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WEEKS 82-85
9 May
L-Sit/Tuck planche/Tuck Pushup – 5 x 3
L-Sit/Tuck planche/Straddle – 4,5,5
Slow Scap Pushups – 3 x 1215 May
L-Sit/Tuck planche/Tuck Pushup – 5 x 3
L-Sit/Tuck planche/Straddle – 2 x 4
Slow Scap Pushups – 3 x 1018 May
Circuit-style:
Arnold Press – 3 x 8 x 8.5kg
Slow Pull ups – 3 x 5
Pike Pushups – 3 x 6
EZ Bar Curls – 3 x 8 x 21.5kg
Hanging Toes to Bar – 3 x 5
Slow Pushups – 3 x 10
DB Hammer Curls – 3 x 8 x 8.5kg
V-Situps – 3 x 10I had ~30 secs rest between each exercise. I introduced a few slower exercises, my feeling is that isometric holds require stability and so rushing through reps of pull ups isn’t that helpful, you need strength through the whole range of motion.
23 May
L-Sit/Tuck Planche/Tuck pushup – 4,4,3,3,2
Pseudo Waistline Straddle Lowers – 5
Pseudo Waistline Straddle Hold – 2 x 4 x 5 secs
Slow Straddle PPPu – 3 x 2I mixed up my session, getting a bit disheartened and how little progress I’m seemingly making.
26 May
Circuit-style:
Arnold Press – 8,10,10 x 8.5kg
Slow Pull ups – 3 x 5
Pike Pushups – 3 x 6
EZ Bar Curls – 3 x 9 x 21.5kg
Hanging Toes to Bar – 3 x 5
Slow Pushups – 3 x 10
DB Hammer Curls – 3 x 9 x 8.5kg
V-Situps – 3 x 12Next week I won’t have any time to gym so I’ll pick this up in June
WEEKS 77-81
1 Apr
Straddle Bent Arm Planche – 3,2,2,2 secs, 4 x 2 secs
Tuck to Straddle Bent Arm Planche – 5 attempts
Straddle Bent Arm Planche Jump & Hold – 10 attempts
Straddle PPPu – 10
L-sit to tuck to tuck planche – 2,3,4
Scap Pushups – 8,10,8I got a bit disheartened at the session I had been doing and went off on a tangent.
6 Apr
L-sit to tucked l-sit to tuck planche – 4 x 5
Slow Scap Pushups – 4 x 8I stuck with my tangent, this series of transitions has helped me so much so I wanted to get back to doing it. I was trying tuck planche push ups and not managing more than 2-3, which made me realise my base level strength could do with some work. I did some slow pushups with a retracted scapula at the top (rounded back) and these felt good (and tough!).
11 Apr
L-sit to tucked l-sit to straddle planche – 5,4,5,5,4
Slow Scap Pushups – 9,9,9,8,9I briefly popped my legs out into a straddle and was pleased with the stability I had, possibly due to my new parallettes. I’m quite happy to just do this session every 5 days and see if I can make progress.
16 Apr
L-sit to tucked l-sit to straddle planche – 5,5,4,4,3
Slow Scap Pushups – 9,9,9,721 Apr
L-sit to tucked l-sit to straddle planche – 5,5,5,3,3
Slow Scap Pushups – 10,9,8,827 Apr
L-sit to tucked l-sit to tuck planche to tuck pushups – 12 singles
Slow Scap Pushups – 11,11,10,9I added to the combo move as I’m quite stable in a tuck planche. From there I lowered into a tuck planche pushup and back, then returning to the sequence of tucked l-sit and l-sit. That doubles as pushup work but I still added in some slow scap pushups to finish.
2 May
L-sit to tucked l-sit to tuck planche to tuck pushups – 2,2,2,3,2,2,2,2,2
Slow Scap Pushups – 11,11,9,8,8I got ahead of myself with the 3 reps but I was doing two sequences back to back quite well. I also tried to lower into a straddle bent arm planche but it went horribly wrong so I won’t be doing that any time soon. I still feel like progress is being made but it would be nice to add in a straddle element.
Here is the single L-sit/tucked l-sit/tuck planche/tuck pushup combo. Another option is to progress this into a handstand, but being able to do sets of 5+ would surely help with my planche goals.
WEEK 16 + 1
28 Apr
Around The Square – 3 x 4
Tuck Jumps – 2 x 12
Squat Jumps – 3 x 10
Split Jumps – 3 x 6 per side29 Apr
Lateral High Jumps – 3 x 20
Depth Jumps – 3 x 8
SL Box Jumps – 2 x 8 per leg
Seated Box Jumps – 3 x 830 Apr
Uphill Accelerations – 4 x 20m
Uphill Squat Jumps – 3 x 15
Dom Sky Beginner Abs – 1 circuitI’ve been reading up about strength and power training and one chapter showed how long your muscles take to be fully fresh after a workout. Once the soreness/stiffness disappears it’s still another 5-7 days. Some of the other chapters also helped me realise that some light plyometric work for an extra week could be beneficial. I turned to the first three days of Vert Shock and customised it to suit my needs.
5 May
Broad Jumps – 7, best of 254cm
Penultimate Acceleration – 2 x 5
Mechanics Primer – 1 x 5
Full Approach (2 foot) – 12, best LR = 72cm, best RL = 77cm!!Wow. Firstly, it’s eerie how my broad jump is almost the same to the cm. I even flipped the tape measure and used inches, only converting when I was done with all attempts. I hit 75cm with my first RL approach and 76cm soon after. On the 7th or 8th attempt (video below) I managed 77cm, which is a 3cm (1.2 inch) personal best.
It leaves me in a bit of a predicament, because my technique wasn’t perfect, but on reflection I still want to chill for a week and maybe go to the courts for fun instead of to measure my jumps. My legs still have a residual achiness so time off will do them good. I’m 34 so this is probably my last summer doing jump training and then the plan is to pick up something as a Masters athlete, probably 100/200m sprinting.
WEEK 16
19 Apr
Broad Jumps – 7 (best of 254cm)
A1 Penultimate Acceleration – 2 x 5
A2 Mechanics Primer – 2 x 4
2 step jumps – 10, LR = 72cm, RL = 73cm
Res. Band Adductor – 2 x 40 secs
Standing Hip Flexor Hold – 3 x 20 secs x 5kgReally good session, I was in the groove with my RL take-off and found success getting a little closer to the rim with my final two contacts. I added 4cm to my PB on that side but couldn’t replicate that improvement with my LR. My all time PB still stands at 74cm but it was definitely under threat today.
21 Apr
Seated Box Jumps – 3 x 5
Split Jumps – 3 x 5 per side
SL Line Hops – 3 sets23 Apr
REST
I had laser tattoo removal on the 22nd because I need to get in two sessions before I’m away on holiday. It meant having to skip my final session of the program.
26 Apr
Broad Jumps – 7 (best of 245cm)
A1 Penultimate Acceleration – 1 x 5
A2 Mechanics Primer – 1 x 4
2 step jumps – 10, LR = 71cm, RL = 71cmI’m not sure where to go from here so I tried one more Monday jump session. I’m probably a little deconditioned having had four days off and my tattoo recovery doesn’t help matters. It’s interesting my broad jump was also down, if there’s a strong correlation I could either a) use broad jump improvement to track progress or b) abandon a session in favour of a recovery day if my broad jump is way down on my best.
Having got to the stage where I’m 1cm away from my personal best it feels like I should repeat the same week to see where it takes me. If I think about my sprint training at Uni then “in-season” would be mid-May to late August, and the weight room would only be for maintenance. Vert Shock also has a “maintenance phase” so the idea isn’t to just keep going back to week 1 every few months.
Here’s my 73cm from a RL takeoff
WEEK 15
13 Apr
Broad Jumps – 7 (best of 255cm)
A1 Penultimate Acceleration – 2 x 5
A2 Mechanics Primer – 2 x 4
2 step jumps – 10, LR = 72cm, RL = 69cm
Rugby Ball Adductor Squeeze – 30 secs
Res. Band Adductor – 30 secs
Standing Hip Flexor Hold – 2 x 20 secs x 5kgImproved my broad jump by 1cm, this was into a wind if that has any impact. Decent jumps, it was windy and a bit cold so my enthusiasm wasn’t there. I equalled my PB going RL, took me a while to realise which cues help so I might write them down before next week (emphasis on lowering centre of mass with the penultimate, push-punch, aggressive arm swing and accelerating into the final steps). I wanted a new exercise for my adductor and tried a few out, then changed the hip flexor exercise to one I did at Uni.
14 Apr
REST
The previous session was meant to be on the 12th but I woke up to snow.. in April.. so I postponed it a day. I planned to take a rest at some point and this fitted in nicely.
16 Apr
Flying Runs – 6 x 25m in 2.93,2.94,2.78,2.78,2.81,2.78
Shock Jumps – 3 x 5 x 100cm
Reverse Nordics – 3 x 12A generous tailwind helped me to faster times, wasn’t feeling great and needed 5 mins rest between reps instead of 3.5-4 mins.
17 Apr
Massage gun – glutes, adductors, calves
Dom Sky Beginner Abs – 1 circuitYesterday took longer than expected so I didn’t have time for abs. Only a single circuit with jumping session in 48 hours, also did the massage gun and prefer that to my mobility stretches.
A relatively good week of training, some faster times and higher jumps. The court I jump on is very exposed and there’s always a cold breeze which means I have to wrap up warm to jump. If I piece everything together and hit a jump well I can absolutely trouble my PB of 74cm. Here’s 69cm going RL.
