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WEEK 11
16 Dec
L-Sit Tuck Hold – 25,25,18,20,21 secs
Tuck Planche – 12,5,9,12,9,8,8,8,6,7,7 secs (91 total)21 Dec
L-Sit – 25,20,20,20,15 secs
Tuck Planche – 8,7,8,4,6,6,5 secs (44 total)
Advanced Frog Stand – 15,10,20,10,15,20 secs (90 total)WEEK 12
26 Dec
Advanced Frog Stand, SL Off – 4 x 10 secs
Advanced Frog Stand – 4 x 10 secs
L-Sit – 5 x 20 secs28 Dec
Raised Planche Lean – 10,10,10,10,10,10,8,8 secs
L-Sit Tuck Hold – 20,20,20,20 secsTried a more aggressive lean so I couldn’t hold any longer than 10 secs. I want to get back to 3x/week for conditioning and then back off once my shoulders have some training effect.
WEEK 10
11 Dec
L-Sit Tuck Hold – 25,25,18,29,21 secs
Tuck Planche – 4,4,10,7,9,9,10,8,9,3,9,7 secs (89 total)Having said I’d go back to 3x/week I ended up only training once this week due to socialising and not feeling up for it on the other day I was going to train. I opened with one set of L-Sit tuck hold, mainly to wake up my shoulders and abs. I then did all my tucks before finishing off the ab work. The cue I used was to actively pull the knees to chest and that worked well, also starting with my bum higher in the air so more of a forward lean. Finally, 2.5-3 mins rest instead of 2 mins allowed me to repeat efforts, as previous weeks I opened with a long hold then it got progressively worse.
The plan is to go slow and steady, adding a few seconds to either total TUT or individual holds until I get there.
8 Dec
Depth Drops – 5 x 5 x 70cm
Tuck Jumps – 3 x 10
Squat Jumps – 3 x 1010 Dec
Bounding – 5 x 5
Flying 30m – 6 x 30m in 4.3, 4.2, 4.2, 4.1, 4.1, 4.1 secs
Depth Jumps – 6 x 5 x 45cm w 9.5kg weightRubbish weather and swirling winds, ground was softer so times were slow. I also had it in the back of my head that a pulled hamstring would really screw me up. Depth jumps would have been on soft ground so I took them inside and had to add weight to avoid hitting my head on the ceiling. These had too long a contact time and will not be repeated.
13 Dec
CMJ – 53,53,53,55,57cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 8 x 1
Full Approach 1 foot – skipped these
Lunge Jumps – 3 x 12I introduced the cue to push aggressively through the ball of my feet and my toes just before taking off and that made my last two CMJ better. I still couldn’t touch the backboard at the court (293cm) which meant I was jumping about the same height as last week. As I’m doing two footed jumps I decided to skip the single leg takeoffs but I did do the lunge jumps.
My jumps in weeks 8 and 9 were poor which is why I gave myself an extra days rest before the practice jumps this week. I’m a little down about my results as I don’t feel fatigued, though nor do I feel explosive and fresh, so I’m not that optimistic about increasing my PB that much following a rest.
I will jump once on the 17/18th (depending on work schedule) and then my final re-test is 23rd December.
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.