Planch THP.2

[Coach Al-mulla]

In my first THP for my planch progression I was able to build the conection needed to move into a bent arm planch and I was able to build the core strength needed for the planch. Also I have found some technical aspects that really help with planch training such as compensation and using CB to speed up the progress.

This THP will focus on building Core strength endurance to be able to increase the amount of time under tension and have more "practice time". In addition I will be building strength in my upper body to be able to handl my entire body weight.

Week 1: will have 3 training sessions with an intensity simular to my last cycle.
Week 2: will have 4 sessions with an increase in intensity.
Week 3: will repeat Week 2 with minor complexity additions.
Week 4: will up the complexity.

Exercise selection list:
Dynamic:
1-Decline extreme push-ups.
2-Wall planch(planch as you walk your legs up the wall)
3-boat pose, leg thread, hyperextension.
4-scorpion push-ups.
6-Pistols.
7-back one legged squats.
8-Frog Planch (a Coach Dan original)
A-Side 2H Cast
B-Swingh threws.

Poses:
9- Locked elbow planch.
10- Hand stand.
11- V-sit.
12- one leg planch.
13- Crane
14- 4CB
15- bet elbow advanced planch.

[Coach Al-mulla]

Week1-session 1:

Warm-up:
-IF
-Prasara
-spinal rocks, mills, circles.

Training:
-Decline extreme pushups(5,5,5)
-Boat pose to hyperextension(10,10)
-pistol with 15lb CB R/L (3,3,3)
-Planch glides( 2,2,2) R/L
-back one legged squat (5,5,5,5)
-Side 2H cast 15lb CB (5,5,5) R/L

Cool down:
-Mills 15lb CB R/L (10,10,10,10,10)
-Prasara.
-bridge push ups.

[Jarlo Ilano]

Awesome, it'd be great to see your progress!

[Coach Al-mulla]

Coach Ilano,
Thanks for the encouragement , I am editing a video that shows my last cycles progress and I also nailed the full side bend(seated hand to foot) in you previous progression for the twisted triangle.

Thursday:

Warm-up:
-IF
-Yoga
-mini CB: mills, circles, over head cast.

Training:
-decline extreme push ups(5,5,5,5,5)
-Planch glides(3,3,3) R/L
-bent arm advanced tuck planch *3
-practicing going from bent arm advanced tuck to straddle.

Cool down:
-seated twist
-spinal rocks
-converted poses.


Comments:
-was going on coffee today as I was studying for a exam, and was exhasted by the end of the day when i was about to start my practice to I performed a mini workout.
-getting better at the tuck planch, and there seem to be a sweet spot or angle that maximized the leverage to produce the best results.
-I noticed today that I tend to hold my breath while working on Poses, so I have to remember to exhale specially at the end of the pose when I feel tired.

[Coach Al-mulla]

Saturday:

Warm-up:
-IF
-Prasara
-bent arm advanced planch

Training:
-Decline extreme pushups(5,5,5,5,5)
-Planch glides( 3,3,3) R/L
-Boat pose to hyperextension(10,10)
-pistol with 15lb CB R/L (3,3,3,3,3)
-back one legged squat R/L ,15lb CB (5,5,5,5,5)
-Side 2H cast 15lb CB (5,5,5,5,5) R/L

cool down:
-Prasara yoga.
-Breathing in corpse pose.


Sunday:

Warm-up:
-IF

Training:
-40min run in the park.
-30min Yoga focusing on hip mobility and upper back and shoulders.


Comments:
-really felt good after my yoga session today, and the run was really fun as the weather was amazing today.
-The first week of this THP is over and next week I will be increasing the intensity.
-I am predicting a huge leap in progress with the planch once I build up more strength in my arms to handle my body weight, as it seem to be the limiting factor at this point.
-Also next week I will be using more poses in my training to further push the indurance and practice finding proper structure under stress.

[Coach Wilson]

MO-

Well thoght out program...I like the way you compensated for each movement...one question, What is a "Decline extreme push-ups"? Thanks...smile.

Always,

Joseph

[Coach Al-mulla]

Thanks Coach Wilson,
The extreme decline push ups are just push ups with legs on a high chair and palms positioned near the hips. I know.. they sound way cooler than they are loooooooooool

Monday:

Warm up:
-IF
-30min soccer drills mixed in with prasara yoga

Training:

Phase one:
-Decline extreme pushups(5,5,5,5,5)
-Planch glides( 3,3,3) R/L
-Boat pose to hyperextension(10,10)
-pistol with 15lb CB R/L (3,3,3,3,3)
-back one legged squat R/L ,15lb CB (5,5,5,5,5)
-Side 2H cast 15lb CB (5,5,5,5,5) R/L
Completed in 28min
RP TED 880

Phase two:(mixed in some parasara)

-bent arm advanced tuck planch *3
-locked arm planch pose(knee on tri) *2
-Crane R/L *3
-bent arm straddle planch practice.

[Coach Al-mulla]

Tuesday:

Training:

Warm-up:
-IF
-Yoga.

Planch Practice session: (1hr)

-This session included 1 hr of practicing various hand balancing exercises that are of higher intensity and the format was a stready pace of low reps and holds. Exercises use are:
-bent arm advanced tuck planch hold
-locked arm planch hold(knee on tri)
-L-sit to bent arm straddle planch.
-frog planch
-Planch wall walking(planch while walking with feet on wall behind you, from youtube)
-wall hand stand.
-wall hand stand walks

Cool down:
-Prasara Yoga
-CB: mill, cast, clean to order (25lb)

Wednesday:
-Intu-Flow.

Thursday:

Training:
-IF warm up followed by 1hr30min soccer practice.
-spent half the sission working on soccer skills and the other half running with ball.

Comments:
-My Planch practice session was really fun, but I need to watch out that i don't increase too much interms of intensity and volume. It is really hard when you are having so much fun.
-Soccer training today was good, still don't have my feel for the ball back yet. My system is doing good though. finished my session feel good and my energy was high durring the day, so I am on the right track with the trainng variables.
-My training is going very well as I have been feeling more on rythm, finding the right amount of work to fit with my other daily activities and also cycling properly towards my goals.

[David Nicol]

Really enjoying following this, and seeing the results of all the planche work.

Dave

[Coach Al-mulla]

Thanks Dave,

Friday:
Warm-up:
-IF
-Prasara yoga.

Training:
-Decline extreme pushups(7,7,7,7,7)
-Planch glides( 3,3,3) R/L
-Boat pose to hyperextension(11,11)
-pistol with 15lb CB R/L (5,5,5,5,5)
-back one legged squat R/L ,15lb CB (8,8,8,8,8)
-Side 2H cast 15lb CB (8,8,8) R/L

RP TED 880

Saturday:
-out of town, did lots of walking and IF =)

Sunday:

Warm-up:
-IF
-Prasar Yoga incorporating he swinging planch.
-Pull ups(one palm facing me other opposite)(3,3,3) R/L

Training:-45min run

Cool Down:
-Prasara Yoga: Pigeon to twist, up dog down dog swing plank, forward bend.