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PHASE 2
WEEK 5
5-6 Mar
Deload days including more extensive foam rolling, stretching and gentle cycling.
7 Mar
6 x ~60 yard sprints (9.86, 8.77, 8.49, 8.26, 8.40, 8.37)
Broad Jump, Power Skips, Jump Practice
Split Stance Squat 8 x 60kg, 2 x 8 x 80kgI don’t have access to a track and the football/rugby pitches near me are quite bobbly, so I ran uphill on the tarmac road near me. The first few were submax and the times are only comparable to future sessions.
8 Mar
9 stretches
4 supersets (core, balance, feet)I skipped a few of the stretches as I passed all the flexibility tests before starting this. These were new supersets but I preferred phase 1 and the ab exercises are run of the mill.
10 Mar
Dynamic Warmup
A1 Unilateral squat variation w 15kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 170-190kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 4 x 110,100,100kg
Unilateral Osc Squat – BW only
SL Calf supersetThis was about 1h45 but felt like it was taking ages. I studied the videos the previous day but still had to re-watch a few as this is almost all new to me. I really liked a lot of these exercises and I feel like my legs have been thoroughly worked. This was tougher than phase 1 and so it’s possible my vert will go down a bit as I adapt to this.
Here’s superset C
WEEK 21
25 Feb
Wrist warm up 3 x 10
Shoulder warm up
Free Handstand Practice – 5 mins
A1 Wall Handstand Flutter kicks – 30,35,25 secs
A2 Reverse Table Top – 25,30,30 secs
Handstand Pike Pushups – 5
Hollow Body Hold – 35,20,30 secs
Tuck Planche – 12 secsThis was more structured having looked online for a good routine. It turns out I was on the right path with the wall handstand, so now I bring one leg away from the wall in what would be its correct position, then try to get the second leg to meet it and hold the balance there.
27 Feb
Wrist warm up 3 x 10
Shoulder warm up
Free Handstand Practice – 5 mins
A1 Wall Handstand Flutter kicks – 30,30,25 secs
A2 Reverse Table Top – 3 x 30 secs
Hollow Body Hold – 30,25,20 secsHolding the correct position takes a lot out of me and I only really have three good sets. I do 10-12 attempts during the free practice but since I want to end up going from a tuck into handstand then the ‘kick the legs up’ approach might not be that useful to me.
I did want a third session this week but I was very busy.
Feb 20
Dynamometer Grip Test 10am: Right 33kg, Left 37.4kg
What?? She’s right handed so this was a surprise, also interesting to have such a difference.
WEEK 3
21 Feb
Daily Stretches
Active Hang – 17,20,17,21,21,20 secs
Forearm Cool DownThis is 80% effort and she was doing pairs of hangs with 5 mins between, then coming back a few hours later to hold for another pair.
22 Feb
Daily Stretches
Active Hang – 16,20,18,20,19,22,22 secs
Forearm Cool Down23 Feb
Daily Stretches
Active Hang – 17,20,15,31,17,19,15,18 secs
Forearm Cool DownShe struggled with sore hands here, mainly around the calluses. On the 4th set I asked her to see if she could hold for 30 seconds and she managed it, but that doesn’t mean she progresses.
24 Feb
Daily Stretches
Active Hang – 17,20,19,20,20,20,19,20,22 secs
Forearm Cool DownSore hands again, just adding one set every day.
26 Feb
Daily Stretches
Active Hang – 16,20,20,19,20,19,18,21,17,16 secs
Forearm Cool Down27 Feb
Daily Stretches
Active Hang – 15,17,20,18 secs
Forearm Cool DownHands were too sore so she couldn’t continue. We looked up variations in grip and she’s been using a small rubber pad to avoid holding on the knurling but it was no use.
WEEK 4
27 Feb
Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 55kg
RLESS ISO w 50kg
Lower Back Exercise
Calf ExerciseAnkle drills in socks again, with my body leaning a little further forward and focus on dorsiflexion, no problems. I bumped the squats by 5kg and RLESS too, tough!
28 Feb
10 stretches
4 supersets (core, balance, feet)29 Feb
Jump Session
This was when the UK was hit with Storm Jorge, so it was miserable conditions. The court had puddles so I couldn’t jump at the rim, instead I had to find a suitable patch in the middle of the court. My coordination was still there but it was tough doing all the reps as my legs are picking up fatigue.
1 Mar
10 stretches
4 supersets (core, balance, feet)2 Mar
Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 55kg
RLESS ISO w 50kg
Lower Back Exercise
Calf ExerciseI usually wait until the Tuesday but I wanted to get this out the way and bring on the recovery. He says to go as heavy as possible with good form in the RLESS and I really pushed it with 25kg per hand this week. My appetite has exploded but I want to eat well over the next few days and set myself up well for phase 2.
Here are my CMJ when the weather was nicer. I bought this gym tile because landing on my patio was too hard, and the grass was too soft, but this is juuuust right.
WEEK 3
20 Feb
Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 50kg
RLESS ISO w 45kg
Lower Back Exercise
Calf ExerciseI did the ankle drills in shoes and this was fine.
21 Feb
10 stretches
4 supersets (core, balance, feet)22 Feb
Jump Session
Best session so far I think, I felt fitter doing the drills although the finished product of my running jump still leaves a lot to be desired. I equalled my PB off my less natural side, which is Left-Right takeoff, but I’m not that surprised because while it feels alien to me I can tell I’m getting height. I will take a ladder, plastic ruler and blu-tack every week because being able to reach for a target is so helpful.
23 Feb
10 stretches
4 supersets (core, balance, feet)This is all very standard, an extra rep here or there.
25 Feb
Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 50kg
RLESS ISO w 45kg
Lower Back Exercise
Calf ExercisePossibly a little bit tedious now having done it a 6th time, there isn’t that much room for progression so the focus is on quality reps.
Here is what still might be considered an unrefined takeoff but it did the job in equalling my PB. Note that brushing the bottom of the ruler would be a PB so I probably surpassed it
