Fraser_9to5

[Fraser_9to5]

WEEK 2

4 Jan

Resistance Band Dorsiflexion – 3 x 10
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (80cm)
Kneeling Jumps – 5
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.30m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 25 secs

5 Jan

CMJ – 8 jumps, best of 58cm
Patrick Step Up – 2 x 15 x 30kg
BB KoT Lunge – 3 x 10 x 25kg
Front Squat – 5 x 70,70,75kg
Band Assisted Nordic Curls – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 reps

7 Jan

Resistance Band Dorsiflexion – 3 x 10
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (80cm)
Kneeling Jumps – 5
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.35m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side

Short on time so I skipped the end exercises. I’ll probably move the copenhagen plank to my warm up at some point as my adductors are quite sore by the time I get round to them.

8 Jan

CMJ – 9 jumps, best of 58cm
Patrick Step Up – 2 x 15 x 35kg
Power Cleans (singles) – 2 x 60kg, 2 x 62.5kg, 2 x 65kg, 2 x 67.5kg, 2 x 70kg
BB KoT Lunge – 3 x 10 x 30kg
Band Assisted Nordic Curls – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 reps

Power cleans were meant to be in it last week but I wanted to establish my front squats more. My technique is ugly so I want to spend time fixing it as the power clean helps a lot with jump power.

10 Jan

7 stretches from Becoming a Supple Leopard

[Fraser_9to5]

23 Dec

Resistance Band Dorsiflexion – 3 x 10
Pogo Jumps – 3 x 20 secs
Broad Jumps, 5
Plank/Plyo/Speed Skater Combo – 3 sets
2 Step 2 foot jumps – 8
Patrick Step Up – 2 x 15 x 10kg
DB KoT Lunge – 10 x 5kg
BB KoT Lunge – 2 x 8 x 20kg
Band Assisted Nordic Curl – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 reps

25 Dec

Resistance Band Dorsiflexion – 3 x 10
Pogo Jumps – 4 x 20 secs
Broad Jumps – 6, best of 2.32m
Plank/Plyo/Speed Skater Combo – 3 sets
CMJ – 7 jumps, best of 57cm
Patrick Step Up – 2 x 15 x 15kg
BB KoT Lunge – 3 x 8 x 20kg
Band Assisted Nordic Curl – 3 x 7

I still haven’t finalised the exercises. The plan is to do 4 weeks, then have a 2-3 day taper and change up some of the exercises or set/rep schemes. I incorporated some of the warm up drills from Freak Jump Technique 3, such as the dorsiflexion and the broad jumps. The combo is a 10 second RKC plank, 4 plyo pushups and 4 speed skaters (lateral bounds), to activate the muscles.

WEEK 1

28 Dec

Resistance Band Dorsiflexion – 3 x 10
Pogo Jumps – 4 x 20 secs
Broad Jumps – 5, best of 2.33m
Kneeling Jumps, 4
Plank/Plyo/Speed Skater Combo – 3 sets
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 20 secs

This is the technical jumping day, I don’t have a lot of space so I can’t do much more than a 2 step approach, but that will stop me getting ahead of myself. This will be Mon & Thurs, with weights based on Tues & Fri, then the weekend off.

29 Dec

CMJ – 10 jumps, best of 58cm
Patrick Step Up – 2 x 15 x 20kg
BB KoT Lunge – 3 x 8 x 20kg
Front Squat – 5 x 50,55,60kg
Band Assisted Nordic Curls – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 reps

The patrick step up is something I can happily increase the weight on, and now I’ve switched to a barbell lunge I can load up too. When I read that a 2 footed jump is more quad dominant I immediately wanted to include front squats but they’ve not really been in the programs I’ve followed. I won’t go super heavy there.

31 Dec

Resistance Band Dorsiflexion – 3 x 10
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (80cm)
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.31m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 20 secs

Someone directed me to Kadour Ziani a while back and I had noted down his leg lifts (stand and lift straight leg over an object in front of you, repeat for time). The pogo jumps come with a 2 minute rest, so it was a perfect place to fit in some leg lifts.

1 Jan 2021

CMJ – 10 jumps, best of 56cm
Patrick Step Up – 2 x 15 x 25kg
BB KoT Lunge – 3 x 10 x 20kg
Front Squat – 5 x 60,65,70kg
Band Assisted Nordic Curls – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 reps

3 Jan

7 stretches from Becoming a Supple Leopard

I have a list of my favourites and I know it’ll help keep me in better condition for the following training week.

[Fraser_9to5]

16 Dec

ATS – 3 x 4
Patrick Step Up – 2 x 15 x 5kg
CMJ – 5 jumps, best of 57cm
DB KoT Lunge – 3 x 10 x 8.5kg
Band Assisted Nordic Curl – 3 x 6
Achilles Spring Combo – 2 x 35 secs, 7 reps
Tibialis Raise – 25 reps

I brought in the Achilles spring combo as that’s something my program is missing and it felt beneficial when I did it as part of VCE.

[Fraser_9to5]

WEEKS 60-63

1 Dec

Arnold Press – 3 x 12 x 8.5kg
Weighted Pull ups – 3 x 6 x 15kg
Handstand practice – 2,3,2, 30 secs

I’ve been doing a 30 second wall handstand with flutter kicks and today I tried free handstands. I filmed it and it looked like a real mess so I need to work on straight body position and also awareness of what a good position feels like.

4 Dec

Pseudo Waistline Holds – 2 x 4 x 5 secs
PPPu with feet against the wall – 4,5
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs

7 Dec

Arnold Press – 3 x 12 x 8.5kg
Weighted Pull ups – 6 x 20kg, 6 x 15kg, 6 x 10kg, 8 x BW
Pike Pushups – 4 x 9

I tried mixing it up with a sort of drop set in pull ups, will go back to the normal exercises in a few weeks after a busy period.

2 WEEKS OFF – I tried planche on the 11th and I could barely do 4 seconds so I decided to give my body another break.

27 Dec

Advanced Tuck Planche – 4,14,12,12,10 secs

A personal best by 1 second, video below. I have already started training for the straddle planche but I’ll have another go at holding a straddle for a few seconds and modify other exercises.

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[Fraser_9to5]

WEEKS 59-60

18 Nov

L-Sit to Tucked Sit to Tuck Planche Pulse – 4,4,3,3
Advanced Tuck Planche – 6 x 6 secs
Raised L-Sit (bench) – 20, 17, 14 secs

21 Nov

Arnold Press – 9,12,12 x 8.5kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 11,11,8
Handstand practice – 4 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 2 x 8

24 Nov

Pseudo Waistline Holds – 2 x 4 x 5 secs
PPPu with feet against the wall – 3,4
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs

26 Nov

Arnold Press – 3 x 12 x 8.5kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 4 x 9
Handstand practice – 4 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 3 x 8

29 Nov

L-Sit to Tucked Sit to Tuck Planche Pulse – 4,4,4,3
Advanced Tuck Planche – 5 x 6 secs, 1 x 3 secs

Really pleased with the consistency over the last fortnight.

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