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WEEK 18
15 Jun
Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill
16 Jun
A1 Resistance Band Lateral – 3 sets
A2 Lateral Step w Jump – 3 sets
B1 Res. Band Block Step – 3 sets
B2 Bound to Jump – 3 sets
C1 Hex Hang Pull – 4 sets
C2 Pogo Jumps – 4 sets
Split Stance 1/4 Squat – 4 sets
D1 Rhythm Squats – 3 sets
D2 Banded Pull Through – 3 sets
Sub Max Jumping – 2:15, 2:30, 2:3017 Jun
Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill
18 Jun
2x Resistance Band Drills – 2 sets
Cone Drill – 3 sets
Hurdle Jumps – 3 sets
A1 SL DB Jump – 4 sets
A2 SL takeoff – 4 sets
B1 SLRDL variation – 4 sets
B2 SL Broad Jump to SL Vert – 4 sets (2.6m, 70cm)
Weighted Reverse Plank – 3 sets
Sub Max Jumping – 3 x 90 secsMy Achilles was troubling me so I did the minimum on sub max jumping. I started measuring my SL takeoff and I managed 58cm and 60cm, which is a PB simply because I’ve never measured it before. I have since watched the jump tutorial and I can certainly clean my technique up and get another few inches.
19 Jun
Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill
Rowing – 3km in 2:16/500m paceI’ve rushed into high volume work and my Achilles is tender, so instead of running I dusted off my erg and did some low impact rowing.
21 Jun
A1 Resistance Band Lateral – 3 sets
A2 Lateral Step w Jump – 3 sets
B1 Res. Band Block Step – 3 sets
B2 Bound to Jump – 3 sets
C1 Hex Hang Pull – 4 sets
C2 Pogo Jumps – 4 sets
Split Stance 1/4 Squat – 2 sets*
D1 Rhythm Squats – 3 sets
D2 Banded Pull Through – 3 sets
Sub Max Jumping (in shoes) – 1:30, 2:00, 2:15*I misread this exercise and I’d been doing 4 sets instead of 3, so I balanced it out with 2 sets today.
My Achilles was fine, I can feel it but it didn’t get any worse and it’s only really the pogo jumps where I could tell it was being worked. It just dawned on me that the first two supersets are dedicated to improving my block step so I was paying extra attention to shin angle etc. I had been doing the sub max jumps in socks but I kept my trainers on to lessen the impact on my Achilles. I have tightness in the very upper, upper part of my adductor which I can feel when I try a really aggressive long penultimate, so I held back a little in this. It’s not about doing the splits in mid air anyway, you can get just as much force by jumping into it.
Here’s the split stance squats I’d been overdoing in the first session.
PHASE 5
WEEK 17
9 Jun
A1 Resistance Band Lateral – 3 sets
A2 Lateral Step w Jump – 3 sets
B1 Res. Band Block Step – 3 sets
B2 Bound to Jump – 3 sets
C1 Hex Hang Pull – 3 sets 60kg, 1 set 70kg
C2 Pogo Jumps – 4 sets
Split Stance 1/4 Squat – 2 sets 100kg, 2 sets 110kg
D1 Rhythm Squats – 3 sets
D2 Banded Pull Through – 3 sets
Sub Max Jumping – 1:45, 2:00, 2:15Well, that was a lot. My adductor was 90+% but I held back slightly, I really like the block step exercise because I can see so much room for improvement in the technique he recommends compared to what I do currently. I like the hang pull too, I didn’t bother with a high pull because I’ve never done them before whereas I’ve done years of hang power cleans so a hang pull is comfortable. I did feel a twinge on the back of my knee doing the sets of several minutes jumping at the end.
10 Jun
Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill
I’ve revisited earlier phases to stay on top of my stretching, I also intend to do the optional third session a week of this.
11 Jun
2x Resistance Band Drills – 3 sets
Cone Drill – 3 sets
Hurdle Jumps – 3 sets
A1 SL DB Jump – 4 sets
A2 SL takeoff – 4 sets
B1 SLRDL variation – 4 sets
B2 SL Broad Jump to SL Vert – 4 sets (2.5m, 60cm)
Weighted Reverse Plank – 3 sets
Sub Max Jumping – 3 x 120 secsLong jumping was much better this time. A few drills could have done with a hurdle so I’ve made one and will be using it next week.
12 Jun
Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill
Running – 1.25 miles in 8:30/mi paceI really neglect my cardio so I put in a token 10-12 minute run this week and I want to keep doing it.
14 Jun
A1 Resistance Band Lateral – 3 sets
A2 Lateral Step w Jump – 3 sets
B1 Res. Band Block Step – 3 sets
B2 Bound to Jump – 3 sets
C1 Hex Hang Pull – 1 set 70kg, 3 sets 72.5kg
C2 Pogo Jumps – 4 sets
Split Stance 1/4 Squat – 4 sets 120kg
D1 Rhythm Squats – 3 sets
D2 Banded Pull Through – 3 sets
Sub Max Jumping – 3 x 2:15Great session, I feel 100% and I smashed through it. Hang pulls are a touch light so I added another 2.5kg, maybe 75kg is still better. The same with the split stance squat, I had a few reps where I left the ground and that doesn’t help my knees when I land again. I bloody love this workout, I’d do that year round if I could.
Here is SL Bound to SL Vert, I put a piece of table to jump over. I measured the distance from the cone to the base and then I measured the height of it, which is the two numbers in brackets (2.5m, 60cm). I will look to push myself and extend those numbers across the coming weeks.
WEEK 35
3 Jun
Planche Lean Touch – 25cm, 2 x 26cm, 2 x 27cm
Inverted Rows – 15,11,10
Hanging Toes to Bar – 4 x 86 Jun
PPPu – 5,7,5,6,5
Raised L-Sit 60cm – 14,12,9 secsWEEK 36
8 Jun
Bring Sally Up – 60 secs
Advanced Tuck Planche – 3,4,6,7,6,3 secs (29 total)
Bring Sally Up – 90 secs10 Jun
Planche Lean Touch – 25cm, 2 x 27cm, 2 x 28cm
A1 Inverted Rows – 17,11,9
A2 Hanging Toes to Bar – 8,7,613 Jun
Bring Sally Up – 70 secs
PPPu – 8,6,7,5,6
TRX Tucks – 4 x 15I had a bit of a breakthrough with advanced tuck, rather than try to lower it I just started from the position and raised off the floor. I now plan to get more of a lean going and slowly work my legs back into a straddle. I’ve also shifted from having my index finger straight ahead to my thumb, so more external rotation of the arms. The planche lean touch is really benefiting me and I have confidence in being able to get close to straddle planche in the next 8 weeks.
ADDUCTOR REHAB WEEK 2
1 Jun
Foam Roll & 11 Stretches
Phase 5 Core workout
Banded Foot Conditioning DrillI took the stretches from earlier phases and put them back on core days, also choosing a foot conditioning drill to do too. This all went fine and my leg didn’t bother me.
2 Jun
Banded Lateral – 3 sets
Pogo Jumps – 4 sets
Banded HS/Glute Move – 3 sets
Long Duration Jumps – 2 sets
Jog 1.5 miles @ 8:30/mi paceI picked some of the phase 5 moves that don’t involve explosive lateral movement and again I got through it unscathed. I finished with some jogging and was pleased enough with my pace that I stopped early.
3 Jun
Foam Roll & 11 Stretches
Phase 5 Core workout
Banded Foot Conditioning DrillI did the same again just to keep in some sort of shape.
4 Jun
Foam Roll & Dynamic WU
2 step and full approach jumps ~12I went to the court to see what shape I was in. I managed to hit my marker at 65cm, 66cm, 68cm and 70cm then called it quits. When I got back I felt like I’d made my injury a little bit worse, so I had another epsom salt bath and planned to jump again ~48 hours before starting phase 5 so I don’t go into it with a weakened leg.
7 Jun
Foam Roll & Dynamic WU
2 step and full approach jumps ~12I set it at 65cm (height jumped in week 0) which I managed from a lazy two step approach, then 68cm (previous PB going into Vert Code Elite) again with a strong contact. After flapping about at 72cm I put it to 70.5cm which I got from a 2 step. I realised my full approach is weak because I’m not accelerating into it, so I started taking more composed steps and then attacking the penultimate. I touched my marker at 72cm then with the final jump of the session I got 73cm (28.75″) which is 1cm off my PB.
I was checking the video every few attempts and it was obvious I was not extending properly into the penultimate, but as this would mean extending my injured leg I didn’t want to risk anything so I let myself do the more reserved technique. I feel a bit tender now and will probably hold at 90% effort for the first few sessions back before really committing, but I decided beforehand I’d only feel up for Phase 5 if I could get 72cm and I went a little better so I’m confident about going on.
Here’s me touching the marker at 73cm, which is 4cm from the rim and 1cm off my all time PB which was set in week 12 (end of phase 3)
WEEK 34
28 May
Tuck Planche – 7,12,10,7,3 secs (39 total)
Dying Roach – 3 x 50 secs
Hollow Body Hold – 2 x 30 secsThe following day I had a sore back and that’s the second time, so I’m not doing this combination of ab exercises again.
31 May
Warm up: Bring Sally Up Push Up Challenge (80 secs)
Bent Arm Tuck Planche – 18,17,14,14,13 secs
TRX Tucks – 15,15,12
Bring Sally Up Push Up Challenge (90 secs)I wanted to increase shoulder strength so I did a push up hold challenge until I was feeling tired. That’s likely why I didn’t hit 20 secs in my bent arm tucks, I also did the TRX tucks which I want to incorporate more often as I can sense the carryover to both tuck to handstand and the full planche.
Here are some TRX Tucks:
