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14 Oct
Straddle Plank Lean – 10,11,14,17,13 secs
Frog Stand – 4,7,6,7,5,10,15,12,7,15,28,8,5 secs (119 total)
L-Sit – 5 x 20 secsVery scrappy frog stands, switched to the bars to accumulate some longer holds. L-sit strong.
16 Oct
Straddle Plank Lean – 20,18,20,18,15 secs
Frog Stand – 7,7,5,23,14,9,16,20,7,30 secs (136 total)
Straddle Sit – 5,12,5,5,8,12 secsHard to judge how far my straddle lean should be but it feels right. I was repeating the scrappy holds of the last session until I re-watched the frog stand tutorial from School of Calisthenics and that made all the difference (note the jump from 7,7,5 second holds to 23 secs). Previously my hands were turned out too much, trying to mimic the plank lean, whereas if the fingers face forward then they can provide a force to balance me when I lean forward too much.
Ended with a 30 second hold from the floor, meaning I can progress to the next variation.
18 Oct
Raised Plank Lean – 2 x 4 x 3 sec holds, 11, 14, 14 secs
Advanced Frog Stand (still in contact with floor) – 9, 6, 15, 12 secs
Advanced Frog Stand (no support) – 2 x 1 sec (haha)
Raised Plank Hold – 60,50,50 secsI didn’t enjoy the handstand lean so I tried to mimic it by raising my feet and walking them forward for brief holds at end range. I then realised what I’m doing is the next progression after straddle plank lean, and so I did them for single long holds of 10-15 secs.
The advanced frog stand is a whole different challenge to the normal one and I was struggling. Rather than continue doing < 1 second holds I tried to simplify it by placing my hands ~14 inches from the wall so that if I did go forward my head would rest on the wall for support. I also had a footstool so I didn't have to "pop" off my feet into position and could turn it into a gradual lean. I had to simplify it again by getting to the point where my toes were about to leave the stool and holding it there. The advances frog stand is a serious amount of tension in the arms and was quite a strength challenge for me, and even holding just prior to toes off was something I couldn't hold for long. I read online that some people believe Tuck Planche (the next progression) to be easier or equivalent, so I'm not intimidated about being so many difficulty levels away from full planche. My experience of the human flag has shown me that I can be innovative and find some sort of hold I can do for 10-15 secs that I can make more difficult week on week to always ensure I'm progressing.
13 Oct
Depth Drop – 4 x 5 x 40cm
Rhythm Jump – 5 x 10
Rebounds – 3 x 20
OH Squat – 5 x 20kg, 22.5kg, 22.5kg, 25kg
Hex DL – Singles @ 100, 110, 120, 2 x 130, 135, 140 ,145, 2 x 147.5kgAfter the first few sets of overhead squats I tend to find my groove and can go to depth, and since 20kg isn’t troubling me at all I thought I would increase it a little. Hex DL was fun, I tried to ramp it up as fast as I could and needed to do 130kg twice to feel like I could move on. Pleased with 147.5kg, not a huge strain.
15 Oct
Depth Drop – 3 x 5 x 40cm
Skips (Height) – 5 x 10
Rhythm Jumps – 3 x 10
SL Line Hops – 2 x 20 secs per leg per directionLine hops were much more coordinated already and I saw a similar exercise being done in water to develop a swimmers fast twitch muscles so I believe that’s why I’m doing them.
17 Oct
Standing Vert – 54cm, 54cm, 56cm, 55cm, 56cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 8 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 5 x 20, 25, 27.5, 30kg
Box Squat – 6 x 80kg, 3 x 6 x 97.5kgDisappointed in my standing vert but not concerned. My running vert technique is getting there but I need more practice, so I did 8 full approach to 2 foot takeoff. I hit a few good ones and there was a difference of 1-2 inches when I get it right. It was chucking it down so my run up was a bit cautious, not wanting to slip on the court. Single leg takeoff was equally bad until I realised I could treat it like a long jump and put a marker down for where my leg should hit. This was after I’d done 3 and the last two felt better. Straight in the groove with box squats, really comfortable with these so straight to the max. allowed weight after set 1.
A positive week overall, I notice week 3 is very similar and I will do a few extra approaches when that session comes round. Here’s me wobbling my way through some overhead squats, I’m trying to up the weight slightly so I take it seriously and pay attention to my balance.
6 Oct
Depth Drop – 4 x 5 x 30cm
Rhythm Jump – 4 x 10
Rebounds – 3 x 20
OH Squat – 4 x 5 x 20kg
Hex DL – Singles @ 2 x 100kg, 110k,g 120kg, 2 x 130kg, 2 x 135kg, 2 x 140kgReally liked this session, anything with deadlift singles is a winner in my book. Only used the bar for OH squat as it’s more about gaining flexibility than setting PB’s.
8 Oct
Depth Drop – 3 x 5 x 40cm
Skips (Height) – 4 x 10
Rhythm Jumps – 3 x 10
SL Line Hops – 2 x 15 secs per leg per directionI know depth drop as “shock jumps” and I’ve done up to 1 metre at Uni, so didn’t want to mull around at 30cm when I know I can cope with higher. Also used to do skips for height at uni for our sprints warm up and it was nice to do them again.
10 Oct
Standing Vert – 56cm, 56cm, 57cm, 57cm, 57cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 6 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 4 x 5 x 20kg
Box Squat – 8 x 65kg, 3 x 8 x 85kgAlready tired my legs out enough that I’m down on my CMJ best. His technical cues helped me feel really explosive off two feet, I have never ever tried a single leg approach for a dunk and it showed. I will keep at it if only to improve co-ordination. Box squats were capped at 65% 1RM which for me is 85kg, felt really strong here.
As well as this I’m doing his full daily routine which involves a few bodyweight exercises for sets of 20 and then a series of about a dozen stretches.
24 Sept
CMJ – 58.5cm / 23″
A quick tester at what would be the start of week 9.
30 Sept
CMJ 58cm, Run Vert 63.5cm / 25″
I started with a running vert of 23″ and didn’t feel entirely fresh here, it was more of a primer before the main test.
2 Oct
CMJ 61cm / 24″
Run Vert 68cm / 26.75″I set my hoop at this height and hoped I could touch it, if I’d gone higher I would work out how clear my fingers were over the rim. As it happened I grazed it with a fingertip, meaning that my results from Vertical Jump Bible are as follows:
Counter-movement Jump gain: 2.4″ / 6.1cm
Running Jump gain: 3.75″ / 9.5cmMy results & review video is up on my channel, this felt like a more intelligent program design than Vert Shock and one I’d happily repeat. I’m taking the rest of the week off then rolling straight into a 10 week program called Jump Science 2.0, which costs $37 and looks very promising.
16 Sept
CMJ – 61cm/24″ (what?!)
SL Box Jumps – 2 x 12 (per leg)
Box Jumps – 2 x 6
18″ Depth Jumps – 2 x 5
Jump Squats – 2 x 5 x 40kg
RDL – 2 x 3 x 100kg
Squat – 2 x 3 x 122.5kg17 Sept
Stretches – Hamstring, Quad, Back, Hips
Planche Lean – 5 x 20 secs
Sprinter Situps – 3 x 20
Frogstand – max 15 secs (8 mins)19 Sept
Squat – 2 x 3 x 122.5kg (belted)
Hex DL – 2 x 3 x 135kg
Jump Squats – 2 x 5 x 40kg
18″ Depth Jumps – 2 x 5
Box Jumps – 2 x 6
SL Box Jumps – 2 x 12 (per leg)I blame having to avoid all ab work for 3 weeks on my poor squatting, felt my lower back when I was warming up with 100kg so no point in risking it. Really need to sort it out as 122kg is not that heavy to be folding in half or relying on a belt.
20 Sept
Pull ups – 10,10,9,9,6,6
Push ups – 4 x 15
V Situps – 2 x 15Tired after the pull ups so I cut the push ups short, meant to be doing 100 total.
https://9to5strength.com/vert-progress/
That 24 inch jump came out of nowhere given I had just finished a pretty heavy week of training. I suppose I already moved to 2 sets of weights instead of the usual 5, but I still do not feel fresh. Very much looking forward to re-tests, I’ll probably do several and the 23rd, 27th and 2nd look like good options. I don’t see anything wrong with a full warm up on those days then a dozen or so running verts, enough to work on technique without fatiguing me.
