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WEEK 27
I’m coming back to Tuck Planche as I really want to nail it for 20 seconds then get into advanced tuck.
8 Apr
Tuck Planche – 15, 10 secs
PPPu – 8,8,6
Bent Arm Tuck Planche – 11 secsI did a short session on the living room floor and having had time away from tucks I started off with a personal best of 15 seconds (previous was 13 secs on 22 Jan). I’m confident I have the exercises to improve and I’ll implement them in twice weekly training and work my way to 20 seconds.
12 Apr
Tuck Planche – 10,9,10,5,5 secs
Raised Planche Lean – 20, 16 secsI was surprised at how weak I felt when doing these and that it was a real struggle to get to 10 seconds compared to a few days earlier. Typing it up now I realised that I did circuit training with a lot of push ups and some planche lean a few days ago and that must have knackered me. I will look to train either Wed/Sat or Wed/Sun and stick to the 4-5 exercises I feel are most beneficial. I have renewed my patience but I’m expecting to hit 20 seconds by my first session of May.
PHASE 3
WEEK 9
2-3 Apr
Deload. I had an epsom salts bath, did additional mobility and one light cardio session.
5 Apr
3 Jump Variations – 3 sets each
Jump Practice – 10 mins
RLESS Variation – 3 setsGood session, nice to be back. I managed a 67cm/26.4″ vert from a 2 step approach during the warm up, then didn’t better that the whole session. Technique is still hit and miss, I feel like I could hit one jump perfectly and get another 1.5 inches.
6 Apr
Core/balance/feet supersets
7 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 setsGreat workout, the lateral exercises took a bit of getting used to, I had to refer back to the video a few times between sets to be sure I’m doing the right thing. I don’t play basketball but this will have great carryover to rugby once I start that up again.
Here’s the 293cm from a 2 step, only 11.8cm/4.6″ from the rim.
WEEK 23-26
10 Mar
Tuck to Press Handstand Practice – 10
Headstand to Handstand Press – 5
Hollow Body – 3 x 30 secs13-22 Mar
I had a fever, trouble breathing, then whole body aches and finally an upset stomach. I didn’t do any calisthenics in that time.
26 Mar
Bent Arm Tuck Planche – 20,14 secs
Tuck Planche – 8,5 secs
Pseudo Planche Push ups – 6,6
L-Sit High Feet – 18,15 secs2 Apr
Tuck to Press Handstand Practice – 9
Handstand Press – 6
Pseudo Planche Pushup – 8,9,6
L-Sit High Feet – 2 x 15 secsI’m comfortable in a bent/straight arm tuck but beyond that it’s new territory. I probably need to work on my handstand balance so that when I do extend into the position I can hold it.
WEEK 22
3 Mar
Tuck to Press Handstand Practice – 10
Headstand to Handstand Press – 4
Wall Handstand Flutter – 15, 20, 5 secs
Hollow Body Holds – 30,35,30 secs8 Mar
Handstand Pushups – 2,3,3,2
Bent Arm Tuck Planche – 20, 15 secs
Hollow Body Hold – 3 x 30 secsWEEK 8
26 Mar
Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 210kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL
Unilateral Osc Squat – 12.5kg DB’s
SL Calf superset27 Mar
9 stretches
4 supersets (core, balance, feet)29 Mar
6 x ~60 yard sprints (9.9, 9.08, 8.38, 8.44, 8.33, 8.43)
Broad Jump, Power Skips, Jump Practice
Split Stance Squat, 3 setsWet ground so the sprints were a little slower, felt sluggish on the courts as this is my 4th week of heavy training.
30 Mar
9 stretches
4 supersets (core, balance, feet)31 Mar
Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 SL Max ISO Hold 135kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 3 sets
Unilateral Osc Squat – 15kg DB’s
SL Calf supersetGreat final session but the fatigue is obvious in my legs so it’ll be nice to have a break.
Here’s the slope I’ve been sprinting on.
