 x 6 x 30kg
EZ Skull Crushers – 3 x 8 x 30kg
BB OHP – 3 x 6 x 37.5kg
Plate Raises – 3 x 9 x 12.5kg
Abs – 5 mins

I had very little enthusiasm for the weights as I had a lot to do at work today. Nice to do some 200m runs, though I was quite surprised to run the first two in 38 seconds.

31 March

Warm Up 1
CMJ – 3 x 5
3 x (20m sled (7.5kg), 20m 3 pt) in 3.20 secs
Hard Tempo – 3 x 4 x 100m in 15.4, 15.3, 15.5 secs
CMJ, Drop Jumps, Pogo Jumps, Land and Hold
RLESS – 3 x 7 x 60kg
Plate Hyperextension Rows – SKIPPED
RDL – 3 x 6 x 85kg
SL Bridge – 3 x 7 x 25kg
Swiss Ball Kicks – SKIPPED
Abs – 4 mins

Dry track, 11 degrees, -2 m/s wind. Very pleased with my hard tempo running, I was breathing heavily by the end but felt physically strong. I was testing out some force plates and did quite a lot of volume and my hamstrings weren’t feeling up to some of the gym exercises so I skipped them.

1 April

Rest

2 April

AM Session

Warm Up 1
Trek – 3 x 20m
3 x 10m push up start
Accels – 4 x 20m, 2 x 30m in 3.20, 4.30 secs
4 x 60m Easy-Fast-Maintain in 3.30 / 2.26 / 2.30 secs
Swiss Ball kicks – 2 x 20 secs

PM Session

RLESS – 2 x 8 x 60kg
Plate Hyperextension Rows – 2 x 10 x 25kg
RDL – 2 x 8 x 85kg
SL Bridge – 2 x 6 x 30kg
DB Rows – 2 x 8 x 40kg
DB Incline Press – 2 x 7 x 30kg
EZ Skull Crushers – 2 x 9 x 30kg
BB OHP – 2 x 7 x 37.5kg
Plate Raises – 2 x 10 x 12.5kg
Abs – 5 mins

Dry track, 12 degrees, +6 m/s wind. I swear this wind.. It was quite cold with the wind so I had a thermal top on under my t-shirt and long lycra. I felt pretty good today, times were roughly where I expected them to be. I’ve been timing my first 3 metres because I swear the variance in my sprint times is heavily influenced by my first two steps, and I can’t tell whether that’s genuine or a quirk with how I release the Freelap starter button. I will have to do some slow motion filming to confirm.

I was quite stiff and sore by the time the afternoon session rolled in but I’m glad I did it as I felt fine after the warm up. RDL was challenging, I don’t think I can do 3 sets of 8 with that weight. This is the end of GPP/SPP so I believe I’ll have a new weights program from next week anyway.

3 April

Rest

[Fraser Young]

GPP/SPP – Week 2

22 March

Drills A x 2
Jumps, 5
Throws, 5
Tempo, 1221331221
Waterloo, Agony reps
Bent Over Rows – 2 x 10 x 37.5kg
Wide Grip Pullups – 2 x 11
OH DB Press – 2 x 12 x 20kg
Alt. DB Bench – 2 x 12 x 32.5kg
Standing Plate Twist – 2 x 12 x 15kg
Bridges (1:20)

Quite tiring, still strong by the time I got to upper body weights but was dead for abs.

23 March

Throws, 5
Drills E x 2
Starts
3 x 20m 3 point
2 x 30m falling
2 x EFM (6 mins)
2 x (35E/25F) (7 mins)
2 x 60m (8 mins)
Swiss Ball kicks, 2 x 20 secs
Wide Split Squats – 3 x 8 x 67.5kg
Plyometric Low Squat Ankle Jump – 3 x 30

Great session. The recovery was just enough to keep it hard, felt a little uncoordinated in some of the runs but patches of the 60m were very good. Swiss Ball kicks were tough, managed weights at a higher weight.

24 March

Drills A x 2
Throws, 5
Hurdle Mobility (Jared)
Tempo, 122, 1221, 221
Bataan, Bitch! Reps
Bent Over Rows – 2 x 12 x 37.5kg
Wide Grip Pullups – 2 x 12
OH DB Press – 2 x 10 x 22.5kg
Alt. DB Bench – 2 x 12 x 32.5kg
Standing Plate Twist – 2 x 12 x 15kg

Yusuf pushed me in the circuit. Good hurdles and finally struggling in weights.

25 March

Throws, 5
Drills E x 2
2 x 20m 3 point
2 x 30m falling
3 x (25m sled, 30m 3 point)
3 x 60m (30m IL) (6 mins)
SLRDL – 2 x 11 x 32.5kg
Deadlift – 2 x 2 x 140kg shit, 2 x 2 x 130kg sh*t 2nd reps, 3 x 4 x 108.5kg
ISO Hip Hold – 6 x 5kg x 15 secs

Great 60’s, was on Yusuf’s shoulder all the way to the line and ran 7.00 HT from first foot contact behind line. Weights were poor, upped when I should have lowered DL, shit posture and went home to do 108kg properly.

27 March

Trek 2 x 20m
Sled 2x20m, 4x30m, 4x40m
3 x 5 x 100m (30 secs/2.5 mins)

Good sleds. Strong in the tempo, faded in energy but the times kept rolling with Martin leading me to finish in a 14.5.

28 March

4 Star Drill – 4 x 10
Ankle Jumps – 5 x 15
Lunge Jumps – 5 x 12 x 3kg per hand
1,2,3 Jumps – 4 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

Not as tiring this time round, even though we did more. Squats were hard as I couldn’t find my groove.

[Fraser Young]

GPP/SPP – Week 1

15 March

Drills A x 2
Jumps, 5
Throws, 5
Hurdles x 2
Tempo, 122, 121, 221
Waterloo, Agony reps
Bent Over Rows – 2 x 10 x 35kg
Wide Grip Pullups – 2 x 9
OH DB Press – 2 x 12 x 15kg
Alt. DB Bench – 2 x 12 x 30kg
Standing Plate Twist – 2 x 10 x 15kg
Modified Ab Workout (Fuzz Ahmed)

What a session! My quads were wrecked before we started, but got into it and was able to soldier through. Breathing felt better in the tempo, waterloo was hard, particularly v-sit ups and backwards lunges, but this should be the hardest day of summer. Weights to finish and abs at home, side bridges were torture after 3h30 session.

16 March

Throws, 5
Drills E x 2
4 x 10m 3 point
4 x 20m falling
2 x EFM
2 x FMF
2 x 60m
Swiss Ball kicks, 2 x 15 secs
Wide Split Squats – 3 x 8 x 60kg
Plyometric Low Squat Ankle Jump – 3 x 30

Another big session. Good throws, very pleased with the drills as they are a great warmup. 10s and 20s were fine, glad to be running again. Longer runs were pretty good, and it all came together for the straight 60s. Different Swiss Ball kicks with the yellow ball forced under the red thing, worked well and didn’t need a partner. Weights were brief but tiring, don’t know how we took so long.

17 March

Drills A x 2
Throws, 5
Hurdles x 2
Tempo, 122, 121, 221
Bataan, Bitch! reps
Bent Over Rows – 2 x 12 x 35kg
Wide Grip Pullups – 2 x 10
OH DB Press – 2 x 12 x 17.5kg
Alt. DB Bench – 2 x 12 x 30kg
Standing Plate Twist – 2 x 12 x 15kg

Legs were a bit uneven, a lot of hamstring DOMS in the right leg. Tempo was good. Circuits were tough, especially the isometrics (side and HS bridge), won’t be moving up in reps. Weights were better, none too taxing and a lot of 12 reps so will move them up on Monday.

18 March

Throws, 5
Drills E x 2
3 x 20m falling
3 x (25m sled, 30m 3 point)
3 x EFM (6 mins)
SLRDL – 2 x 12 x 30kg
Deadlift – 4 x 2 x 135kg
ISO Hip Hold – 5 x 5kg x 15 secs

Nice varied session, sleds were good. Jarred my knee just before the last run and it’s been bugging me since, but didn’t restrict my weights. Need my rest day!

20 March

Trek 2 x 20m
Sled 3×20, 3×30, 3x40m
3 x 4 x 100m in 15 secs, (30s/2.5 min)
Modified Ab Workout (Fuzz Ahmed)

Quite a quick session. Knee was noticeable but didn’t impede me. Hard tempo was good, need to push it as there are sprinters in other groups not finishing reps because they work so hard.

21 March

VJB Plyometrics (Week 2)
4 Star Drill – 3 x 10
Ankle Jumps – 4 x 15
Lunge Jumps – 5 x 16
1,2,3 Jumps – 4 x 10
Jump Squat – 3 x 10 x 50kg
Walking Lunges – 4 x 16 x 20kg
Back Squats – 3 x 8 x 113kg

A much better week, more recovery and even though more sets I felt better doing them. A little more spring than last week and definitely feel better afterwards.

[Fraser Young]

Comp – Week 15

21 August

LS Warm-up
SL Skips, 3 x 40 per leg
Jumps, 4
20, 30, 40m falling
150m (30 mins)
90m (2 mins) 90m
A1 DB Rows – 3 x 8 x 41kg
A2 Explosive Pushups – 3 x 8
Dips – 25, 20, 20

Competition on at the track so adapted my workout. Pleased with my 150m as it was an equal pb (17.11) and went inside to do the 90’s on mondo. I felt incredible in the 2nd run even though the times were the same (10.51, 10.50).

Last races of the season on this bank holiday Monday (29th), then a wind down week before two weeks off. I was trying to put pressure on myself to PB but now that the end of the season is in sight I’m going there to have fun and run for the pure enjoyment of competing.

23 August

GS Circuits (1,2,6,9,11)

Did a quick one lap warm-up and a few stretches then got right into it. Quite challenging.

24 August

LS Warm-up
Throws, 4 x 6kg
2 x 40E25F (10 mins) – pulled hamstring

I don’t know if it’s a pull but it felt a bit awkward as I walked back from the 2nd run and after stretching I only got to acceleration of the next run before realising I couldn’t run on it. It feels like it’s the length of my leg and more nerve than muscle but it’ll be enough to put me out for 3-5 days and consequently hinder/ruin my chances of competing in the final race of my season.

Pulled out of Monday race.

25 August

Done as a circuit with 1 min between each exercise and 2 mins at the end of each set

Shoulder Press -4 x 9 x 16kg
Dips – 4 x 15
Bicep Curl – 4 x 9 x 38kg
Lat/Front Raises – 4 x 10 x 5kg
Press Ups – 4 x 15

Ab Twists, 3 x 30 x 10kg
Ab Marching, 3 x 30 x 10kg
Press up hand walks, 3 x 10

27 August

Hang Clean – 4 x 81kg, 6 x 81kg
SLDL – 4 x 10 x 16kg
Barbell Reverse Lunges – 8 x 28.5kg, 8 x 44.5kg, 8 x 49.5kg, 8 x 54.5kg
Lunge Jumps – 4 x 8
SL Hops w DB in hand – 20 x 5kg, 20 x 11kg, 2 x 20 x 16kg

Didn’t do anything too intensely as my hamstring hasn’t healed yet, hate being injured. SLDL, lunges and lunge jumps were done in a mini circuit with short rest periods and that worked well for me.

Off-Season

28 August

Shoulder Press – 4 x 10 x 17kg
Dips – 4 x 18
Bicep Curl – 4 x 10 x 39kg
Lat/Front Raises – 4 x 10 x 5kg/7.5kg
Press Ups – 4 x 18

Ab Twists, 3 x 30 x 10kg
Ab Marching, 3 x 40 x 10kg

29 August

Hang Clean – 4 x 83.5kg, 6 x 83.5kg, 1 x 91.5kg
SLDL – 1 x 10 x 17kg, 3 x 10 x 18.5kg
Barbell Reverse Lunges – 8 x 58.5kg
Lunge Jumps – 4 x 8
SL Hops w DB in hand – 4 x 20 x 17kg
Ab Wheel Kneeling – 3 x 15

30 August

Shoulder Press – 4 x 9 x 18.5kg
Dips – 4 x 20
Bicep Curl – 4 x 9 x 41.5kg
Lat/Front Raises – 4 x 10 x 5kg/7.5kg
Press Ups – 4 x 20
Marching – 3 x 40 x 10kg
Twists – 3 x 30 x 10kg

[Fraser Young]

Comp – Week 14

15 August

GS Circuit 4, 8, 10
Bataan
Hurdle Drills, 6 x 8

Better order, as I wasn’t ready for hurdles first. Thought I’d breeze the circuits but 30 seconds of any form of press ups killed me. One hour start to finish but I got a lot done in that time.

16 August

LS Warm-up
Throws, 4
2 x 2 x 40E25F (10 mins/12 mins)
Blocks 2 x (20, 30, 40m)
Glute-Ham Raise – 3 x 5
Full Squats (box 1 1/2 inch higher) – 8 x 78.5kg, 5 x 91kg, 5 x 101kg, 5 x 109kg
Hard Ab Bridges, 2:15

Did the flying runs first as I figured six blocks take their toll on my acceleration and I really need to be fresh for top speed. Another bonus is that when I did blocks afterwards I could focus on form and not muscle it. Had a nerve problem the day before and that resurfaced doing squats, it was initially sore on the inside of my right thigh but there was an intense internal tightness on the outside of my calf as I descended in the squats.

17 August

GS Circuit 5, 7, 9, 3
Waterloo
Nekka
Hurdle Drills 6 x 8

So much fitter today, I think the easier exercises made a difference as I added two sets to what I intended to do when I wrote it down. Did alternate stepping over close hurdles to finish and could feel my hip working to full RoM.

18 August

LS Warm-up
Jumps, 2 x 4
70, 90, 110m (12/15 mins)
Blocks 2 x 30, 2 x 40m
3 x muscle ups, dips
Henks 2 x 20 secs
Muscle Ups – 3 x 6
Dips – 3 x 20

Edit: Had a nap and woke up feeling fired up, so…

Hang Power Cleans – 4 x 73.5kg, 4 x 78.5kg, 4 x 83.5kg, 4 x 88.5kg PB

It was wet and no wind, which makes me feel a little better about the times (8.29, 10.49) but didn’t manage to get a 110 time which wound me up. Blocks were good, was patient with my acceleration. Felt overtrained and shattered afterwards but had a rest on my bed for half an hour then decided to do hang cleans, which ended up being a PB.

19 August

Full Squats – 8 x 108.5kg, 2 x 5 x 116kg, 6 x 113.5kg
KB Swings – 3 x 10 x 16.5kg
Weighted Ab Circuit, 310 reps & 3 mins bridges

Going to try a flat out 400m on Sunday as a training run, my fitness is at its peak and it’d be nice to know what I can do.

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