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WEEK 19
23 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 – SKIPPEDMy Achilles continues to be a minor problem so I thought I could skip the sub max jumps and allow it a bit of time to rest.
24 Jun
Foam Roll, 4 Core Exercises, 1 Foot Conditioning Drill
I took the stretches out because I’ve possibly been dealing with minor strains in my adductors and hip flexors and I don’t want to make them worse.
25 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
Weighted Reverse Plank – 3 sets
Sub Max Jumping – 3 x 90 secsThere was no benefit to trying to max out my SL broad jump so I stopped measuring it.
26 Jun
Foam Roll, 4 Core Exercises
28 Jun
Running Vert – ~70cm
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 – 3 sets
D1 Rhythm Squats – 3 sets
D2 Banded Pull Through – 3 sets
Sub Max Jumping (in shoes) – 2:00, 2:00I have been carrying small injuries through the last week and I know how important it is to give near 100% in the exercises so I wanted to make sure I wasn’t subconsciously holding back. I did 3-4 jumps after my warm up and managed to get within about 4cm of my PB without really committing to the jump, so I was very pleased. I’ll continue to put the work in and test my vert properly after the deload on 9th July.
WEEK 37
15 Jun
Bring Sally Up – 80 secs
Advanced Tuck Planche – 4,7,8,6,4,5,5 secs (39 total)
Bring Sally Up – 90 secsOnly 1 second longer in my best effort but overall I managed more volume.
17 Jun
Planche Lean Touch – 27cm, 2 x 28cm, 1 x 29cm, 1 x 30cm
A1 Inverted Rows – 20,15,11
A2 Hanging Toes to Bar – 8,8,8I strained the inside of my left elbow/bicep getting that 30cm lean, need to calm down. I was in a bit of a hurry to improve now that I feel like I’m on track, and as a precaution I’ve skipped the PPPu I would have done on the 20th. It’s a very minor injury but knowing how much pressure builds up doing PPPu I’m happy to give my body a little rest from this 3x/week program.
I plan to try a straddle planche because I don’t think I’m a million miles away from it, for now here’s my slightly longer advanced tuck planche. I look to hold so my knees are in line with hands, because that feels the most natural.
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.
