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19 Nov
Pseudo Planche Pushups – 10, 15
Tuck Planche – 6,6,6,7,7,7,7,8,5,4 secs (63 total)
Hollow Rock – 3 x 30 secs
Dying Roach – 3 x 40 secs20 Nov I had laser tattoo treatment on my stomach, meaning I had 4-5 days where I couldn’t exercise.
25 Nov
Pseudo Planche Pushups – 12, 12
Tuck Planche – 9,2,2,4,4,6,5,3,3,4,4
Dips – 15, 18
DB OHP – 15, 8 x 15kg
Hanging Knee Raise – 3 x 15I did this session at work and it felt crap, after one initial tuck planche I could barely hold any subsequent ones. I added in dips and overhead press to make the session worthwhile, finishing with abs.
28 Nov
Pseudo Planche Pushups – 10
Raised Planche Lean – 20,20,20,20,17 secs
Tuck Planche – 8,6,4,4,6,5 secs (33 total)
L-Sit Tuck Hold – 8,8,20,12,17,13
Hollow Rock – 47, 33 secsTrying to get a routine going so I brought back the raised planche lean for sets of 20 seconds to strengthen my shoulders. Still only holding tuck planche for 4-8 seconds at a time and I’m not very optimistic about increasing that time very quickly. Patience required.
1 Dec
Pseudo Planche Pushups – 10,10,10,8
Tuck Planche – 12, 7, 6, 7, 7 secs (39 total)
L-Sit Tuck Hold – 4 x 20 secsI’m training every 3 days to allow full recovery but I still drop off after my first set. I’m also taking 2.5-3 mins between tuck planche attempts as it’s a max effort hold even though duration is short. I feel like I might have to introduce more time under tension to break through this short term plateau.
Here are the L-Sit tuck holds, I can really feel my abs working so I will stick with these along with several other ab exercises.
Week 7
REST (still daily stretching routine)
24 Nov
Depth Drops – 4 x 5 x 70cm
Tuck Jumps – 3 x 10
Squat Jumps – 3 x 10Depth Jumps weren’t a precise height, I couldn’t pile enough stuff on a chair so I jumped up off the chair for more height.
26 Nov
Bounding – 5 x 5 (I took it to mean 5 per leg so 10 total contacts)
Flying 30m – 4 x 30m in 4.04, 3.94, 4.00, 4.08 secs
Depth Jumps – 4 x 5 x 60cmBounding went better than I expected, we were working up to it at Uni when I did sprint training. Flying 30m runs (being at top speed by the time you reach the first cone and holding it for 30m) were good, I didn’t push it but it was closer to a sprint than a run.
28 Nov
CMJ – 52,54,53,54,54cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 10 x 1
Full Approach 1 foot – 4 x 1 per leg
Lunge Jumps – 3 x 12Yikes. You should have seen my face when I landed and looked up at that first chalk mark on my outside wall, only to realise it’s well down on what I’ve been doing. My body feels fine, not super fresh but I had a whole week off and the day to day soreness has mainly subsided. The jumps at the court were no better, I didn’t do as many as I wasn’t feeling it. Ended with lunge jumps which have been in several other programs, I did these on concrete as my garden is too soft a surface when it’s wet.
Here’s a flying 30m run, measured precisely with a tape measure and timed with a stopwatch in my hand. Fastest was 3.94 secs and works out at 7.6 m/s, at Uni on an athletics track with sprint spikes and timing gates my best was 3.19 secs which is 9.4 m/s.
11 Nov
Pseudo Planche Pushups – 18, 10
Raised Planche Lean – 20, 20 secs
Intense Raised Lean – 12 x 5 secs
Tuck Planche – 6, 4 secs
Prone Leg Raise – 6, 6, 5
Hollow Rock – 3 x 30 secsBit of a jumble of exercises, still trying to find my feet with this training. I spent ages mulling over what ab exercises deal with my current weakness and the closest I could come to was the hollow body position of hollow rocks. I’ll do them every session until I’m strong enough.
13 Nov
Pseudo Planche Pushups – 15, 10
Raised Planche Lean – 20,20,20,20,12 secs
Hollow Rock – 3 x 30 secs
Dying Roach – 2 x 40 secsDying roach is another ab exercise, I picked it off an ab circuit video and it’s a killer.
16 Nov
Pseudo Planche Pushups – 13
Tuck Planche – 5,9,10,10,5,4,4,7,7,3
Hollow Rock – 3 x 30 secs
Dying Roach – 2 x 40 secsHere’s the Hollow Rock ab exercise
10 Nov
Depth Drop – 5 x 5 x 60cm
Tuck Jumps – 5 x 10
Rhythm Jumps – 3 x 10
OH Squat – 2 x 5 x 20kg, 2 x 5 x 30kg
Hex DL – 100,110,130,140,145,145,150,150,155kgNine total reps, if I’d done 120 I wouldn’t be any more tired.
12 Nov
Single Leg Vert – 3 x 5
Depth Jump – 5 x 5 x 45cm
Broad Jumps – 5 x 5 (11.75 to 12.05m)Similar distances to last week, depth jump didn’t feel as good.
14 Nov
CMJ – 56,57,56,57,57cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 11 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 4 x 5 x 30kg
Box Squats – 5 x 80,100,100kg, 2 x 115,125,125kgJumps felt crummy today, single leg was a joke. I was trying to focus on technique and ignore my lack of height, I guess in previous programs I would only do jumps at the court to test my improvements i.e. when I’m peaking and really fresh. It was a little demoralising but I’m fully aware I deadlifted for heavy singles 4 days ago.
Week 7 is a REST!! I will do some stretching, big focus on hamstrings as it was noticeable when I did my flexibility routine that I could jump higher.
I’ll leave you with a single at 150kg, exactly twice my bodyweight.
4 Nov
OFF
I rested on the Monday. My arms are feeling slightly fatigued and my elbows are a little troublesome. I’ve done 12 sessions in a row and it feels like a good time to recover further.
6 Nov
Pseudo Planche Pushups – 12
Advanced Frog stand, Floating Knee – 4,3,8,5,6 secs
Tuck Planche w Toes – 8,18,13,14,16 secs
Hanging Knee Raise – 11
Hanging Leg Raise – 8,8,6I picked up the pseudo pushup off an Insta comment and I like them, will do more sets in future. I tried what I felt was an intimidating variation, doing the advanced frog stand but only one knee is in contact with the back of the arm, the other “floats” i.e. it’s held in the tuck position. This was harder on one side and highlighted a weakness in my core. Tuck planche was along the same lines as how I learned the advanced frog stand, getting to the balance point and holding it just before I lift the toes. I finished with abs and went for the harder version of straight legs being raised to waist height.
8 Nov
Pseudo Planche Pushups – 14
Tuck Planche w Toes – 15, 16, 20, 15, 13 secs
Advanced Frog stand, Floating Knee – 7, 8, 6, 5 secs
Tuck Planche – 5,5,6,6,7,7,7,7 secs
V-Sits – 18,18,18,14Better structure, starting with what should be 5 x 20 secs of a move. The floating knee was no easier and if anything I felt it would be no tougher than holding both legs, so I switched to the full tuck planche. I did these off mini bars, getting more of a lean than last time. This time my shoulders were giving way and abs were better. Finished with V-Sits for the abs.
This is far more disjointed than training for the frog stand and so I spent the evening watching YouTube tutorials. I found Artem Morozov who immediately highlighted the difference between a good tuck (higher legs, more angle) and a bad one (basically what I’m doing). Both are technically a tuck, but the good one sets you up much better for full planche. He said that the standard progression model of Tuck –> Adv Tuck –> Straddle –> Full, doesn’t work as they’re essentially different skills, and to focus on posterior pelvic tilt.
Another video with a pro gymnast spoke of strengthening the core in the extended leg position, otherwise all this time doing tucks isn’t helping because those muscles aren’t getting trained. That’s why I’ve been setting time aside to do abs each session, but I don’t feel many have a good carry over to the full planche. He demo’ed a kind of reverse hyper and that’s something I’ll try to replicate, either bent legged off a gym bench or a work bench I have in the garage. He said planche leans with feet on a swiss ball were good as the ball moves and offers a stability challenge, so lots to think about. Finally I want to copy what I tried for learning the human flag, and prop my feet up with a resistance band to see what a supported full planche might feel like.
This is my tuck planche off mini bars, I hadn’t watched the tutorial so next time I’ll try to bring the knees higher and Artem seemed to have his shins parallel to the ground. Annoyed I have to wait until Monday to train as this is all exciting stuff to implement.
