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WEEK 23-26
10 Mar
Tuck to Press Handstand Practice – 10
Headstand to Handstand Press – 5
Hollow Body – 3 x 30 secs13-22 Mar
I had a fever, trouble breathing, then whole body aches and finally an upset stomach. I didn’t do any calisthenics in that time.
26 Mar
Bent Arm Tuck Planche – 20,14 secs
Tuck Planche – 8,5 secs
Pseudo Planche Push ups – 6,6
L-Sit High Feet – 18,15 secs2 Apr
Tuck to Press Handstand Practice – 9
Handstand Press – 6
Pseudo Planche Pushup – 8,9,6
L-Sit High Feet – 2 x 15 secsI’m comfortable in a bent/straight arm tuck but beyond that it’s new territory. I probably need to work on my handstand balance so that when I do extend into the position I can hold it.
WEEK 22
3 Mar
Tuck to Press Handstand Practice – 10
Headstand to Handstand Press – 4
Wall Handstand Flutter – 15, 20, 5 secs
Hollow Body Holds – 30,35,30 secs8 Mar
Handstand Pushups – 2,3,3,2
Bent Arm Tuck Planche – 20, 15 secs
Hollow Body Hold – 3 x 30 secsWEEK 8
26 Mar
Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 210kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL
Unilateral Osc Squat – 12.5kg DB’s
SL Calf superset27 Mar
9 stretches
4 supersets (core, balance, feet)29 Mar
6 x ~60 yard sprints (9.9, 9.08, 8.38, 8.44, 8.33, 8.43)
Broad Jump, Power Skips, Jump Practice
Split Stance Squat, 3 setsWet ground so the sprints were a little slower, felt sluggish on the courts as this is my 4th week of heavy training.
30 Mar
9 stretches
4 supersets (core, balance, feet)31 Mar
Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 SL Max ISO Hold 135kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 3 sets
Unilateral Osc Squat – 15kg DB’s
SL Calf supersetGreat final session but the fatigue is obvious in my legs so it’ll be nice to have a break.
Here’s the slope I’ve been sprinting on.
WEEK 7
19 Mar
Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 200kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL
Unilateral Osc Squat – 8.5kg DB’s
SL Calf superset22 Mar
9 stretches
4 supersets (core, balance, feet)6 x ~60 yard sprints (9.33, 8.83, 8.48, 8.26, 8.29, 8.26)
Broad Jump, Power Skips, Jump Practice
Split Stance Squat, 3 setsI was getting over an illness so had to double up my sessions, still not 100% here but getting there.
23 Mar
9 stretches
4 supersets (core, balance, feet)24 Mar
Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 200kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 3 sets
Unilateral Osc Squat – 10kg DB’s
SL Calf supersetThe more I repeat this the more I appreciate the programming. Superset D is tough on my knees as I don’t have a box to land on, so I have to fall back to the ground and land on my patio. Based on experience I don’t think I’m far from developing knee problems but for now I feel completely fine.
I will be taking my ladder to the courts for week 4 and measuring my max vert, but given this is the loading phase with quite a lot of lifting I wouldn’t expect to be setting a new PB (currently 26.75″ / 68cm).
WEEK 6
11 Mar
9 stretches
4 supersets (core, balance, feet)This was meant to be the 13th but I was going to be busy that day so moved it to the 11th.
12 Mar
Dynamic Warmup
A1 Unilateral squat variation w 17.5kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 190-200kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 3 x 4 x 110kg
Unilateral Osc Squat – 3.5 kg DB’s
SL Calf supersetLove that calf superset.
14 Mar
MISSED SESSION
I will train through pretty much anything but I had some quite extreme shortness of breath, following a high fever, and I couldn’t even stand up without feeling like I’m going to faint.
16 Mar
9 stretches
4 supersets (core, balance, feet)17 Mar
Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 200kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 3 x 4 x 110kg
Unilateral Osc Squat – 8.5kg DB’s
SL Calf supersetMost likely to be considered idiotic to train in my physical state but I took longer rest and felt much better than at the weekend. Still battling flu-like symptoms and due to Covid-19 I am self isolating for 7 days.
This is D2 Depth Drop variation
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