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WEEK 14
6 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 70kgFirst time doing this session and I really liked it.
7 May
Core/balance/feet supersets
9 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 mins10 May
Core/balance/feet supersets
11 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 72.5kgMy back was troubling me the day before this and it was made worse by trying to be too explosive coming up from RDL, so it was fast on the way up but not max intent.
The week as a whole was tougher on my body than I expected. It’s the “Spring” phase so I thought it would feel like a 4 week taper where I would go through each session feeling light on my feet and more explosive. I’m quite achey day to day which could be down to the hard surface I jump on because it’s joints more than muscles. I’m stepping up my rehab and taking cold showers a few hours after the hard sessions.
Here’s the “hurdle” jumps from 6th May, I have to use a cone because I don’t have real hurdles.
WEEK 31
6 May
PPPu – 5,6,5,6
Raised L-Sit – 20,20,15 secs10 May
Tuck Planche – 16,18,11 secs
Dying Roach – 4 x 50 secs
Hollow Body Hold – 3 x 30 secsNot a lot of volume this week but a lot of intensity. I am also increasing the amount of core work I do, which I also hope to move up in intensity. I don’t feel like balance is a problem so my goals are either to get a stronger lean or to work my core.
WEEK 29
23 Apr
Tuck Planche with Single Knee Drop – 4,3,3,4,3,5,5,6,6,6,6 secs
Tucked L-Sit – 30,30 secs
Raised L-Sit – 20,16 secsRather than drop both legs to get into an advanced tuck, I chose to let one leg drop on its own. The tutorial I watched stressed how much the abs are involved here so I plan to increase the volume I do.
26 Apr
Tuck Planche with Single Knee Drop – 5,4,6,7,5,5 secs
Raised Planche Lean – 10,12,12,12 secs
Hollow Body Hold – 3 x 30 secsWEEK 30
29 Apr
Raised Planche Lean – 12,10,10 secs
Tuck Planche to Advanced – 5,6,5,5 secs
A1 Tuck Planche – 9,11,12 secs
A2 ISO Chair Pose – 20,20,20 secs
Dying Roach – 3 x 50 secsA small breakthrough in technique, instead of initiating the transition to advanced tuck with my legs, I started by leaning further with my arms and used my leg position to counterbalance. I wanted to keep practising regular tuck planche because the longer I can hold, the stronger the base I have in which to try shifting to advanced.
3 May
Tuck Planche with Single Knee Drop – 5,6,6,5,6 secs
Tuck Planche – 13,12,15 secs
Dying Roach – 3 x 50 secsI’m feeling the consistency as my positions are more stable. I struggle a bit with my breathing because I exhale and then only manage to inhale in short bursts. Pleased to do a 15 second hold, I’m expecting to build quite quickly from here (1-2 seconds/week).
PHASE 4
WEEK 13
29 Apr – 1 May
Deload days, I had an epsom salt bath and did an extra mobility routine. I’m rehabbing my ankle so there was no light cardio, though I could have done some rowing if I really wanted to.
2 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 was hesitant about this session because the moves looked like they required a lot of coordination but I found them manageable and enjoyable.
3 May
Core/balance/feet supersets
Additional ankle exercise – 2 setsThere’s less emphasis on the foot and ankles now so I’m adding in my own exercises. This is something he suggests you do later in the program as he gives you the freedom to choose what you want rather than programming everything you do.
4 May
Foam Roll & Dynamic WU
Agility drill – 4 sets
Bounding – 2 sets
Hurdle Jumps – 4 sets
Weighted Pistol Variation – 3 sets
RDL – 6 x 60kg, 2 x 6 x 70kgAnother enjoyable session, bounding is very high impact and my technique needs some work. I was impressed with my change of direction in the agility drill, it’s very clear I’ve improved and it’s a shame I didn’t do some sort of test in week 0 to show how much better I am now.
Here’s the RDL, I appreciate how much you can improve without weights but I still love lifting and was pleased to see this feature
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.