Fraser Young

[Fraser Young]

WEEKS 55-56

20 Oct

Arnold Press – 3 x 12 x 6.5kg
Weighted Pull ups – 6,6,6 x 15kg
Pike Push up (feet elevated) – 4 x 8
Handstand practice – 3 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 3 x 8

22 Oct

L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
Advanced Tuck Planche – 6 x 6 secs
Raised L-Sit (bench) – 20, 16, 14 secs

24 Oct

Arnold Press – 3 x 12 x 7kg
Weighted Pull ups – 6,6,6 x 15kg
Pike Push up (feet elevated) – 4 x 8
Handstand practice – 4 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 3 x 8

Handstands are coming along. I can hold 5+ seconds and I better understand the role my hands play in keeping me balanced.

29 Oct

Pseudo Waistline Holds – 5 x 5 secs
Planche Lean – 26cm, 6 x 6 secs
Raised L-Sit – 20,20,13 secs

There’s meant to be 2-3 days between sessions but because that ends up being a 10 day cycle I have no set days, so I forget to do them.

31 Oct

Arnold Press – 3 x 12 x 7kg
Weighted Pull ups – 6,6,5 x 15kg
Pike Push up (feet elevated) – 2 x 8
Handstand practice – 2 x 30 secs

Tired and short of time, better than nothing.

[Fraser Young]

22 Oct

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Speed Skaters – 2 x 15 per side
180 Squat Jumps – 3 x 10
Lunge Jumps – 3 x 12

23 Oct

Lateral High Jumps – 3 x 20
Single Leg Box Jumps – 2 x 8
Seated Jumps – 3 x 8

25 Oct

Grass Sprints – 4 x 20m
Broad Jumps -3 x 15

26 Oct

Foam Roll + 11 stretches
A1 Deadbug Rocker – 3 x 8
A2 Mini Band Ankle Turn – 3 x 25
Toe Raises – 3 x 8 x 3 secs
SL ball of foot turn – 3 x 6

28 Oct

Vert Test – 25 jumps, best of 73cm/28.75″

I managed the same height as last week despite feeling much fresher, which was frustrating. I don’t know if I spent too long ramping up from a 68cm target as I’ve previously found that my first 3-5 jumps are best.

I want to give it one more attempt so I’ll do slightly less volume and test again.

30 Oct

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Speed Skaters – 2 x 15 per side
180 Squat Jumps – 3 x 10
Lunge Jumps – 3 x 12

31 Oct

Lateral High Jumps – 3 x 20
Single Leg Box Jumps – 2 x 8
Seated Jumps – 3 x 8

4 Nov

Vert Test – 15 jumps, best of ??

This was a car crash. The last two weeks I started at 68cm (I blu tack a target on the rim at the right height) and worked up, this time I thought I’d “open” at 70cm. Never touched it. I don’t know what happened between now and last week but I was just aimlessly flapping and not getting good height at all. I finished early because if I struggled so much at 70cm it was very unlikely I was going to beat 74cm.

A little depressing to end on a low, I’m happier with my decision to not go on with phase 9 and to instead focus on technique.

My Achilles troubled me a few months ago and I never gave it an extended period to heal so I’ll probably take 4-6 weeks with no plyometrics and then start from scratch. I had success with Phases 1-4 so there’s no reason I can’t repeat those and modify where I want.

[Fraser Young]

MAINTENANCE / TAPER

Since I’m stopping VCE after 8 of 12 phases it’s not fair to immediately test my vert and consider that to be what the program delivered. I know the CNS takes longer than muscles to fully recover so I scheduled some shorter maintenance sessions (adapted from Vert Shock) which I will do for 2-3 weeks, testing my vert once a week.

15 Oct

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
180 Squat Jumps – 3 x 10
Lunge Jumps – 3 x 12

I forgot how great it feels to do tuck jumps, the reactive ball of the foot contact must surely translate well to jumping.

17 Oct

Lateral High Jumps – 3 x 20
Single Leg Box Jumps – 2 x 8
Seated Jumps – 3 x 8

I took depth jumps out of this because those are very demanding on the CNS and the goal is to give mine a break.

18 Oct

Uphill Sprints – 4 x 20m
Uphill broad jumps – 15,15,12

I had to do these on a side road and needed to bail from the final set as a car was coming. I’m rarely that out of breath following VCE but 15 broad jumps do it for me.

19 Oct

Foam roll, 11 stretches
A1 Deadbug Rocker – 3 x 8
A2 Mini Band Ankle Turn – 3 x 25
Toe Raises – 3 x 8 x 3 secs
SL ball of foot turn – 3 x 6

I was picking a selection from the Phase 1 core/mobility day.

20 Oct

Vert Test – 25 jumps, best of 73cm/28.75″

Beyond the warm up I stuck with a LR plant as that gets me the most height. I got quite high walking into a 2 step approach and only slightly better from a full approach. I uploaded everything to YouTube so people could give me feedback ahead of next Tuesday, the video is below. I felt good but not amazing so I’m still hopefully that with another week of rest I can get higher (PB is 74cm).

[Fraser Young]

WEEK 53-54

6 Oct

Arnold Press – 3 x 12 x 6kg
Weighted Pull ups – 5 x 20kg, 5,4 x 15kg
Pike Push up (feet elevated) – 4 x 8
Handstand practice – 3 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 3 x 7

The reverse table top is to balance out the shoulders from handstand practice but I feel like a single set will suffice.

10 Oct

L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
Advanced Tuck Planche – 6 x 6 secs

Did abs this morning in another routine so skipped any here.

13 Oct

Arnold Press – 3 x 12 x 6.5kg
Weighted Pull ups – 6,6,4 x 15kg
Pike Push up (feet elevated) – 3 x 8
Handstand practice – 3 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 3 x 8

Better balance today. I was doing flutter kicks off the wall and held one for a decent time.

17 Oct

Pseudo Waistline Holds – 5 x 5 secs
Planche Lean – 26cm, 6 x 6 secs
Raised L-Sit – 15,14,12 secs

Here’s the handstand practice

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Oct 13, 2020 at 3:00am PDT

[Fraser Young]

WEEK 51-52

25 Sept

Arnold Press – 2 x 10 x 6kg
Weighted Pull ups – 2 x 6 x 10kg
Pike Push up (feet elevated) – 3 x 6
A1 Handstand practice – 15,18,16 secs
A2 Reverse Table Top – 3 x 20 secs
Dragon Flag Lowers – 4,3,3

This will be the weights based session I do between the more technical days. I like the Arnold Press for deltoids, weighted pull ups are recommended a lot, and I’m coming back to learning to handstand. The dragon flag ab exercise was a miss and I’ll change that.

28 Sept

L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
Advanced Tuck Planche – 5 x 6 secs

Another discovery was an optimal set & rep scheme for isometrics based on your maximum hold. I’ll be following that instead of constantly going to failure like I used to.

1 Oct

Arnold Press – 3 x 12 x 6kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 10,9,8,7
A1 Handstand practice – 3 x 30 secs
A2 Reverse Table Top – 3 x 30 secs
Hanging Toes to Bar – 4 x 6

The first session was only a few sets to avoid a lot of doms, this time I upped the volume.

4 Oct

Pseudo Waistline Holds – 5 x 5 secs
Planche Lean – 26cm, 6 x 6 secs
Raised L-Sit – 20,10,10,10 secs

Here are the planche leans, I can shift the wooden structure for more/less of a lean in cm.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Oct 5, 2020 at 8:21am PDT

[Author]

Posts

[Fraser Young]

WEEKS 55-56

20 Oct

Arnold Press – 3 x 12 x 6.5kg
Weighted Pull ups – 6,6,6 x 15kg
Pike Push up (feet elevated) – 4 x 8
Handstand practice – 3 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 3 x 8

22 Oct

L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
Advanced Tuck Planche – 6 x 6 secs
Raised L-Sit (bench) – 20, 16, 14 secs

24 Oct

Arnold Press – 3 x 12 x 7kg
Weighted Pull ups – 6,6,6 x 15kg
Pike Push up (feet elevated) – 4 x 8
Handstand practice – 4 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 3 x 8

Handstands are coming along. I can hold 5+ seconds and I better understand the role my hands play in keeping me balanced.

29 Oct

Pseudo Waistline Holds – 5 x 5 secs
Planche Lean – 26cm, 6 x 6 secs
Raised L-Sit – 20,20,13 secs

There’s meant to be 2-3 days between sessions but because that ends up being a 10 day cycle I have no set days, so I forget to do them.

31 Oct

Arnold Press – 3 x 12 x 7kg
Weighted Pull ups – 6,6,5 x 15kg
Pike Push up (feet elevated) – 2 x 8
Handstand practice – 2 x 30 secs

Tired and short of time, better than nothing.

[Fraser Young]

22 Oct

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Speed Skaters – 2 x 15 per side
180 Squat Jumps – 3 x 10
Lunge Jumps – 3 x 12

23 Oct

Lateral High Jumps – 3 x 20
Single Leg Box Jumps – 2 x 8
Seated Jumps – 3 x 8

25 Oct

Grass Sprints – 4 x 20m
Broad Jumps -3 x 15

26 Oct

Foam Roll + 11 stretches
A1 Deadbug Rocker – 3 x 8
A2 Mini Band Ankle Turn – 3 x 25
Toe Raises – 3 x 8 x 3 secs
SL ball of foot turn – 3 x 6

28 Oct

Vert Test – 25 jumps, best of 73cm/28.75″

I managed the same height as last week despite feeling much fresher, which was frustrating. I don’t know if I spent too long ramping up from a 68cm target as I’ve previously found that my first 3-5 jumps are best.

I want to give it one more attempt so I’ll do slightly less volume and test again.

30 Oct

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Speed Skaters – 2 x 15 per side
180 Squat Jumps – 3 x 10
Lunge Jumps – 3 x 12

31 Oct

Lateral High Jumps – 3 x 20
Single Leg Box Jumps – 2 x 8
Seated Jumps – 3 x 8

4 Nov

Vert Test – 15 jumps, best of ??

This was a car crash. The last two weeks I started at 68cm (I blu tack a target on the rim at the right height) and worked up, this time I thought I’d “open” at 70cm. Never touched it. I don’t know what happened between now and last week but I was just aimlessly flapping and not getting good height at all. I finished early because if I struggled so much at 70cm it was very unlikely I was going to beat 74cm.

A little depressing to end on a low, I’m happier with my decision to not go on with phase 9 and to instead focus on technique.

My Achilles troubled me a few months ago and I never gave it an extended period to heal so I’ll probably take 4-6 weeks with no plyometrics and then start from scratch. I had success with Phases 1-4 so there’s no reason I can’t repeat those and modify where I want.

[Fraser Young]

MAINTENANCE / TAPER

Since I’m stopping VCE after 8 of 12 phases it’s not fair to immediately test my vert and consider that to be what the program delivered. I know the CNS takes longer than muscles to fully recover so I scheduled some shorter maintenance sessions (adapted from Vert Shock) which I will do for 2-3 weeks, testing my vert once a week.

15 Oct

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
180 Squat Jumps – 3 x 10
Lunge Jumps – 3 x 12

I forgot how great it feels to do tuck jumps, the reactive ball of the foot contact must surely translate well to jumping.

17 Oct

Lateral High Jumps – 3 x 20
Single Leg Box Jumps – 2 x 8
Seated Jumps – 3 x 8

I took depth jumps out of this because those are very demanding on the CNS and the goal is to give mine a break.

18 Oct

Uphill Sprints – 4 x 20m
Uphill broad jumps – 15,15,12

I had to do these on a side road and needed to bail from the final set as a car was coming. I’m rarely that out of breath following VCE but 15 broad jumps do it for me.

19 Oct

Foam roll, 11 stretches
A1 Deadbug Rocker – 3 x 8
A2 Mini Band Ankle Turn – 3 x 25
Toe Raises – 3 x 8 x 3 secs
SL ball of foot turn – 3 x 6

I was picking a selection from the Phase 1 core/mobility day.

20 Oct

Vert Test – 25 jumps, best of 73cm/28.75″

Beyond the warm up I stuck with a LR plant as that gets me the most height. I got quite high walking into a 2 step approach and only slightly better from a full approach. I uploaded everything to YouTube so people could give me feedback ahead of next Tuesday, the video is below. I felt good but not amazing so I’m still hopefully that with another week of rest I can get higher (PB is 74cm).

[Fraser Young]

WEEK 53-54

6 Oct

Arnold Press – 3 x 12 x 6kg
Weighted Pull ups – 5 x 20kg, 5,4 x 15kg
Pike Push up (feet elevated) – 4 x 8
Handstand practice – 3 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 3 x 7

The reverse table top is to balance out the shoulders from handstand practice but I feel like a single set will suffice.

10 Oct

L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
Advanced Tuck Planche – 6 x 6 secs

Did abs this morning in another routine so skipped any here.

13 Oct

Arnold Press – 3 x 12 x 6.5kg
Weighted Pull ups – 6,6,4 x 15kg
Pike Push up (feet elevated) – 3 x 8
Handstand practice – 3 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 3 x 8

Better balance today. I was doing flutter kicks off the wall and held one for a decent time.

17 Oct

Pseudo Waistline Holds – 5 x 5 secs
Planche Lean – 26cm, 6 x 6 secs
Raised L-Sit – 15,14,12 secs

Here’s the handstand practice

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Oct 13, 2020 at 3:00am PDT

[Fraser Young]

WEEK 51-52

25 Sept

Arnold Press – 2 x 10 x 6kg
Weighted Pull ups – 2 x 6 x 10kg
Pike Push up (feet elevated) – 3 x 6
A1 Handstand practice – 15,18,16 secs
A2 Reverse Table Top – 3 x 20 secs
Dragon Flag Lowers – 4,3,3

This will be the weights based session I do between the more technical days. I like the Arnold Press for deltoids, weighted pull ups are recommended a lot, and I’m coming back to learning to handstand. The dragon flag ab exercise was a miss and I’ll change that.

28 Sept

L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
Advanced Tuck Planche – 5 x 6 secs

Another discovery was an optimal set & rep scheme for isometrics based on your maximum hold. I’ll be following that instead of constantly going to failure like I used to.

1 Oct

Arnold Press – 3 x 12 x 6kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 10,9,8,7
A1 Handstand practice – 3 x 30 secs
A2 Reverse Table Top – 3 x 30 secs
Hanging Toes to Bar – 4 x 6

The first session was only a few sets to avoid a lot of doms, this time I upped the volume.

4 Oct

Pseudo Waistline Holds – 5 x 5 secs
Planche Lean – 26cm, 6 x 6 secs
Raised L-Sit – 20,10,10,10 secs

Here are the planche leans, I can shift the wooden structure for more/less of a lean in cm.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Oct 5, 2020 at 8:21am PDT

[Author]

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