Fraser Young

[Fraser Young]

WEEK 32

14 May

Tuck to Adv Planche – 5,3,6,4,5,5 secs
Raised Planche Lean – 10,7,10 secs
Tucked L-Sit – 30,30,30,22 secs

I’ve chosen five workouts to cycle through because I find I’m only deciding what to do in the session while warming up and I’d like more structure.

17 May

Bent Arm Tuck Planche – 20,20,17,16,16 secs
Hollow Body Hold – 30,30,30,25 secs

I missed an opportunity to drop my legs slightly while doing the bent arm tuck. These are still tough for me despite being close to doing 5 x 20 secs.

[Fraser Young]

WEEK 14

6 May

Foam Roll & Dynamic WU
Lateral Band Exercise – 3 sets
SL Jump – 3 sets
Bounding Series – 2 sets
Hurdle Jumps – 6 sets
Weighted Pistol Variation – 3 sets
RDL – 3 x 6 x 70kg

First time doing this session and I really liked it.

7 May

Core/balance/feet supersets

9 May

Foam Roll & Dynamic WU
1st Step Exercise – 3 sets
Weighted DB Skip – 3 sets
Hurdle Jumps – 4 sets
Step Up Variation – 3 sets
Jump Practice – 10 mins

10 May

Core/balance/feet supersets

11 May

Foam Roll & Dynamic WU
Agility drill – 4 sets
Bounding – 2 sets
Hurdle Jumps – 4 sets
Weighted Pistol Variation – 3 sets
RDL – 3 x 6 x 72.5kg

My back was troubling me the day before this and it was made worse by trying to be too explosive coming up from RDL, so it was fast on the way up but not max intent.

The week as a whole was tougher on my body than I expected. It’s the “Spring” phase so I thought it would feel like a 4 week taper where I would go through each session feeling light on my feet and more explosive. I’m quite achey day to day which could be down to the hard surface I jump on because it’s joints more than muscles. I’m stepping up my rehab and taking cold showers a few hours after the hard sessions.

Here’s the “hurdle” jumps from 6th May, I have to use a cone because I don’t have real hurdles.

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A post shared by 9to5 Strength (@9to5strength) on May 6, 2020 at 2:19am PDT

[Fraser Young]

WEEK 31

6 May

PPPu – 5,6,5,6
Raised L-Sit – 20,20,15 secs

10 May

Tuck Planche – 16,18,11 secs
Dying Roach – 4 x 50 secs
Hollow Body Hold – 3 x 30 secs

Not a lot of volume this week but a lot of intensity. I am also increasing the amount of core work I do, which I also hope to move up in intensity. I don’t feel like balance is a problem so my goals are either to get a stronger lean or to work my core.

[Fraser Young]

WEEK 29

23 Apr

Tuck Planche with Single Knee Drop – 4,3,3,4,3,5,5,6,6,6,6 secs
Tucked L-Sit – 30,30 secs
Raised L-Sit – 20,16 secs

Rather than drop both legs to get into an advanced tuck, I chose to let one leg drop on its own. The tutorial I watched stressed how much the abs are involved here so I plan to increase the volume I do.

26 Apr

Tuck Planche with Single Knee Drop – 5,4,6,7,5,5 secs
Raised Planche Lean – 10,12,12,12 secs
Hollow Body Hold – 3 x 30 secs

WEEK 30

29 Apr

Raised Planche Lean – 12,10,10 secs
Tuck Planche to Advanced – 5,6,5,5 secs
A1 Tuck Planche – 9,11,12 secs
A2 ISO Chair Pose – 20,20,20 secs
Dying Roach – 3 x 50 secs

A small breakthrough in technique, instead of initiating the transition to advanced tuck with my legs, I started by leaning further with my arms and used my leg position to counterbalance. I wanted to keep practising regular tuck planche because the longer I can hold, the stronger the base I have in which to try shifting to advanced.

3 May

Tuck Planche with Single Knee Drop – 5,6,6,5,6 secs
Tuck Planche – 13,12,15 secs
Dying Roach – 3 x 50 secs

I’m feeling the consistency as my positions are more stable. I struggle a bit with my breathing because I exhale and then only manage to inhale in short bursts. Pleased to do a 15 second hold, I’m expecting to build quite quickly from here (1-2 seconds/week).

[Fraser Young]

PHASE 4

WEEK 13

29 Apr – 1 May

Deload days, I had an epsom salt bath and did an extra mobility routine. I’m rehabbing my ankle so there was no light cardio, though I could have done some rowing if I really wanted to.

2 May

Foam Roll & Dynamic WU
1st Step Exercise – 3 sets
Weighted DB Skip – 3 sets
Hurdle Jumps – 4 sets
Step Up Variation – 3 sets
Jump Practice – 10 mins

I was hesitant about this session because the moves looked like they required a lot of coordination but I found them manageable and enjoyable.

3 May

Core/balance/feet supersets
Additional ankle exercise – 2 sets

There’s less emphasis on the foot and ankles now so I’m adding in my own exercises. This is something he suggests you do later in the program as he gives you the freedom to choose what you want rather than programming everything you do.

4 May

Foam Roll & Dynamic WU
Agility drill – 4 sets
Bounding – 2 sets
Hurdle Jumps – 4 sets
Weighted Pistol Variation – 3 sets
RDL – 6 x 60kg, 2 x 6 x 70kg

Another enjoyable session, bounding is very high impact and my technique needs some work. I was impressed with my change of direction in the agility drill, it’s very clear I’ve improved and it’s a shame I didn’t do some sort of test in week 0 to show how much better I am now.

Here’s the RDL, I appreciate how much you can improve without weights but I still love lifting and was pleased to see this feature

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A post shared by 9to5 Strength (@9to5strength) on May 4, 2020 at 5:16am PDT

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