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  • in reply to: Vert Code Elite (Feb 2020) #10373
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 20

    30 Jun

    A1 Resistance Band Lateral – 3 sets
    A2 Lateral Step w Jump – 3 sets
    B1 Res. Band Block Step – 6 sets
    B2 Bound to Jump – ground was too wet
    C1 Hex Hang Pull – 4 sets
    C2 Pogo Jumps – 1 set (stopped due to Achilles pain)
    Split Stance 1/4 Squat – 3 sets
    D1 Rhythm Squats – 3 sets
    D2 Banded Pull Through – 3 sets
    Sub Max Jumping – SKIPPED

    I’m not having a good time with this Achilles tendinopathy, I know now that pogo jumps cause the most problem so I stopped as soon as I felt it getting worse. It doesn’t impede me in any of the other exercises which is nice.

    1 Jul

    Foam Roll, 3 Core Exercises

    Really bare bones stuff, one of the exercises causes me to stress my hip flexor/groin which has also been bothering me if I do too big a range of motion, and I have no intention of soldiering on through Phase 6 with niggling injuries so I want to be 100% by then.

    2 Jul

    2x Resistance Band Drills – 2 sets
    Cone Drill – 3 sets
    Hurdle Jumps – 3 sets
    A1 SL DB Jump – 4 sets
    A2 SL takeoff – 4 sets (62cm, 63cm, 64cm)
    B1 SLRDL variation – 4 sets
    B2 SL Broad Jump to SL Vert – 4 sets
    Weighted Reverse Plank – 3 sets
    Sub Max Jumping – 120,150,150 secs

    I iced my Achilles an extra few times and also have some Gua Sha tools which my massage therapist recommended for Achilles problems. It felt much better and I barely noticed it in the session. There was a PJF podcast about barefoot training on softer surfaces and that’s what I did here, doubling up a towel to jump on instead of my rubber gym mat.

    I had a lot more coordination for my single leg takeoffs and I added 4cm to my PB, taking it to 64cm/25.2″. Here’s how that looked

    3 Jul

    Foam Roll, 4 Core Exercises

    I used my ab wheel in place of the one that bothers my hip.

    5 Jul

    A1 Resistance Band Lateral – 3 sets
    A2 Lateral Step w Jump – 3 sets
    B1 Res. Band Block Step – 3 sets
    B2 Bound to Jump – 3 sets
    C1 Hex Hang Pull – 4 sets
    C2 Pogo Jumps – 4 sets
    Split Stance 1/4 Squat – 3 sets
    D1 Rhythm Squats – 3 sets
    D2 Banded Pull Through – 3 sets
    Sub Max Jumping (grass) – 2:30, 3:00, 2:30

    Great session! No pain, no real discomfort and a few of the exercises clicked for me a little more than usual. I completed the pogo jumps without a problem and I did the long jumping on grass for up to 3 minutes with no issues.

    Tomorrow I will have an Epsom salt bath, Tuesday I’m giving plasma for a Covid trial and 48 hours after that I should be cleared to test my vertical (9th July). I have laser tattoo removal on the Saturday which requires a 24 hour bandage on my torso, meaning my first session of Phase 6 is likely to be Monday 13th.

    in reply to: Full Planche (Oct 2019) #10372
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 38

    24 Jun

    Straddle Planche Lean – 3 attempts
    Advanced Tuck Planche – 10,8,13,7,7 secs (45 total)

    I had a whole week off due to tightness in my bicep, possibly overexerting myself. I’m not able to hold a straddle for even 1 second but at least I know that.

    27 Jun

    Bring Sally Up – 80 secs
    PPPu – 8,6,8,6,5
    TRX Tucks – 3 x 16

    WEEK 39

    1 Jul

    Advanced Tuck – 8,14,7,11,2 (42 total)
    Rear Leg Lift (Bird Dog style) – 3 x 30 secs

    Nice to get an extra second, I’m feeling good in this position and already looking to progressing. I wanted to make sure I have the strength to hold my leg out in a straddle so I did a single leg version from all fours and that was fine.

    4 Jul

    L-Sit to Straddle – 2,4,3
    Tuck Planche Push up – 4,5,3,3
    Pull ups – 10,8,6
    A1 Sphinx Push ups – 31,20,24
    A2 TRX Tucks – 15,12,10

    A few new exercises after watching more on YouTube. I had been doing L-Sit to tuck and back, the suggestion was to hold a split second in a straddle then recover and I was able to do a few reps. The idea behind that is your body gets familiar with being in that position. Then a tuck planche push up, sold as an alternative to PPPu. You have to keep the torso parallel and I found the first few reps easy then immediately struggled, I was trying not to rush and making sure I locked out at the elbows each time.

    I wanted to add in more general strength because the volume hasn’t been that high, so pull ups came in. Sphinx push ups are for forearm conditioning and tucks were in my program already.

    I still want to get to 20 seconds on the advanced tuck but I’m already incorporating straddle exercises.

    in reply to: Vert Code Elite (Feb 2020) #10371
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 19

    23 Jun

    A1 Resistance Band Lateral – 3 sets
    A2 Lateral Step w Jump – 3 sets
    B1 Res. Band Block Step – 3 sets
    B2 Bound to Jump – 3 sets
    C1 Hex Hang Pull – 4 sets
    C2 Pogo Jumps – 4 sets
    Split Stance 1/4 Squat – 4 sets
    D1 Rhythm Squats – 3 sets
    D2 Banded Pull Through – 3 sets
    Sub Max Jumping – SKIPPED

    My Achilles continues to be a minor problem so I thought I could skip the sub max jumps and allow it a bit of time to rest.

    24 Jun

    Foam Roll, 4 Core Exercises, 1 Foot Conditioning Drill

    I took the stretches out because I’ve possibly been dealing with minor strains in my adductors and hip flexors and I don’t want to make them worse.

    25 Jun

    2x Resistance Band Drills – 2 sets
    Cone Drill – 3 sets
    Hurdle Jumps – 3 sets
    A1 SL DB Jump – 4 sets
    A2 SL takeoff – 4 sets
    B1 SLRDL variation – 4 sets
    B2 SL Broad Jump to SL Vert – 4 sets
    Weighted Reverse Plank – 3 sets
    Sub Max Jumping – 3 x 90 secs

    There was no benefit to trying to max out my SL broad jump so I stopped measuring it.

    26 Jun

    Foam Roll, 4 Core Exercises

    28 Jun

    Running Vert – ~70cm
    A1 Resistance Band Lateral – 3 sets
    A2 Lateral Step w Jump – 3 sets
    B1 Res. Band Block Step – 3 sets
    B2 Bound to Jump – 3 sets
    C1 Hex Hang Pull – 4 sets
    C2 Pogo Jumps – 4 sets
    Split Stance 1/4 Squat – 3 sets
    D1 Rhythm Squats – 3 sets
    D2 Banded Pull Through – 3 sets
    Sub Max Jumping (in shoes) – 2:00, 2:00

    I have been carrying small injuries through the last week and I know how important it is to give near 100% in the exercises so I wanted to make sure I wasn’t subconsciously holding back. I did 3-4 jumps after my warm up and managed to get within about 4cm of my PB without really committing to the jump, so I was very pleased. I’ll continue to put the work in and test my vert properly after the deload on 9th July.

    in reply to: Full Planche (Oct 2019) #10370
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 37

    15 Jun

    Bring Sally Up – 80 secs
    Advanced Tuck Planche – 4,7,8,6,4,5,5 secs (39 total)
    Bring Sally Up – 90 secs

    Only 1 second longer in my best effort but overall I managed more volume.

    17 Jun

    Planche Lean Touch – 27cm, 2 x 28cm, 1 x 29cm, 1 x 30cm
    A1 Inverted Rows – 20,15,11
    A2 Hanging Toes to Bar – 8,8,8

    I strained the inside of my left elbow/bicep getting that 30cm lean, need to calm down. I was in a bit of a hurry to improve now that I feel like I’m on track, and as a precaution I’ve skipped the PPPu I would have done on the 20th. It’s a very minor injury but knowing how much pressure builds up doing PPPu I’m happy to give my body a little rest from this 3x/week program.

    I plan to try a straddle planche because I don’t think I’m a million miles away from it, for now here’s my slightly longer advanced tuck planche. I look to hold so my knees are in line with hands, because that feels the most natural.

    in reply to: Vert Code Elite (Feb 2020) #10368
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 18

    15 Jun

    Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill

    16 Jun

    A1 Resistance Band Lateral – 3 sets
    A2 Lateral Step w Jump – 3 sets
    B1 Res. Band Block Step – 3 sets
    B2 Bound to Jump – 3 sets
    C1 Hex Hang Pull – 4 sets
    C2 Pogo Jumps – 4 sets
    Split Stance 1/4 Squat – 4 sets
    D1 Rhythm Squats – 3 sets
    D2 Banded Pull Through – 3 sets
    Sub Max Jumping – 2:15, 2:30, 2:30

    17 Jun

    Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill

    18 Jun

    2x Resistance Band Drills – 2 sets
    Cone Drill – 3 sets
    Hurdle Jumps – 3 sets
    A1 SL DB Jump – 4 sets
    A2 SL takeoff – 4 sets
    B1 SLRDL variation – 4 sets
    B2 SL Broad Jump to SL Vert – 4 sets (2.6m, 70cm)
    Weighted Reverse Plank – 3 sets
    Sub Max Jumping – 3 x 90 secs

    My Achilles was troubling me so I did the minimum on sub max jumping. I started measuring my SL takeoff and I managed 58cm and 60cm, which is a PB simply because I’ve never measured it before. I have since watched the jump tutorial and I can certainly clean my technique up and get another few inches.

    19 Jun

    Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill
    Rowing – 3km in 2:16/500m pace

    I’ve rushed into high volume work and my Achilles is tender, so instead of running I dusted off my erg and did some low impact rowing.

    21 Jun

    A1 Resistance Band Lateral – 3 sets
    A2 Lateral Step w Jump – 3 sets
    B1 Res. Band Block Step – 3 sets
    B2 Bound to Jump – 3 sets
    C1 Hex Hang Pull – 4 sets
    C2 Pogo Jumps – 4 sets
    Split Stance 1/4 Squat – 2 sets*
    D1 Rhythm Squats – 3 sets
    D2 Banded Pull Through – 3 sets
    Sub Max Jumping (in shoes) – 1:30, 2:00, 2:15

    *I misread this exercise and I’d been doing 4 sets instead of 3, so I balanced it out with 2 sets today.

    My Achilles was fine, I can feel it but it didn’t get any worse and it’s only really the pogo jumps where I could tell it was being worked. It just dawned on me that the first two supersets are dedicated to improving my block step so I was paying extra attention to shin angle etc. I had been doing the sub max jumps in socks but I kept my trainers on to lessen the impact on my Achilles. I have tightness in the very upper, upper part of my adductor which I can feel when I try a really aggressive long penultimate, so I held back a little in this. It’s not about doing the splits in mid air anyway, you can get just as much force by jumping into it.

    Here’s the split stance squats I’d been overdoing in the first session.

    in reply to: Vert Code Elite (Feb 2020) #10367
    Fraser_9to5Fraser_9to5
    Keymaster

    PHASE 5

    WEEK 17

    9 Jun

    A1 Resistance Band Lateral – 3 sets
    A2 Lateral Step w Jump – 3 sets
    B1 Res. Band Block Step – 3 sets
    B2 Bound to Jump – 3 sets
    C1 Hex Hang Pull – 3 sets 60kg, 1 set 70kg
    C2 Pogo Jumps – 4 sets
    Split Stance 1/4 Squat – 2 sets 100kg, 2 sets 110kg
    D1 Rhythm Squats – 3 sets
    D2 Banded Pull Through – 3 sets
    Sub Max Jumping – 1:45, 2:00, 2:15

    Well, that was a lot. My adductor was 90+% but I held back slightly, I really like the block step exercise because I can see so much room for improvement in the technique he recommends compared to what I do currently. I like the hang pull too, I didn’t bother with a high pull because I’ve never done them before whereas I’ve done years of hang power cleans so a hang pull is comfortable. I did feel a twinge on the back of my knee doing the sets of several minutes jumping at the end.

    10 Jun

    Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill

    I’ve revisited earlier phases to stay on top of my stretching, I also intend to do the optional third session a week of this.

    11 Jun

    2x Resistance Band Drills – 3 sets
    Cone Drill – 3 sets
    Hurdle Jumps – 3 sets
    A1 SL DB Jump – 4 sets
    A2 SL takeoff – 4 sets
    B1 SLRDL variation – 4 sets
    B2 SL Broad Jump to SL Vert – 4 sets (2.5m, 60cm)
    Weighted Reverse Plank – 3 sets
    Sub Max Jumping – 3 x 120 secs

    Long jumping was much better this time. A few drills could have done with a hurdle so I’ve made one and will be using it next week.

    12 Jun

    Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill
    Running – 1.25 miles in 8:30/mi pace

    I really neglect my cardio so I put in a token 10-12 minute run this week and I want to keep doing it.

    14 Jun

    A1 Resistance Band Lateral – 3 sets
    A2 Lateral Step w Jump – 3 sets
    B1 Res. Band Block Step – 3 sets
    B2 Bound to Jump – 3 sets
    C1 Hex Hang Pull – 1 set 70kg, 3 sets 72.5kg
    C2 Pogo Jumps – 4 sets
    Split Stance 1/4 Squat – 4 sets 120kg
    D1 Rhythm Squats – 3 sets
    D2 Banded Pull Through – 3 sets
    Sub Max Jumping – 3 x 2:15

    Great session, I feel 100% and I smashed through it. Hang pulls are a touch light so I added another 2.5kg, maybe 75kg is still better. The same with the split stance squat, I had a few reps where I left the ground and that doesn’t help my knees when I land again. I bloody love this workout, I’d do that year round if I could.

    Here is SL Bound to SL Vert, I put a piece of table to jump over. I measured the distance from the cone to the base and then I measured the height of it, which is the two numbers in brackets (2.5m, 60cm). I will look to push myself and extend those numbers across the coming weeks.

    in reply to: Full Planche (Oct 2019) #10366
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 35

    3 Jun

    Planche Lean Touch – 25cm, 2 x 26cm, 2 x 27cm
    Inverted Rows – 15,11,10
    Hanging Toes to Bar – 4 x 8

    6 Jun

    PPPu – 5,7,5,6,5
    Raised L-Sit 60cm – 14,12,9 secs

    WEEK 36

    8 Jun

    Bring Sally Up – 60 secs
    Advanced Tuck Planche – 3,4,6,7,6,3 secs (29 total)
    Bring Sally Up – 90 secs

    10 Jun

    Planche Lean Touch – 25cm, 2 x 27cm, 2 x 28cm
    A1 Inverted Rows – 17,11,9
    A2 Hanging Toes to Bar – 8,7,6

    13 Jun

    Bring Sally Up – 70 secs
    PPPu – 8,6,7,5,6
    TRX Tucks – 4 x 15

    I had a bit of a breakthrough with advanced tuck, rather than try to lower it I just started from the position and raised off the floor. I now plan to get more of a lean going and slowly work my legs back into a straddle. I’ve also shifted from having my index finger straight ahead to my thumb, so more external rotation of the arms. The planche lean touch is really benefiting me and I have confidence in being able to get close to straddle planche in the next 8 weeks.

    in reply to: Vert Code Elite (Feb 2020) #10365
    Fraser_9to5Fraser_9to5
    Keymaster

    ADDUCTOR REHAB WEEK 2

    1 Jun

    Foam Roll & 11 Stretches
    Phase 5 Core workout
    Banded Foot Conditioning Drill

    I took the stretches from earlier phases and put them back on core days, also choosing a foot conditioning drill to do too. This all went fine and my leg didn’t bother me.

    2 Jun

    Banded Lateral – 3 sets
    Pogo Jumps – 4 sets
    Banded HS/Glute Move – 3 sets
    Long Duration Jumps – 2 sets
    Jog 1.5 miles @ 8:30/mi pace

    I picked some of the phase 5 moves that don’t involve explosive lateral movement and again I got through it unscathed. I finished with some jogging and was pleased enough with my pace that I stopped early.

    3 Jun

    Foam Roll & 11 Stretches
    Phase 5 Core workout
    Banded Foot Conditioning Drill

    I did the same again just to keep in some sort of shape.

    4 Jun

    Foam Roll & Dynamic WU
    2 step and full approach jumps ~12

    I went to the court to see what shape I was in. I managed to hit my marker at 65cm, 66cm, 68cm and 70cm then called it quits. When I got back I felt like I’d made my injury a little bit worse, so I had another epsom salt bath and planned to jump again ~48 hours before starting phase 5 so I don’t go into it with a weakened leg.

    7 Jun

    Foam Roll & Dynamic WU
    2 step and full approach jumps ~12

    I set it at 65cm (height jumped in week 0) which I managed from a lazy two step approach, then 68cm (previous PB going into Vert Code Elite) again with a strong contact. After flapping about at 72cm I put it to 70.5cm which I got from a 2 step. I realised my full approach is weak because I’m not accelerating into it, so I started taking more composed steps and then attacking the penultimate. I touched my marker at 72cm then with the final jump of the session I got 73cm (28.75″) which is 1cm off my PB.

    I was checking the video every few attempts and it was obvious I was not extending properly into the penultimate, but as this would mean extending my injured leg I didn’t want to risk anything so I let myself do the more reserved technique. I feel a bit tender now and will probably hold at 90% effort for the first few sessions back before really committing, but I decided beforehand I’d only feel up for Phase 5 if I could get 72cm and I went a little better so I’m confident about going on.

    Here’s me touching the marker at 73cm, which is 4cm from the rim and 1cm off my all time PB which was set in week 12 (end of phase 3)

    in reply to: Full Planche (Oct 2019) #10364
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 34

    28 May

    Tuck Planche – 7,12,10,7,3 secs (39 total)
    Dying Roach – 3 x 50 secs
    Hollow Body Hold – 2 x 30 secs

    The following day I had a sore back and that’s the second time, so I’m not doing this combination of ab exercises again.

    31 May

    Warm up: Bring Sally Up Push Up Challenge (80 secs)
    Bent Arm Tuck Planche – 18,17,14,14,13 secs
    TRX Tucks – 15,15,12
    Bring Sally Up Push Up Challenge (90 secs)

    I wanted to increase shoulder strength so I did a push up hold challenge until I was feeling tired. That’s likely why I didn’t hit 20 secs in my bent arm tucks, I also did the TRX tucks which I want to incorporate more often as I can sense the carryover to both tuck to handstand and the full planche.

    Here are some TRX Tucks:

    in reply to: Full Planche (Oct 2019) #10363
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 33

    21 May

    PPPu – 8,8,6,6,4
    Raised L-sit – 14,15,11 secs @ 60cm object

    24 May

    Advanced Tuck w Toes – 12 secs
    Planche Lean Touch – 23cm, 4 x 25cm, 0 x 26cm
    A1 Sphinx Push ups – 30,13,10
    A2 TRX Tucks – 10,10,10

    The lean touch is a new exercise, it’s a planche lean but I made a wooden frame that my shoulders can touch and measure the distance from the frame to a chalk line I don’t let my hands go beyond. The idea is that this is what I want to increase if I am to do a full planche, and I feel like my shoulder strength is the limiting factor.

    Here’s a video of it in practice:

Viewing 10 posts - 1 through 10 (of 278 total)