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After a very quick online search I found Ido Portal, who may be the original creator of the 7 minute hanging challenge. His encourages variety, mixing active and passive hanging with some movement too.
18 April (Day 6) – 8 x 35,4 x 35
I tried a mixed grip this time with the expectation that it’s a little easier. I reckon it was, but it also put more of a strain on my body as it was asymmetrical.
19 April (Day 7) – 6 x 42,4 x 42
I went with a rest period of 2.5 times the working set, so 105 seconds. I was calculating the different ways I could dice up 7 minutes and felt that only 7 more seconds was manageable. With the mixed grip I could just about finish but I’m not too sure about standard overhand grip.
20 April (Day 8) – 2 x 60,6 x 30,4 x 30
Back to regular overhand. It’s getting quite tedious already, I can’t complete these in one go so I visit the gym straight after breakfast then again late morning or late afternoon. I don’t feel any stronger and it’s as much of a chore to finish the reps as it was on day 1.
21 April (Day 9) – 50,35,5×25,4×25,40,30,20,20
When I’m bored I mix it up! The logic here was that I should avoid the final struggle and stop before I’m really fatigued. It ended up being far more sets but my hands feel better from this method.
22 April (Day 10) – 5 x 42, 5 x 42
I was ready for the longer reps on double overhand grip but I’m always barely holding on for the very last rep of the day.
23 April (Day 11) – 5 x 42, 5 x 42
24 April (Day 12) – 5 x 42, 5 x 42
In my written training log I’m not noting down the day and I had planned to test my grip strength after 10 days of hanging. I did that today instead and despite expecting to be in the very low 50’s I managed around 56kg with each hand.
I’ve been doing a bit of active hanging and some deliberate swaying but it’s still very monotonous and not enjoyable. I feel like I’ve lightly strained my lats and triceps and I try to vary my hand width on the bar. I did a few reps with my head down and eyes shut (I usually clock watch) and that helped. I’m also doing a 20 seconds stretch for my forearm flexors and extensors after each session. If I don’t see progress this week it’s going to be a real grind, I’d like to progress to 9 sets of ~47 secs and maybe allow myself a longer rest.
18 Apr
Yoga for athletes
19 Apr
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Hex DL/RDL Combo – 3 x 4 x 100kg
DB Oscillating RLESS – 3 x 8 x 10kg
Achilles Combo – 2 x 35 secs, 7 reps20 Apr
Core – 3 supersets
21 Apr
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Hex DL/RDL Combo – 3 x 4 x 100kg
DB Oscillating RLESS – 3 x 8 x 10kg
Achilles Combo – 2 x 35 secs, 7 repsSame as last week, I breezed through it.
22 Apr
Yoga for athletes
24 Apr
Trek (plyometrics) – 2 x 20m
Accelerations
3 x 30m in ~4.45 secs
Sprints
80m, 100m, 120m (12 mins / 14 mins) in 10.06, 12.41, 15.15Big tailwind, like a +4m/s, wouldn’t have been a legal time if it was an official race. I did feel good though, it’s probably more like 12.7 for 100m and with reaction time maybe 12.85-90.
11 April
Yoga for Athletes – 35 mins
I did want to do the Jumper’s Yoga from Vert Code Elite but I can’t find the link, so I found something on YouTube
12 April
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Hex DL/RDL Combo – 3 x 4 x 100kg
DB Oscillating RLESS – 3 x 8 x 10kg
Achilles Combo – 2 x 35 secs, 7 repsAfter feeling my adductor on Sunday I threw in some cossack squats today. The DL/RDL combo is just a concentric deadlift and eccentric RDL. The achilles combo is a single leg hop at 60% intensity for the given time, then 2 up 1 down calf lowers.
13 April
Core – 3 supersets
This was meant to be right after the yoga but I’m happy to give it its own day.
14 April
Overhead Plate Squat – 2 x 6 x 20kg
Cossack Squat – 2 x 8 x 15kg
Hex DL/RDL Combo – 3 x 4 x 100kg
DB Oscillating RLESS – 3 x 8 x 10kg
Achilles Combo – 2 x 35 secs, 7 reps15 April
Yoga for Athletes – 35 mins
17 April
Trek (plyometrics) – 2 x 20m
Accelerations
3 x 20m in ~3.4 secs
2 x 30m in ~4.5 secs
Sprints
3 x 150m EFM (10 mins) ??, ??, 12.8 secsEFM here is Easy-Fast-Maintain, 50 metres of each. That means a submax acceleration then full effort from 50-100m before maintaining the speed rather than pushing in the final 50m. I failed to start and stop my timer correctly not once but twice, and only got a time for my third run.
The times are for the flying 100m but are not a true flying time. At Uni my best was around 10.7-10.8 when I was running 11.8, which left me a little concerned about what that means when I manage 12.8. I didn’t feel like I was fading but I don’t have that strong winter training base so it’s no real surprise. It’s only 7.8 m/s though was also into a headwind. At the moment I’m not confident about signing up for the county championships on the 14th and I’ve already made other plans that day.
4 Apr
Mobility & Core
5 Apr
A1 TKE Squat – 2 x 15
A2 Glute/HS Activation – 2 x 8 x 5 secs
Alternating Ankle Hops – 2 x 40 secs
Standing Vert – 2 x 6
Oscillating Squat – 3 x 12 x 40kg
DB RLESS ISO – 3 x 4 x 20kg
B1 – Reverse Plank – 3 x 25 secs
B2 – SL Calf Raise – 3 x 157 Apr
A1 TKE Squat – 2 x 15
A2 Glute/HS Activation – 2 x 8 x 5 secs
Alternating Ankle Hops – 2 x 40 secs
Standing Vert – 2 x 6
Oscillating Squat – 3 x 12 x 40kg
DB RLESS ISO – 3 x 4 x 20kg
B1 – Reverse Plank – 3 x 25 secs
B2 – SL Calf Raise – 3 x 15The RLESS is the hardest part of the session but this was the easiest of the four times I’ve done it.
8 Apr
Mobility & Core
10 Apr
Trek (plyometrics) – 2 x 20m
Accelerations
2 x 20m in ~3.3 secs
2 x 25m in ~3.9 secs
2 x 30m in ~4.45 secs
Sprints
3, 2 x 80m [27.5m IL] (5 mins / 8 mins)
10.47, 10.31, 10.31
10.19, 10.41Good session, slight tailwind but I felt a lot sharper than last week. I had a tight left adductor and on the final rep I needed to ease off because I could feel my right hamstring. Neither would be considered a strain but I’m happy to check my ego and run everything 95% from now on instead of chasing times.
I skipped the last rep because otherwise I’d be late for work, but given my hamstring I would have stopped anyway. Using an online timer last week’s runs equated to 13.1 for 100m and this week would be 12.8, so I’m moving in the right direction. Anything under 12.50 would be enough for me.
28 Mar
Mobility & Core
29 Mar
A1 TKE Squat – 2 x 15
A2 Glute/HS Activation – 2 x 8 x 5 secs
Alternating Ankle Hops – 2 x 40 secs
Standing Vert – 2 x 6
Oscillating Squat – 3 x 12 x 40kg
DB RLESS ISO – 3 x 4 x 20kg
B1 – Reverse Plank – 3 x 25 secs
B2 – SL Calf Raise – 3 x 15A lot of this is taken from Vert Code Elite.
31 Mar
A1 TKE Squat – 2 x 15
A2 Glute/HS Activation – 2 x 8 x 5 secs
Alternating Ankle Hops – 2 x 40 secs
Standing Vert – 2 x 6
Oscillating Squat – 3 x 12 x 40kg
DB RLESS ISO – 3 x 4 x 20kg
B1 – Reverse Plank – 3 x 25 secs
B2 – SL Calf Raise – 3 x 15Same session again but already adapting better to the RLESS isometrics.
1 Apr
Mobility & Core
3 Apr
Trek (plyometrics) – 2 x 20m
Accelerations
2 x 20m in ~3.4 secs
2 x 25m in ~4.0 secs
2 x 30m in ~4.6 secs
Sprints
2 x 3 x 80m [25m IL] (5 mins / 8 mins)
10.63, 10.71, 10.72
10.63, 10.79, 11.??I ditched the tempo for some longer runs based on what I had in my old training logs around March/April time. That’s obviously following an indoor season so not directly comparable, but I wanted to try and jump into an outdoor season training plan.
I wasn’t surprised that my shorter runs were slower, the RLESS ISO is a real quad killer. From 30-80m takes me an extra 6 secs so ~8.3m/s, I ran low 9’s at Uni and could cover 90m in the time it now takes me to run 80m. It’s hard not to compare to those times but really I’d like to run comfortably under 13 secs to consider going to get an electronic time at an athletics meet.
It’s still early days and I was so unfit I couldn’t even complete the 6th run without slowing down, so I didn’t even time it.