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WEEK 27
27 Aug
Lateral Drills – 2 x 3 sets
Bound/Sprint – 8 runs
Depth Jump variation – 3 sets
Jump Complex – 3 sets
Copenhagen Plank (mid-calf) – 3 x 20 secs29 Aug
Clean Variation – 3 sets
Pistol Squat Variation – 4 sets
Nordic Curls – 4 sets
Calf Raise – 3 setsAfter 2 sets of Nordics I accepted that I’m not getting anywhere near the Range of Motion I require so I set up resistance band and did sets of band assisted nordics.
30 Aug
Walk (minimalist shoes) – 2.3 miles
3x Core/Mobility supersets31 Aug
Lateral Drills – 2 x 3 sets
Bound/Sprint – 8 runs
Depth Jump variation – 3 sets
Jump Complex – 3 sets
Eccentric Calf Lower – 11 x 10 secs w 29kg
Copenhagen Plank (mid-calf) – 2 x 25 secs
Copenhagen Plank (full) – 15 secsPleased to improve on Copenhagen planks, adductors feel much less flimsy. I also increased the weight on the calf lower for my Achilles, which supposedly needs over a month of complete rest to heal but isn’t getting any worse, so I hope this helps it.
1 Sept
Clean Variation – 3 sets
Pistol Squat Variation – 4 sets
Nordic Curls – 4 sets
Calf Raise – 3 sets2 Sept
Walk (minimalist shoes) – 2.3 miles
3x Core/Mobility supersetsGood week of training, really pleased with the progress of my adductors which no longer feel like they could give way at any moment. Since there are only 3 sessions that get repeated 8 times it’s already a little bit tedious but the short duration workouts suit my schedule so it’s been nice. I can tell in the jump complex that my quads are pretty tired and the plan is to complete the final session of phase 7 on Wed 9th, re-test vert on Fri 11th and start phase 8 on Monday 14th or even Sunday 13th.
Here are my band assisted Nordic curls
WEEK 46
19 Aug
Advanced Tuck Planche – 8,7,2
Advanced Frogstand Leg Extension – 3 attempts
Pseudo Waistline Hold – 4 x 5 secsI watched more tutorials and saw a great exercise called pseudo waistline holds which I added in. You lower from a PPPu and hold yourself just off the floor, importantly position your hands so they are down by your waist. This is a very intense isometric and the goal is 5 seconds.
22 Aug
L-sit to Tuck Planche – 4 x 5
Pseudo Waistline Hold – 6 x 5 secsInstead of the L-sit to straddle I went back to the traditional tuck, which I can hold for a few secs before returning to L-sit. This was a great exercise for lower body control and raising the hips in a tuck planche so I wanted to bring it back. I really like the pseudo waistline hold, my muscles feel far more challenged than some of the stuff I’ve been doing previously.
Feet are against a wall, and you can position the hands while lying down so you know they’re going to be level with your waist, then come back into a push up position and lower from there.
WEEKS 43-45
29 July
A1 L-Sit to Straddle – 4 x 2
A2 Tuck Planche Push up – 5,4,6,4
B1 EZ Front Raise – 3 x 10 x 16kg
B2 Pull ups – 3 x 78 Aug
Advanced Tuck Planche – 10,9,8,8,6,2 secs (43 total)
12 Aug
Advanced Tuck Planche – 7,8,7,4,6,6,6 (45 total)
Pull ups – 10,6,615 Aug
Planche Lean Touch – 27cm, 28cm, 29cm
L-Sit to Straddle – 2,3,2
Planche Lean – 20,20,20,10 secs
Scap Push ups – 3 x 10Still experimenting with different exercises, I wasn’t happy with my scap protraction so I added in scap push ups.
Here are my L-sits to straddle, it’s very brief but the goal is to get your body used to being in that position.
WEEK 26
20 Aug
Lateral Drills – 2 x 3 sets
Bound/Sprint – 7 runs
Depth Jump variation – 3 sets
Jump Complex – 3 sets
Eccentric Calf Lower – 10 x 10 secs x 20kg
Side Lying Adductor Raise – 50,40,30I added in Achilles and adductor strengthening exercises as I need to correct my weaknesses.
21 Aug
Clean Variation – 3 sets
Pistol Squat Variation – 4 sets
Nordic Curls – 4 sets
Calf Raise – 3 sets22 Aug
3x Core/Mobility supersets
23 Aug
Lateral Drills – 2 x 3 sets
Bound/Sprint – 7 runs
Depth Jump variation – 3 sets
Jump Complex – 3 sets
Eccentric Calf Lower – 10 x 10 secs w 20kg
Copenhagen Plank (knee) – 3 x 25 secsMy adductors need strengthened asap. It’s actually quite nice to not have to go to the court for 4 weeks, while I’m not practising jumping I can focus more on executing each exercise well and correcting weaknesses.
25 Aug
Clean Variation – 3 sets
Pistol Squat Variation – 4 sets
Nordic Curls – 4 sets
Calf Raise – 3 sets26 Aug
Walk (minimalist shoes) – 2 miles
3x Core/Mobility supersetsMy “barefoot” shoes arrived and I gave them a go in my morning walk. There is some padding to them but my feet felt closer to how they do barefoot than they do in trainers, so I will keep it up. I didn’t run as the council were mowing the grass where I normally drop my stuff, so just a long walk at about 18 min/mi pace.
Good week of training, I can see why people enjoy phase 7 as they are short but effective sessions. I don’t even mind not testing my vert after this phase as it feels like more of a strength builder, though there are single leg depth jumps which should be great for gains. Here are said depth jumps, only coming down from mid-shin to control for ground contact time.
PHASE 7
WEEK 25
13 Aug
Vert Test – LR 70cm
Lateral Drills – 2 x 3 sets
Bound/Sprint – 6 runs
Depth Jump variation – 3 sets
Jump Complex – 3 setsI was so, so disheartened after yet another mediocre vert test. I could jump 73cm a few weeks ago and since I haven’t magically got worse I put it down to not peaking. Rather than force it I stopped trying and went straight into day 1, which caused me some minor Achilles pain in the bound/sprint. I’m sick of feeling like my body is falling apart so I am making some changes in this phase.
14 Aug
Clean Variation – 3 sets
Pistol Squat Variation – 4 sets
Nordic Curls – 4 sets
Calf Raise – 3 setsI do love me some nordic curls. This was short and sweet, I didn’t really feel a benefit from the clean but the other three were great. I filmed my nordic curls and they’re way less impressive than they felt, so lots of gains to be made. I’ve seen kneesovertoesguy go all the way down and that’s a reasonable goal (maybe not in the next four weeks!).
15 Aug
Barefoot walk/jog 1.65mi
Foot Drill – 3 sets
3x Core/Mobility supersetsThe biggest change I’m making is with my feet, I was told by a masseuse that I have collapsed arches and that could be adding stress to my Achilles as well as causing problems further up the body. She also cleared my adductors as not being tight, which means that when I feel them during exercise that’s just weakness and I can add in exercises to fix that.
16 Aug
Jump Bible Warm Up
Lateral Drills – 2 x 3 sets
Bound/Sprint – 6 runs
Depth Jump variation – 3 sets
Jump Complex – 3 sets
Eccentric Calf Lower – 10 x 10 secs w 15kgThe jump bible warm up was my favourite so far and I went back to doing it at the start of leg day. I’ll be doing it every time but not necessarily writing it in my journal. This was way better than Thursday, I felt decent. I realised I don’t need to go to the court for the lateral drills so having four weeks without testing my vert will allow me to focus on the exercises. I finished with an Achilles strengthener, weighted calf lowers (2 legs up, 1 leg down) going really slowly and beyond parallel, so foot is half on a platform.
18 Aug
Clean Variation – 3 sets
Pistol Squat Variation – 4 sets
Nordic Curls – 4 sets
Calf Raise – 3 sets19 Aug
Barefoot jog 1.65mi
3x Core/Mobility supersetsIt was a non-stop jog today at ~10 min/mi pace. Good first week, I am loving how short the sessions are as the lower body ones are about an hour each which suits my schedule a lot more.
Here’s the pistol variation, I now do this barefoot as I’m trying to remove shoes from as many exercises as is sensible
