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WEEK 33
21 May
PPPu – 8,8,6,6,4
Raised L-sit – 14,15,11 secs @ 60cm object24 May
Advanced Tuck w Toes – 12 secs
Planche Lean Touch – 23cm, 4 x 25cm, 0 x 26cm
A1 Sphinx Push ups – 30,13,10
A2 TRX Tucks – 10,10,10The lean touch is a new exercise, it’s a planche lean but I made a wooden frame that my shoulders can touch and measure the distance from the frame to a chalk line I don’t let my hands go beyond. The idea is that this is what I want to increase if I am to do a full planche, and I feel like my shoulder strength is the limiting factor.
Here’s a video of it in practice:
ADDUCTOR REHAB
Injured on 25 May ~3pm
It’s probably a strong Grade 1 and my best estimate is 2-3 weeks.
26 May
Foam Roll healthy leg
28 May
Tried the VCE Foam Roll & Dynamic WU, some discomfort during the foam rolling, A-Skips were fine but I was unable to do jumping jacks at all.
29 May
Epsom Salt Bath – 25 mins (hot!!)
30 May
Foam Roll & Dynamic WU – very minor discomfort during the foam roll of adductors, also able to do jumping jacks with no pain.
Walk 400m
Jog 1 mile @ 15:30 pace
Walk 400mI wanted to log the walk because it’s not a guarantee that I can do things like that. I walked to a nearby park and did a very tentative jog at near enough walking pace, having to stop every minute or so to shake my leg out. I could tell if I increased speed even slightly the injury was troubling me. I was in lycra shorts but the thigh wasn’t strapped in any way.
31 May
Running warm up
Walk 400m
Jog 2 miles @ 10:30, 9:45 pace
Walk 400mStatic Stretching
This isn’t that much faster than yesterday, the main difference was not stopping at all. I did notice my leg warmed up after 3/4 mile and I picked up the pace, it’s still very much a plod than a full run so I’m not getting ahead of myself. I had stopped static stretching because it was listed as optional and he said it isn’t that important, but I feel better including it again.
WEEK 16
20 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 72.5kg21 May
Core/balance/feet supersets
23 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 Technique – 15 minsI changed the last exercise, choosing instead to go back to Phase 1 and do some jump mechanics before trying a few 2 step and full approaches. This was much better and I was rediscovering the technique that made me feel so springy. Still no PB unfortunately.
24 May
Core/balance/feet supersets
25 May
Foam Roll & Dynamic WU
Agility drill – 4 sets
Bounding – 1.5 sets (adductor injury)I am gutted. I had already planned a week of rest because I could tell my body is tired and needs a break. I tried to get a little extra distance off my right foot in the bounds and I had a sharp pain in my upper thigh. I immediately walked home and iced it, then took an ice bath, now it’s compressed and elevated while I plan my rehab. By the descriptions it unfortunately looks like a grade 2, which could mean 8 weeks out. The most frustrating part about that is I would need to start from an earlier phase rather than picking up where I left off.
Here are some hurdle jumps from earlier in the week.
WEEK 15
13 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 70kg14 May
Core/balance/feet supersets
16 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 minsI didn’t even take my ladder to the court because I feel so far from a PB. I had one or two jumps that looked decent but I also had some that looked worse than week 0. It’s an interesting choice to program the practice jumps after all the other exercises, the step up in particular really taxes my legs.
17 May
Core/balance/feet supersets
18 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 72.5kgI used a metronome for RDL and did 3010 tempo which helped get my rhythm. This was a good session, I’m quite run down and have been making the extra effort to eat right but today was borderline fresh.
Next week will be the end of phase 4! I’ve still enjoyed the exercises but it’s been a bit demoralising being so far from setting a PB and that’s meant shifting focus to completing each session to the best of my ability and recovering well between sessions too.
Here are the hurdle jumps from today
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 secsI’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 secsI 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.