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WEEK 28
3 Sept
Lateral Drills – 2 x 3 sets
Bound/Sprint – 9 runs
Depth Jump variation – 3 sets
Jump Complex – 3 sets
Eccentric Calf Lower – 11 x 10 secs w 29kg
Copenhagen Plank (full) – 3 x 15 secsGreat to be able to build up to a full Copenhagen plank over the last four weeks.
4 Sept
Clean Variation – 3 sets
Pistol Squat Variation – 4 sets
Nordic Curls – 4 sets
Calf Raise – 3 setsI went heavier on the cleans and it felt better, usually if it’s too light you can end up using your arms too much to raise the weight.
5 Sept
3x Core/Mobility supersets
The barefoot walking was good for foot strength and arches but aggravating my Achilles so I backed off for now.
6 Sept
Lateral Drills – 2 x 3 sets
Bound/Sprint – 8 runs
Depth Jump variation – 3 sets
Jump Complex – 3 setsI’m backing off my accessory lifts so no adductor or Achilles work, just giving my body a rest.
8 Sept
Clean Variation – 3 sets
Pistol Squat Variation – 4 sets
Nordic Curls – 4 sets
Calf Raise – 3 setsNot in the mood for this one, I can sense the accumulated fatigue once again and look forward to taking a few days off. Previously there’s been plyo’s and lots of CNS taxing workouts, this time I have the more familiar feeling of tired muscles from more traditional exercises like Nordics and pistol squats.
9 Sept
3x Core/Mobility supersets
I’m ready to move on now, those were a good four weeks but having done 8 of each session the odd exercise that I don’t enjoy has become quite a chore (I’m looking at you “rolling cross touch”).
I will probably take an Epsom salt bath this evening, then test my vert on the 11th. I would have tested later but the morning of the 12th is tattoo removal and I’m incapacitated for 48 hrs after that, meaning I have to start phase 8 on Monday 14th.
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.
