Mats Trane Graduate Log

Night:

Pl. Open knee

1x24

1x20

1x18

1x18

Straddle outs

90-90

Bent arm planch

FL straddeled 4x8

Bridge work elevated feet

HSP (toes,againstm the wall) 4x4

RC

Lat stretch

Morning:

Hollow hold

Arch into box

Jefferson Curl

Light Cubans

Reverse Plank

Sidelever blocks 4x24

Sidelever twists

SLS 4x4

Indians

Msh (bent legs) 4x8 (still having problems retracting shoulders/scapula, feels like my lats are in the way)

Seated leglifts

Night:

Straddle stretch

Glute stretch

Foam rolling

Shoulder stretch

Lat stretch

Wrists

Handstand 4x30

Press to handstand

Tuck to handstand

Cubans 3x5 slow

Saturday morning 19 January

Warmup with thera bands

Support hold rings

Support hold swings

Cross pulls

Warmup

Planchwork. Having trouble with making 4x24 seconds open knee PL. Redoing PL template this week.

FL 4x8

HSP

RC

Monday January 21

Morning

Hang in chin and pull grip

Kits lat stretch off stallbars

Shoulder/lat work on foam roller

Light Cubans

Straddle and hip stretch 2 minutes

Wrist series

Handstand 4x36

Press to handstand 3

Tuck to handstand 3

Night

Warm up

Scapula pull ups

Scapula pushups

Hs schrugs

Thera band

Open tuck

20 sec in my first set

20 sec in my second set

20 sec in my third set but had to do adv. Tuck

20 sec in my forth set adv tuck

Bent arm straddle planch

Straddle outs

90-90

RC

4x4

1x3

Lat stretch

HSP

1x3

1x5

2x4

Cat stretch

FL straddled

Elevated bridge work

Tuesday January 22

Hollow holds

Arch into box

Jefferson curls

Dislocates

German hang

Light Cubans

Thera bands

Side lever blocks 4x30

Side lever twists

Reverse Plank 60 sec

MSH 4x10

Seated leglifts

SLS

Knee series

Wednesday morning 23 January

Running

Scapula pulls

Scapula pushups

Dip schrugs

Thera band

Open tuck PL

2x20

1x18

PL lean 2 x 20

FL straddled 4x10

Elevated bridge 4x20

HSP toes on wall

1x3

1x5

1x4

1x1 slow

RC 3x2 on a 3m rope

Lat stretch

Support hold long rings

Negativ cross pulls long rings

Wednesday night

Foamrolling

Dead hang pull grip

Dead hang chingrip grip

Lat stretch

Shoulder stretch

Straddle stretch

Hip stretch

Wrist series

Handstand 4x36 sec

Press to handstand

Tuck to handstand

Planch lean 2x25

Hollow holds

Arch into box

Jefferson curls

Dislocates

German hang

Light Cubans

Thera bands

Side lever blocks 4x30

Side lever twists

Reverse Plank 60 sec

MSH 4x10

Seated leglifts

Friday 25 January week 10

Realy have to do something about the trainingprogram feels like I'm stalling or even going backward...

Change tempo maybe...

Warmup

Thera bands

Straddle stretch

PL open tuck 2x20 sec

PL adv tuck 20 sec

PL lean 2x20

Bent arm straddled PL

FL straddeled 4x10

Elevated bridgework

HSP

1x3

1x4

1x5

1x1 slow

RC

2x2 on 3m rope

1x1

1x1

Support holds

Cross pull long rings

Monday 28 January

Morning

Dislocates

Foam rolling

Shoulder stretch

Lat stretch

Straddle stretch and hip

Wrist series

Handstand

3x36

1x48

Press to handstand

Tuck to handstand

PL lean 3x30

Light Cubans

Monday 28 January

Not much time to train tonight

Kits shoulder exercise

Retract - protracting scapula with Thera bands

Open tuck 3x20

Tried to straddle out a couple of times. Acutally worked! :)

90-90

FL straddeled 4x 10

Bridge work

HSP from elevated headstand

Catstretch

Support swings short rings

Cross pulls

German hang

Back pulls

Tuesday 29 January

Hollow hold

Arch into box

Jefferson Curl

German hang

Thera bands Kits and Yuris shoulder program

Sidelever blocks 5x30

Sidelever twists

SLS 5x5

Knee series

Reverse plank

Msh (bent legs) 5x10

Seated leglifts

Thursday January 31

Foamrolling

Shoulder stretch

Dislocates

Latstretch

Stradlestretch

Circular hipextensions

Wristseries

Handstand

4x36 sec

Press to handstand

Tuck to handstand

Morning 1 of Februari

Feeling real tired this morning but went anyway which was good as I felt great afterwards.

Warmup

Light jogg

Shoulder prehab

Rings

Muscle up to support

Press to handstand ( bent arms, feet on wires

Reverse musle up

Hang

FL

Support 30 sec

Cross pulls

FL lever straddled

3 x 10

Elevated bridge work

PL open tuck

3x20

2 straddled out tries

Hipwork

RC

1x6 meters

1 minute rest

1x6 meters

Lat stretch stallbar

HSP

1x5

3x1 from shoulder stand p-bar toes on wall

Cat stretch

1x3 backpulls

20 sec handstand on rings feet on straps rings turned out.

Sunday February 3

Foam Rolling

Shoulder stretch

Straddle Stretch

Kits latstretch

Hip extensions

Forward

Side

Circular

Side Split stretch

Press to handstand lying down, concentrating on pulling feet/legs close to the floor.

HS against wall 2x48 sec

HS freestanding 2x36 sec

Press to handstand

Tuck to handstand

hi mats just for my knowledge, how do you schedule the rc progression?

alex87 said:

hi mats just for my knowledge, how do you schedule the rc progression?

I do do RC Mon/Wed/Fri. Been doing it since Helsinki seminar with a break when I was on Holiday. Then I did assisted OAC.

As we still havn´t got the template for RC I tought it was 5x5 template but I soon realized that on a 6 meter rope that would be next to impossible even for Coaches atheletes (or maybe not). So I started to climb half the rope (3 M) with that template. but with only a mobility (lat) rest in between. Even that became hard. So it will be very interesting to see Coaches template for this and even more interesting, on how long of a rope. Last work, I had access to a 6 meter rope and then I did 2 ropeclimbes with one minute rest in between the 2. My goal is to do 2 (6m) rope climbes in a row.

interesting...do you think will be released on the found 2-3-4? i'm planning to buy all them at the same time..

i have only 3 meter of rope in my house...in this period i have the exams i don't really have the opportunity to move to the gym on february i have to adapt the rc in different method!

thanks

Mats keep in mind also what your rope is made of will also have some impact. 1.5in Poly is dramatically different for me than 1.5manilla at the gym and 1in Lisse rope is a breeze compared to both.

Nic Branson said:

Mats keep in mind also what your rope is made of will also have some impact. 1.5in Poly is dramatically different for me than 1.5manilla at the gym and 1in Lisse rope is a breeze compared to both.

Ok thanks, never thought of it. I climb 2 type of ropes, neither is Poly. Dont realy know what manilla or Lisse is. I remember than one in coaches gym was realy nice and soft, not like than one I have at home or the 6m one I occasionally have access to.

week 12 Deload week

Monday 4th of Februari

Warmup

Planch lean 

3x30

PL Open knee

3x15

Trying new Mobility

Straddled Modified Reverse Hyper

Prone Half straddle Planch Single

FL Straddle

3x10

Hollowbody rocks 

Shoulder bridge rock (try to lock knee at end position)

Table Inside out

HSP (toes against wall)

5x3

Xiaopeng forward

Xiaopeng backward

These were very nice

Single arm bent cat

RC

5x2 on a 2,5 m rope

Kits lat stretch

Bent twisting lat stretch

Morning 5th of Februari

Shoulder prehab

Foamrolling

Stradlle stretch

Hip extensions circular

Latstretch

Wrist series

HS against the wall

2x40 sek

Freestanding

2x36

Press to handstand

Tuck to handstand