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10 Nov
Depth Drop – 5 x 5 x 60cm
Tuck Jumps – 5 x 10
Rhythm Jumps – 3 x 10
OH Squat – 2 x 5 x 20kg, 2 x 5 x 30kg
Hex DL – 100,110,130,140,145,145,150,150,155kgNine total reps, if I’d done 120 I wouldn’t be any more tired.
12 Nov
Single Leg Vert – 3 x 5
Depth Jump – 5 x 5 x 45cm
Broad Jumps – 5 x 5 (11.75 to 12.05m)Similar distances to last week, depth jump didn’t feel as good.
14 Nov
CMJ – 56,57,56,57,57cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 11 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 4 x 5 x 30kg
Box Squats – 5 x 80,100,100kg, 2 x 115,125,125kgJumps felt crummy today, single leg was a joke. I was trying to focus on technique and ignore my lack of height, I guess in previous programs I would only do jumps at the court to test my improvements i.e. when I’m peaking and really fresh. It was a little demoralising but I’m fully aware I deadlifted for heavy singles 4 days ago.
Week 7 is a REST!! I will do some stretching, big focus on hamstrings as it was noticeable when I did my flexibility routine that I could jump higher.
I’ll leave you with a single at 150kg, exactly twice my bodyweight.
4 Nov
OFF
I rested on the Monday. My arms are feeling slightly fatigued and my elbows are a little troublesome. I’ve done 12 sessions in a row and it feels like a good time to recover further.
6 Nov
Pseudo Planche Pushups – 12
Advanced Frog stand, Floating Knee – 4,3,8,5,6 secs
Tuck Planche w Toes – 8,18,13,14,16 secs
Hanging Knee Raise – 11
Hanging Leg Raise – 8,8,6I picked up the pseudo pushup off an Insta comment and I like them, will do more sets in future. I tried what I felt was an intimidating variation, doing the advanced frog stand but only one knee is in contact with the back of the arm, the other “floats” i.e. it’s held in the tuck position. This was harder on one side and highlighted a weakness in my core. Tuck planche was along the same lines as how I learned the advanced frog stand, getting to the balance point and holding it just before I lift the toes. I finished with abs and went for the harder version of straight legs being raised to waist height.
8 Nov
Pseudo Planche Pushups – 14
Tuck Planche w Toes – 15, 16, 20, 15, 13 secs
Advanced Frog stand, Floating Knee – 7, 8, 6, 5 secs
Tuck Planche – 5,5,6,6,7,7,7,7 secs
V-Sits – 18,18,18,14Better structure, starting with what should be 5 x 20 secs of a move. The floating knee was no easier and if anything I felt it would be no tougher than holding both legs, so I switched to the full tuck planche. I did these off mini bars, getting more of a lean than last time. This time my shoulders were giving way and abs were better. Finished with V-Sits for the abs.
This is far more disjointed than training for the frog stand and so I spent the evening watching YouTube tutorials. I found Artem Morozov who immediately highlighted the difference between a good tuck (higher legs, more angle) and a bad one (basically what I’m doing). Both are technically a tuck, but the good one sets you up much better for full planche. He said that the standard progression model of Tuck –> Adv Tuck –> Straddle –> Full, doesn’t work as they’re essentially different skills, and to focus on posterior pelvic tilt.
Another video with a pro gymnast spoke of strengthening the core in the extended leg position, otherwise all this time doing tucks isn’t helping because those muscles aren’t getting trained. That’s why I’ve been setting time aside to do abs each session, but I don’t feel many have a good carry over to the full planche. He demo’ed a kind of reverse hyper and that’s something I’ll try to replicate, either bent legged off a gym bench or a work bench I have in the garage. He said planche leans with feet on a swiss ball were good as the ball moves and offers a stability challenge, so lots to think about. Finally I want to copy what I tried for learning the human flag, and prop my feet up with a resistance band to see what a supported full planche might feel like.
This is my tuck planche off mini bars, I hadn’t watched the tutorial so next time I’ll try to bring the knees higher and Artem seemed to have his shins parallel to the ground. Annoyed I have to wait until Monday to train as this is all exciting stuff to implement.
3 Nov
Depth Drop – 5 x 5 x 60cm
Tuck Jumps – 5 x 10
Rhythm Jumps – 3 x 10
OH Squat – 4 x 5 x 30kg
Hex DL – 110,120,130,130,135,140, 3 x 1 x 147.5kgGot a bit cocky with OH squats and started at 30kg, tweaking my back slightly when I lost balance. That meant DL was a bit risky and I was belted for 3-4 of the heavier reps and stopped at 9 singles.
5 Nov
Single Leg Vert – 3 x 5
Depth Jump – 5 x 5 x 45cm
Broad Jumps – 5 x 5 (11.45 to 12.30m)Shorter contact time for depth jumps, those felt fantastic. Broad jumps felt roughly the same yet I was jumping 50-60cm more than last week. It’s the first time I’ve felt genuinely optimistic during this program.
7 Nov
CMJ – 56,57,59,59,57cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 11 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 5 x 20, 30, 40, 40kg
Box Squats – 3 x 90kg, 5 x 3 x 110kgNice session, my CMJ hasn’t budged from week 1 until now and I didn’t even catch any perfectly, managing 59cm twice. That carried over to my running vert which felt an inch or so closer to the rim. It’s hard to measure precisely but I’m pretty sure my approaches off my non-dominant leg actually get higher (I’m left footed, so big step with left then final step with right was the better side).
I’ve been pigging out yet still hover around 73kg, I think my body wants to drop to 72kg so I’m going to let it over the next few weeks and hopefully I only shed fat.
Here are my broad jumps, done on a slight incline on the road outside my back gate.
28 Oct
Narrow Pushups – 15
Advanced Frog Stand – 13, 12, 26, 23, 30 secs (104 total)
Supported Tuck Planche – 10 secs, 8 secs
L-Sit – 20 secs
Straddle Sit – 15, 18, 10 secsKnew I could nail a 30 second hold and got it eventually.
30 Oct
Narrow Pushups – 15
Straddle Plank Lean w Alt Foot Raise – 3 x 20 secs
Straddle Plank Lean w Alt Knee Tuck – 2 x 20 secs
Tuck Planche w SL Support – 2 x 20 secs
Straddle Sit – 4 x 15 secsI went through a few of the progressions on my way to a tuck planche, starting with a straddle plank lean and raising one foot for 5 secs then changing feet. Did the same but brought the leg in to a tucked knee. Both of these were easy enough that I felt I needed to focus on something else if I’m going to strengthen my position.
1 Nov
Narrow Pushups – 20
Straddle Plank Lean w Alt Knee Tuck – 20 secs
Straddle Plank Lean to Tuck Planche – 5,5,4
Tuck Planche w SL Support – 20 secs
Tuck Planche – 5,3,4,5,5,5,6,6 secs (39 total)
Stir The Pot – 4 x 30 secsI tried bringing in both knees from the straddle into a tuck and that felt quite nice, and I could only hold for 2 secs so I counted those as “reps” of that motion. I tried tuck planche and can hold 5-6 secs but it doesn’t feel right, and feedback on Insta was that I should try more of an arm lean, which I’ll need anyway to get to a full planche. Finished with stir the pot on a swiss ball.
Here’s my (brief) tuck planche:
27 Oct
Depth Drop – 4 x 5 x 60cm
Tuck Jumps – 4 x 10
Rhythm Jumps – 3 x 10
OH Squat – 5 x 20kg, 3 x 5 x 30kg
Hex DL – 100,110,130,130,135, 5 x 1 x 140kgNew template for weeks 4-6, tuck jumps were in Vert Shock and I liked them. I was doing my DL singles with 90-120 secs rest which seems sufficient.
29 Oct
Single Leg Vert – 3 x 5
Depth Jump – 4 x 5 x 45cm
Broad Jumps – 5 x 5 (10.90 to 11.40m)Depth jumps feel like a standard part of any jumps program now. I was aware that with the wet and slightly slippery surface my ground contact time might increase so I’ll be wary of that next time. Broad jumps were on damp tarmac with a slight incline, a little disappointed with the measurements without really knowing what to expect. I would think 2.30-2.50m would be good so five of those would be more like 11.5 to 12.5 metres but I guess the incline cuts that short.
31 Oct
CMJ – 53,55,57,56,56cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 11 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 5 x 20, 30, 40, 40kg
Box Squats – 5 x 80kg, 4 x 5 x 100kgJumps were good today, finally dry ground. I should note weeks 1-4 my PB CMJ has been 57cm, 56cm, 57cm and 57cm, I would have liked to make some progress even while fatigued. I wasn’t getting the height I expected in my running jumps either but since my technique needs a lot of work that was the main focus. I felt like I could come in faster and not panic about foot placement which is a sign of progress.
Here’s one of my 11 full approach off 2 feet, I did 8 from this side and 3 from my less natural side.
