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WEEK 9
I’m getting grumpy at my lack of visible progress so I want to note down the week. I completed a 30 second advanced frog stand at the start of week 4 and in the same week did sets of 5-6 seconds of tuck planche. I seem to progress at a rate of 1-2 seconds per week which is slow going, and my best hold last week was 12 seconds. I feel like I know the exercises which will take me forward and I need to step back and program them in a more ordered fashion, as right now I’m just deciding which exercise to do once I’ve warmed up.
4 Dec
Scap Push ups – 15,15,15,12,12,10,8,8,5 (100 total)
L-Sit Tuck Hold – 20,20,20,16,17 secs
Hollow Rock – 35 secsMy shoulders aren’t as strong as I think they are so I need more volume.
7 Dec
Psuedo Planche Pushups – 14, 10
Raised Planche Lean – 15,15,10,10 secs
Tuck Planche – 5,3,2 secs (RUFKM!)
OHP – 6 x 40kg
Raised Planche Toe Walks – 4 sets
Planks, opposite arm & leg raised – 4 x 40 secs (10 sec switching)
Hollow Rock – 45 secsQuite a lot to unpick. The raised planche lean I tried to hold a deeper angle meaning I couldn’t last the whole 20 seconds. I then tried tuck planche and was pathetic, which made me realise that while my programming of A) lean variation then B) frog stand variation, only worked because the frog stand is more about balance than raw strength. From now on tuck planche will START my session. I was going to do weights but it didn’t take long to find lots of articles stating that planche is about the muscles working in unison and there are plenty of strong guys who can’t do it, so weights isn’t the way to get there.
My Raised planche walks were good, I posted them on Insta (see below). Then abs were tough and those will be added into rotation. Overall training every 3 days doesn’t work for me and I’m going to go back to 3x/wk on Mon/Wed/Fri.
1 Dec
Depth Drops – 4 x 5 x 70cm
Tuck Jumps – 3 x 10
Squat Jumps – 3 x 103 Dec
Bounding – 5 x 5
Flying 30m – 5 x 30m in 4.09, 3.90, 3.56, 3.72, ?.?? secs
Depth Jumps – 5 x 5 x 60cmFailed to stop my timer for the last run, always annoying to not know. After two runs I realised there’s a very slight incline to the grass I’m running on so I switched direction. What I can do on flat ground is probably somewhere in between, say ~3.80, or 7.9 m/s. I’m holding something back in my acceleration to avoid injury so could knock 0.1 off for true top speed.
5 Dec
CMJ – 53,54,54,54,54cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 11 x 1
Full Approach 1 foot – 5 x 1 per leg
Lunge Jumps – 3 x 12Another terrible series of CMJ!! It must be the speed session two days prior, though in the program it only mentions the practice jump workout today as needing 72 hrs rest. From pausing the video I was 3-4cm from the backboard during my full approach 2 foot jumps, which would be 290cm meaning a 64cm vert (standing reach 226cm). I don’t know whether it matters that I’m doing all these jumps while not fresh but I’ll consider moving this session forward a day for the final week.
Here are the lunge jumps, I did them on the court after practice jumps and last week I had sore glutes the next day which I took to mean they were more effective on a hard surface.
19 Nov
Pseudo Planche Pushups – 10, 15
Tuck Planche – 6,6,6,7,7,7,7,8,5,4 secs (63 total)
Hollow Rock – 3 x 30 secs
Dying Roach – 3 x 40 secs20 Nov I had laser tattoo treatment on my stomach, meaning I had 4-5 days where I couldn’t exercise.
25 Nov
Pseudo Planche Pushups – 12, 12
Tuck Planche – 9,2,2,4,4,6,5,3,3,4,4
Dips – 15, 18
DB OHP – 15, 8 x 15kg
Hanging Knee Raise – 3 x 15I did this session at work and it felt crap, after one initial tuck planche I could barely hold any subsequent ones. I added in dips and overhead press to make the session worthwhile, finishing with abs.
28 Nov
Pseudo Planche Pushups – 10
Raised Planche Lean – 20,20,20,20,17 secs
Tuck Planche – 8,6,4,4,6,5 secs (33 total)
L-Sit Tuck Hold – 8,8,20,12,17,13
Hollow Rock – 47, 33 secsTrying to get a routine going so I brought back the raised planche lean for sets of 20 seconds to strengthen my shoulders. Still only holding tuck planche for 4-8 seconds at a time and I’m not very optimistic about increasing that time very quickly. Patience required.
1 Dec
Pseudo Planche Pushups – 10,10,10,8
Tuck Planche – 12, 7, 6, 7, 7 secs (39 total)
L-Sit Tuck Hold – 4 x 20 secsI’m training every 3 days to allow full recovery but I still drop off after my first set. I’m also taking 2.5-3 mins between tuck planche attempts as it’s a max effort hold even though duration is short. I feel like I might have to introduce more time under tension to break through this short term plateau.
Here are the L-Sit tuck holds, I can really feel my abs working so I will stick with these along with several other ab exercises.
Week 7
REST (still daily stretching routine)
24 Nov
Depth Drops – 4 x 5 x 70cm
Tuck Jumps – 3 x 10
Squat Jumps – 3 x 10Depth Jumps weren’t a precise height, I couldn’t pile enough stuff on a chair so I jumped up off the chair for more height.
26 Nov
Bounding – 5 x 5 (I took it to mean 5 per leg so 10 total contacts)
Flying 30m – 4 x 30m in 4.04, 3.94, 4.00, 4.08 secs
Depth Jumps – 4 x 5 x 60cmBounding went better than I expected, we were working up to it at Uni when I did sprint training. Flying 30m runs (being at top speed by the time you reach the first cone and holding it for 30m) were good, I didn’t push it but it was closer to a sprint than a run.
28 Nov
CMJ – 52,54,53,54,54cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 10 x 1
Full Approach 1 foot – 4 x 1 per leg
Lunge Jumps – 3 x 12Yikes. You should have seen my face when I landed and looked up at that first chalk mark on my outside wall, only to realise it’s well down on what I’ve been doing. My body feels fine, not super fresh but I had a whole week off and the day to day soreness has mainly subsided. The jumps at the court were no better, I didn’t do as many as I wasn’t feeling it. Ended with lunge jumps which have been in several other programs, I did these on concrete as my garden is too soft a surface when it’s wet.
Here’s a flying 30m run, measured precisely with a tape measure and timed with a stopwatch in my hand. Fastest was 3.94 secs and works out at 7.6 m/s, at Uni on an athletics track with sprint spikes and timing gates my best was 3.19 secs which is 9.4 m/s.
11 Nov
Pseudo Planche Pushups – 18, 10
Raised Planche Lean – 20, 20 secs
Intense Raised Lean – 12 x 5 secs
Tuck Planche – 6, 4 secs
Prone Leg Raise – 6, 6, 5
Hollow Rock – 3 x 30 secsBit of a jumble of exercises, still trying to find my feet with this training. I spent ages mulling over what ab exercises deal with my current weakness and the closest I could come to was the hollow body position of hollow rocks. I’ll do them every session until I’m strong enough.
13 Nov
Pseudo Planche Pushups – 15, 10
Raised Planche Lean – 20,20,20,20,12 secs
Hollow Rock – 3 x 30 secs
Dying Roach – 2 x 40 secsDying roach is another ab exercise, I picked it off an ab circuit video and it’s a killer.
16 Nov
Pseudo Planche Pushups – 13
Tuck Planche – 5,9,10,10,5,4,4,7,7,3
Hollow Rock – 3 x 30 secs
Dying Roach – 2 x 40 secsHere’s the Hollow Rock ab exercise
