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WEEK 4
27 Feb
Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 55kg
RLESS ISO w 50kg
Lower Back Exercise
Calf ExerciseAnkle drills in socks again, with my body leaning a little further forward and focus on dorsiflexion, no problems. I bumped the squats by 5kg and RLESS too, tough!
28 Feb
10 stretches
4 supersets (core, balance, feet)29 Feb
Jump Session
This was when the UK was hit with Storm Jorge, so it was miserable conditions. The court had puddles so I couldn’t jump at the rim, instead I had to find a suitable patch in the middle of the court. My coordination was still there but it was tough doing all the reps as my legs are picking up fatigue.
1 Mar
10 stretches
4 supersets (core, balance, feet)2 Mar
Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 55kg
RLESS ISO w 50kg
Lower Back Exercise
Calf ExerciseI usually wait until the Tuesday but I wanted to get this out the way and bring on the recovery. He says to go as heavy as possible with good form in the RLESS and I really pushed it with 25kg per hand this week. My appetite has exploded but I want to eat well over the next few days and set myself up well for phase 2.
Here are my CMJ when the weather was nicer. I bought this gym tile because landing on my patio was too hard, and the grass was too soft, but this is juuuust right.
WEEK 3
20 Feb
Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 50kg
RLESS ISO w 45kg
Lower Back Exercise
Calf ExerciseI did the ankle drills in shoes and this was fine.
21 Feb
10 stretches
4 supersets (core, balance, feet)22 Feb
Jump Session
Best session so far I think, I felt fitter doing the drills although the finished product of my running jump still leaves a lot to be desired. I equalled my PB off my less natural side, which is Left-Right takeoff, but I’m not that surprised because while it feels alien to me I can tell I’m getting height. I will take a ladder, plastic ruler and blu-tack every week because being able to reach for a target is so helpful.
23 Feb
10 stretches
4 supersets (core, balance, feet)This is all very standard, an extra rep here or there.
25 Feb
Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 50kg
RLESS ISO w 45kg
Lower Back Exercise
Calf ExercisePossibly a little bit tedious now having done it a 6th time, there isn’t that much room for progression so the focus is on quality reps.
Here is what still might be considered an unrefined takeoff but it did the job in equalling my PB. Note that brushing the bottom of the ruler would be a PB so I probably surpassed it
WEEK 20
Reading up was a great use of my time and I found several new ab exercises and also decided that a handstand is worth learning. A lot of people use a handstand as a starting position before descending into a straddle planche and there’s also a seated tuck into handstand transition that looks like it will build the right strength for planche.
To give my body a break from planche training I will switch to handstand training for a few weeks. The format will be the same as learning frog stand, which is 5 x 20 secs of a strength move followed by balancing practice.
20 Feb
Bent Arm Tuck Planche – 9,14,15,10,8 secs
Handstand To Wall – 17,19,23,20 secs
L-Sit with High Feet (end on foam roller) – 7,8 secsTo get the tuck handstand press it’s recommended to do a bent arm tuck planche for a stable base to push off. These were tough but taught me that my core is not the limiting factor in my tuck planche because I could hold my legs there easily. A regular L-Sit isn’t a problem so with straight legs I’m looking to hold them up over an object, in this case a ~50cm foam roller. Handstands were against the wall with the intention of pushing my feet off to balance for 2-3 secs, which didn’t really work.
23 Feb
Bent Arm Tuck Planche – 20,12,15,12,14 secs
Handstand (aided) – 30,35,13,15 secs
Free Handstand Practice – 3 minsGlad to see the strength from bent arm tucks come through and I hit my first 20 second hold. My wife caught my legs for the handstand but that felt more awkward than using the wall. I tried the standard ‘kick the legs up’ into a handstand hold and while it didn’t last more than 1-2 seconds I feel like that’s the best way to improve. I laid out cushions to soften my fall but the main problem was fatigue from the aided handstands, so next time I’ll jump straight into free handstands.
Here’s a few sets from the 20th
WEEK 2
13 Feb
Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 50kg
RLESS ISO w 40kg
Lower Back Exercise
Calf ExerciseMy right ankle seemed to flare up during the Ankle drills.
14 Feb
10 stretches
4 supersets (core, balance, feet)15 Feb
Jump Session
I started strongly, almost touching the backboard with a 2 foot approach, but last week I misunderstood the sets and reps and didn’t realise it was per leg, so some exercises I did double the volume. This meant by the time it came to longer approach I wasn’t explosive enough to touch the backboard again.
16 Feb
10 stretches
4 supersets (core, balance, feet)18 Feb
Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 50kg
RLESS ISO w 40kg
Lower Back Exercise
Calf ExerciseAnkle flared up AGAIN on the Ankle drill, the first time I thought it was coincidence but now it’s almost certainly being aggravated, so I’ll skip it next time. In general there’s so much more focus on foot strength and conditioning than any other program so my feet and ankles aren’t used to such a training load.
Here are my RLESS ISO’s, if you find my “Get Vertical” training log it has the same sets, reps and hold time in that program, so I’ve been here before https://9to5strength.com/forums/topic/get-vertical-program-by-christian-thibs/
END OF WEEK 1
11 Feb
Daily Stretches
12 Feb
Daily Stretches
Bent Knee Seated Pull ups – 4 x 4
Forearm Cool Down13 Feb
Daily Stretches
WEEK 2
14 Feb
Daily Stretches
Active Hang – 18,13,13 secs
Forearm Cool DownA little miscommunication on the first set, I explained that it should be around 60% effort. These were spaced across the day with a maximum of 2 sets in one visit, spaced 5 mins apart. That’s going to be the same for all of weeks 2 and 3. We have a bar in the garage so she pops in as she’s leaving the house for work and does 1-2 sets each morning.
15 Feb
Daily Stretches
Active Hang – 15,14,15,18 secs
Forearm Cool DownThe idea is to increase the number of sets each day and for simplicity I suggested adding one set each time. It’s a concept known as “Greasing the Groove” where you complete time under tension but space it across the day so your body isn’t fatigued. It’s commonly done with push ups and pull ups.
16 Feb
Daily Stretches
Active Hang – 12,15,14,10,10 secs
Forearm Cool Down18 Feb
Daily Stretches
Active Hang – 10,8,12,12,12,14 secs
Forearm Cool Down19 Feb
Daily Stretches
Active Hang – 11,12,12,10,11,11,10 secs
Forearm Cool DownThis is the end of week 2, doing 5 days of active hang. This was because she can’t hold for 30 seconds, and if she could the next progression would be hanging in the top position for up to 30 seconds. In week 3 it will be six days a week of the same thing, but 80% intensity instead of 60%, meaning this week was more like a primer for the volume to come. I’ll test her grip strength tomorrow.
