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Preparation – Week 3
6 Dec
8 stretches
9 Dec
Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 8 jumps, best of 57cm/22.4″
DB KoT Lunge – 3 x 10 x 8.5kg
Assisted Nordic Curls – 3 x 6
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 25 secs12 Dec
Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 6 jumps, best of 58cm/22.8″
DB KoT Lunge – 3 x 10 x 8.5kg
Assisted Nordic Curls – 3 x 6
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 20 secsGood pair of sessions, I didn’t have time for my second stretching session but I feel like I’m coming back to a base level of conditioning and can start progressing from here. I want to do some running jumps next week, add weights to the patrick step up and possibly a third session, then I can start FJT3 on 21st December.
Here’s one of my Counter-movement jumps, I really like the arm swing as it gets you in a nice rhythm before the jump. I also shook my legs out between reps yesterday and that might have contributed to my extra height.
Edit: Between Dec and Feb my jumps were off by 1-2cm, these have been corrected.
Preparation – Week 2
30 Nov
7 Stretches from Becoming a Supple Leopard
Soleus Stretch 2 x 40 secsI’ve moved the soleus stretch with all the others.
2 Dec
Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 5 jumps, best of 54cm/21.25″
DB KoT Lunge – 3 x 10 x 2.5kg
Assisted Nordic Curls – 3 x 4
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 20 secsMuch better structure to this workout. I could tell how rusty I was when trying a CMJ so I’m not bothered by the (lack of) height. I retained my strength for nordics quite well which was pleasing.
4 Dec
4 Stretches from Becoming a Supple Leopard
Soleus Stretch 2 x 40 secsI skipped a few as I was short on time.
5 Dec
Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 5 jumps, best of 58cm/22.8″
DB KoT Lunge – 3 x 10 x 5kg
Assisted Nordic Curls – 3 x 5
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 25 secsMy legs didn’t feel that sore after the last session so I’m going to start adding reps/weight where possible. It feels like I could add in 1-2 more exercises so I’ll have a think about what’s missing. It could be that I go to the courts next week (weather permitting) and see where my running vert is at.
WEEKS 57-58
5 Nov
L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
Advanced Tuck Planche – 6 x 6 secs
Raised L-Sit (bench) – 20, 11, 14 secs9 Nov
Arnold Press – 3 x 12 x 7kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 4 x 8
Handstand practice – 3 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 2 x 712 Nov
Pseudo Waistline Holds – 2 x 4 x 5 secs
PPPu with feet against the wall – 5,3
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secsI’m comfortable with the pseudo waistline holds and have revisited Osvaldo Lugones YouTube where he demonstrates the moves that you need to accomplish a Straddle Planche, starting with a 20 second waistline hold. This was a much better workout and I was feeling it for several days afterwards.
15 Nov
Arnold Press – 3 x 12 x 7kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 4 x 8WEEKS 55-56
20 Oct
Arnold Press – 3 x 12 x 6.5kg
Weighted Pull ups – 6,6,6 x 15kg
Pike Push up (feet elevated) – 4 x 8
Handstand practice – 3 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 3 x 822 Oct
L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
Advanced Tuck Planche – 6 x 6 secs
Raised L-Sit (bench) – 20, 16, 14 secs24 Oct
Arnold Press – 3 x 12 x 7kg
Weighted Pull ups – 6,6,6 x 15kg
Pike Push up (feet elevated) – 4 x 8
Handstand practice – 4 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 3 x 8Handstands are coming along. I can hold 5+ seconds and I better understand the role my hands play in keeping me balanced.
29 Oct
Pseudo Waistline Holds – 5 x 5 secs
Planche Lean – 26cm, 6 x 6 secs
Raised L-Sit – 20,20,13 secsThere’s meant to be 2-3 days between sessions but because that ends up being a 10 day cycle I have no set days, so I forget to do them.
31 Oct
Arnold Press – 3 x 12 x 7kg
Weighted Pull ups – 6,6,5 x 15kg
Pike Push up (feet elevated) – 2 x 8
Handstand practice – 2 x 30 secsTired and short of time, better than nothing.
22 Oct
Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Speed Skaters – 2 x 15 per side
180 Squat Jumps – 3 x 10
Lunge Jumps – 3 x 1223 Oct
Lateral High Jumps – 3 x 20
Single Leg Box Jumps – 2 x 8
Seated Jumps – 3 x 825 Oct
Grass Sprints – 4 x 20m
Broad Jumps -3 x 1526 Oct
Foam Roll + 11 stretches
A1 Deadbug Rocker – 3 x 8
A2 Mini Band Ankle Turn – 3 x 25
Toe Raises – 3 x 8 x 3 secs
SL ball of foot turn – 3 x 628 Oct
Vert Test – 25 jumps, best of 73cm/28.75″
I managed the same height as last week despite feeling much fresher, which was frustrating. I don’t know if I spent too long ramping up from a 68cm target as I’ve previously found that my first 3-5 jumps are best.
I want to give it one more attempt so I’ll do slightly less volume and test again.
30 Oct
Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Speed Skaters – 2 x 15 per side
180 Squat Jumps – 3 x 10
Lunge Jumps – 3 x 1231 Oct
Lateral High Jumps – 3 x 20
Single Leg Box Jumps – 2 x 8
Seated Jumps – 3 x 84 Nov
Vert Test – 15 jumps, best of ??
This was a car crash. The last two weeks I started at 68cm (I blu tack a target on the rim at the right height) and worked up, this time I thought I’d “open” at 70cm. Never touched it. I don’t know what happened between now and last week but I was just aimlessly flapping and not getting good height at all. I finished early because if I struggled so much at 70cm it was very unlikely I was going to beat 74cm.
A little depressing to end on a low, I’m happier with my decision to not go on with phase 9 and to instead focus on technique.
My Achilles troubled me a few months ago and I never gave it an extended period to heal so I’ll probably take 4-6 weeks with no plyometrics and then start from scratch. I had success with Phases 1-4 so there’s no reason I can’t repeat those and modify where I want.
