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WEEK 12
23 Apr
OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 sets24 Apr
Core/balance/feet supersets
26 Apr
3 Jump Variations – 3 sets each
Jump Practice – 10 mins
RLESS Variation – 3 setsI did one max effort during warm up and noticed I had really good air time, which made me immediately optimistic about the jump practice. I tried a 2 step approach and broke my PB by 1cm, then the very next jump from a longer approach added another 2cm, taking me to a 73cm PB. A few jumps later I touched my marker at 74cm, which is where my PB now stands. That’s just over 29″ and means I’ve added 6cm/2.3″ to my PB on this program and improved by 9cm/3.5″ since week 0.
I thought I could trouble 30″ after my deload, so to do this a week early while still in hard training is encouraging. I did feel superb so I won’t be disheartened if I don’t jump higher next week.
27 Apr
Core/balance/feet supersets
28 Apr
OH Squat – 2 sets
Lateral Exercises – 2 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 setsTerrible weather, wet surface meant my lateral exercises had to be heavily modified and were less effective. My jumps in the superset had to go from a longer approach to just a 2 step, but I still feel like I had a good session.
Here’s my 73cm PB. I didn’t celebrate because of the PB, it was about what it meant for the next 5 weeks knowing that I still had clear areas to improve.
WEEK 11
16 Apr
OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 sets17 Apr
Core/balance/feet supersets
19 Apr
3 Jump Variations – 3 sets each
Jump Practice – 15 mins
RLESS Variation – 3 setsI felt quite flat in this session but was still getting close to my PB. I trained before 11am and I think I’m most powerful early afternoon, but also there’s a touch of fatigue coming through from the weekly training load. I’m less optimistic about jumping well next Sunday but also more confident that after a deload I’ll be adding at least an inch to my PB.
20 Apr
Core/balance/feet supersets
21 Apr
OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 setsIn my Squat/Jump superset I’ve now set up a hoop in my garden and I was a few inches down on the 21st compared to the 16th. My legs are starting to feel a little heavy again and these are also earlier in the day so I’m not concerned.
Here’s a jump from the 16th, I edited it to show how high I jump relative to myself. This wasn’t my best of the day and the hoop is around 298cm (touching it would mean a 72cm vert).
WEEK 28
16 Apr
Tuck Planche – 5,5,10,11,12,13,14,13 secs (83 total)
Focus on pushing the ground away.
19 Apr
Planche Lean – 20 secs (warm up)
Bent Arm Tuck Planche – 16,18,15,18,12 secs
PPPu – 3,4,6
L-Sit (raised feet) – 17,17,15 secsThe pseudo push ups were with the biggest lean I could handle, trying to keep the forearm angle as I descend. I didn’t want to get caught up doing the regular tucks as I’d be trying to set a PB and neglect the bigger picture. Will try advanced tuck from next week as I feel ready.
WEEK 10
9 Apr
OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 sets10 Apr
Core/balance/feet supersets
12 Apr
3 Jump Variations – 3 sets each
Jump Practice – 10 mins
RLESS Variation – 3 sets13 Apr
Core/balance/feet supersets
14 Apr
OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 setsSuperb week of training, loving this so much. I hit a 2cm personal best on the Sunday session and feel like I’m getting slightly more explosive each week rather than more run down. Here’s my new best vert, 70cm / 27.5″
20 Mar
TEST DAY
Pull ups – 0 reps
Hardly a surprise, she managed a very slight bend in the arms but was still nowhere near achieving her first pull up. I was impressed at how much her active hand improved and that she was able to start doing negative reps, her grip strength on the 18th for her right hand was up at 38.5kg so she’s certainly stronger, just not there yet.
