Fraser Young

[Fraser Young]

11 Sept

Vert Test – RL = 66cm, LR = 70cm

I didn’t expect to PB, phase 7 felt like a strength phase so if anything I thought I’d be a bit sluggish and flat. It’s nice to test it anyway as a measure of how I’m progressing.

PHASE 8

14 Sept

4 Core supersets

My weekly layout suited starting with day 3, so I opened phase 8 with the ab exercises.

15 Sept

Stability Drill – 3 sets
Hopping Drill – 3 sets
Lateral Drill – 3 sets
Skipping Drill – 3 sets
Step Up Variation – 5 sets
Weighted Jumps – 4 sets

This took longer than I expected but I like the exercises.

16 Sept

Knee Strength Drill – 3 sets
Hang High Pull – 4 sets
Clean Variation – 3 sets
RLESS – 5 sets
Nordic Curls – 4 sets

Ohhh I really like this day. The rep ranges make me feel like there’s at least some sort of taper or a transition from strength to power.

17 Sept

Phase 1 Jump Mechanics Drills – 2 x 3 sets
2 step approach – 5 x 2
4 Core supersets

I was reading the YouTube comments and I’m tired of having a flawed jump technique that everyone focuses on, so I added in the phase 1 drills to help. I don’t know whether twice a week is excessive load but I plan to do the same next week for the other core day. I didn’t measure the 2 step but I will do next time as I was getting some quite good height.

19 Sept

Stability Drill – 3 sets
Hopping Drill – 3 sets
Lateral Drill – 3 sets
Skipping Drill – 3 sets
Step Up Variation – 5 sets
Weighted Jumps – 4 sets

20 Sept

Knee Strength Drill – 3 sets
Hang High Pull – 4 sets
Clean Variation – 3 sets
RLESS – 5 sets
Nordic Curls – 4 sets

Much better second time round. The first session is always a tester where you get a feel for what amount of weight to use but now I have it dialled in already and can load appropriately.

Here are the weighted jumps, it’s only 20kg because as I say it seems to be more about power in this phase

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A post shared by 9to5 Strength (@9to5strength) on Sep 19, 2020 at 1:33am PDT

[Fraser Young]

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 secs

Great 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 sets

I 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 sets

I’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 sets

Not 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.

[Fraser Young]

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 secs

29 Aug

Clean Variation – 3 sets
Pistol Squat Variation – 4 sets
Nordic Curls – 4 sets
Calf Raise – 3 sets

After 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 supersets

31 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 secs

Pleased 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 sets

2 Sept

Walk (minimalist shoes) – 2.3 miles
3x Core/Mobility supersets

Good 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

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A post shared by 9to5 Strength (@9to5strength) on Aug 29, 2020 at 3:46am PDT

[Fraser Young]

WEEK 46

19 Aug

Advanced Tuck Planche – 8,7,2
Advanced Frogstand Leg Extension – 3 attempts
Pseudo Waistline Hold – 4 x 5 secs

I 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 secs

Instead 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.

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A post shared by 9to5 Strength (@9to5strength) on Aug 19, 2020 at 12:53pm PDT

[Fraser Young]

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 7

8 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 – 10,6,6

15 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 10

Still 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.

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A post shared by 9to5 Strength (@9to5strength) on Aug 15, 2020 at 12:05pm PDT

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