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3 Nov
Depth Drop – 5 x 5 x 60cm
Tuck Jumps – 5 x 10
Rhythm Jumps – 3 x 10
OH Squat – 4 x 5 x 30kg
Hex DL – 110,120,130,130,135,140, 3 x 1 x 147.5kgGot a bit cocky with OH squats and started at 30kg, tweaking my back slightly when I lost balance. That meant DL was a bit risky and I was belted for 3-4 of the heavier reps and stopped at 9 singles.
5 Nov
Single Leg Vert – 3 x 5
Depth Jump – 5 x 5 x 45cm
Broad Jumps – 5 x 5 (11.45 to 12.30m)Shorter contact time for depth jumps, those felt fantastic. Broad jumps felt roughly the same yet I was jumping 50-60cm more than last week. It’s the first time I’ve felt genuinely optimistic during this program.
7 Nov
CMJ – 56,57,59,59,57cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 11 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 5 x 20, 30, 40, 40kg
Box Squats – 3 x 90kg, 5 x 3 x 110kgNice session, my CMJ hasn’t budged from week 1 until now and I didn’t even catch any perfectly, managing 59cm twice. That carried over to my running vert which felt an inch or so closer to the rim. It’s hard to measure precisely but I’m pretty sure my approaches off my non-dominant leg actually get higher (I’m left footed, so big step with left then final step with right was the better side).
I’ve been pigging out yet still hover around 73kg, I think my body wants to drop to 72kg so I’m going to let it over the next few weeks and hopefully I only shed fat.
Here are my broad jumps, done on a slight incline on the road outside my back gate.
28 Oct
Narrow Pushups – 15
Advanced Frog Stand – 13, 12, 26, 23, 30 secs (104 total)
Supported Tuck Planche – 10 secs, 8 secs
L-Sit – 20 secs
Straddle Sit – 15, 18, 10 secsKnew I could nail a 30 second hold and got it eventually.
30 Oct
Narrow Pushups – 15
Straddle Plank Lean w Alt Foot Raise – 3 x 20 secs
Straddle Plank Lean w Alt Knee Tuck – 2 x 20 secs
Tuck Planche w SL Support – 2 x 20 secs
Straddle Sit – 4 x 15 secsI went through a few of the progressions on my way to a tuck planche, starting with a straddle plank lean and raising one foot for 5 secs then changing feet. Did the same but brought the leg in to a tucked knee. Both of these were easy enough that I felt I needed to focus on something else if I’m going to strengthen my position.
1 Nov
Narrow Pushups – 20
Straddle Plank Lean w Alt Knee Tuck – 20 secs
Straddle Plank Lean to Tuck Planche – 5,5,4
Tuck Planche w SL Support – 20 secs
Tuck Planche – 5,3,4,5,5,5,6,6 secs (39 total)
Stir The Pot – 4 x 30 secsI tried bringing in both knees from the straddle into a tuck and that felt quite nice, and I could only hold for 2 secs so I counted those as “reps” of that motion. I tried tuck planche and can hold 5-6 secs but it doesn’t feel right, and feedback on Insta was that I should try more of an arm lean, which I’ll need anyway to get to a full planche. Finished with stir the pot on a swiss ball.
Here’s my (brief) tuck planche:
27 Oct
Depth Drop – 4 x 5 x 60cm
Tuck Jumps – 4 x 10
Rhythm Jumps – 3 x 10
OH Squat – 5 x 20kg, 3 x 5 x 30kg
Hex DL – 100,110,130,130,135, 5 x 1 x 140kgNew template for weeks 4-6, tuck jumps were in Vert Shock and I liked them. I was doing my DL singles with 90-120 secs rest which seems sufficient.
29 Oct
Single Leg Vert – 3 x 5
Depth Jump – 4 x 5 x 45cm
Broad Jumps – 5 x 5 (10.90 to 11.40m)Depth jumps feel like a standard part of any jumps program now. I was aware that with the wet and slightly slippery surface my ground contact time might increase so I’ll be wary of that next time. Broad jumps were on damp tarmac with a slight incline, a little disappointed with the measurements without really knowing what to expect. I would think 2.30-2.50m would be good so five of those would be more like 11.5 to 12.5 metres but I guess the incline cuts that short.
31 Oct
CMJ – 53,55,57,56,56cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 11 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 5 x 20, 30, 40, 40kg
Box Squats – 5 x 80kg, 4 x 5 x 100kgJumps were good today, finally dry ground. I should note weeks 1-4 my PB CMJ has been 57cm, 56cm, 57cm and 57cm, I would have liked to make some progress even while fatigued. I wasn’t getting the height I expected in my running jumps either but since my technique needs a lot of work that was the main focus. I felt like I could come in faster and not panic about foot placement which is a sign of progress.
Here’s one of my 11 full approach off 2 feet, I did 8 from this side and 3 from my less natural side.
21 Oct
Raised Plank Lean – 5 x 20 secs
Advanced Frogstand with Toes – 15,20,15,15,15 secs
L-Sit Hold – 20,15,15,15 secs23 Oct
Narrow Pushups – 20
Raised Plank Lean, Tucked Feet – 3 x 20 secs
Advanced Frogstand – 4,4,4,4,5,5,9 secs (39 total)
Hanging Knee Raises – 12,10,10,10Minor concern that I’ll lose some strength so I started with some narrow pushups. I stopped after 3 sets of raised lean with tucked feet as it felt roughly the same as the straight body version, so I knew I could complete the final 2 sets. I jumped straight into the advanced frogstand with no support, feeling that I can now build some balance. I failed ‘forward’ mostly, but could quickly shift my legs to catch myself and so the concerns of falling on my head during practice were unfounded.
25 Oct
Narrow Pushups – 15
Supported TRX Tuck Planche – 12,20,12 secs
Advanced Frogstand – 9,12,17,12,15,19,4,20 secs (108 total)
TRX Tucks – 9,8,10,11I dusted off my TRX bands and tried to hold a tucked position with planche but the stability wasn’t there and the body position looked awful when watching footage back. I abandoned that and went for a frogstand on the parallettes, pleasantly surprised by how comfortable I’d become so soon. I’m quietly confident that I can nail 30 seconds on Monday but otherwise hope to do so within the next week. That would take me onto tuck planche and one step closer to full planche.
The progression I’m following is Frog Stand, Advanced Frog Stand, Tuck Planche, Advanced Tuck Planche, Straddle Planche and Full Planche. The texts I read suggested being able to hold one for 30 seconds before moving on. Here’s ~20 secs of the Adv Frog Stand.
20 Oct
Depth Drop – 4 x 5 x 40cm
Rhythm Jump – 5 x 10
Rebounds – 3 x 20
OH Squat – 4 x 5 x 20kg
Hex DL – Singles @ 100, 110, 120, 130, 135, 140 ,145, 150kg, 155kgI felt crap today and not in the mood for OH squats so stuck with the bar. Cranked out the DL singles and although it was only 9 instead of 10, I did finish with my estimated 1RM.
22 Oct
Depth Drop – 3 x 5 x 40cm
Skips (Height) – 5 x 10
Rhythm Jumps – 3 x 10
SL Line Hops – 2 x 25 secs per leg per direction24 Oct
Standing Vert – 55cm, 56cm, 56cm, 57cm, 56cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 10 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 5 x 20, 30, 35, 40kg
Box Squat – 4 x 80kg, 100kg, 110kg, 110kg, 110kgWet court again so couldn’t commit fully to jumps, still good for technique. I tried a 2 foot approach from the opposite side and if anything I felt stronger. A few of the single footed jumps were quite high, it would be interesting to see what my vert is off one leg. Strong in the gym, OH squats were comfortable at 40kg and stable in the hole, box squats were a breeze.
Here is today’s overhead squat, I seem to drop lower on one side as the bar is wonky.
