Mats Trane Graduate Log

Mats Trane said:

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.

Manilla is usually a tannish brown color and rather rough on the surface but easy to grip. Lisse I just use the term to describe the circus rope. In this case it is 1 inch cotton with a sleeve around it. Rope does break in over time to an extent.

Morning 7 Februari

Stiffleg windmill

Hollowbody hold

Arch into box

Jefferson curls

German hang

Light Cubans

Side to side squat

Side lever blocks 2x30

Reverse leglifts

Sidelever twist

Outside inside outside back

SLS 1x5

Hawaiian squat 1x5

Natural leg entensions

Skiers

Twisting squat

Shoulder bridge leg curl

MSH bent legs 3x10 sec

Negative HLL

Seated leglifts

Evening Februari 7

Foam rolling

Shoulder stretch

Lat stretch

Dead hang chin grip

Stretching shoulders with stick and pulling ribbs in

Dislocates

Straddle stretch

Hip extensions circular and side

Split stretch

Wall handstand 2x48

Free handstand 2x36

Press to handstand

Tuck to handstand

Week 12 deload

Friday morning Februari 8

Running

Double arm circle forward/Backward

Scapula Pulls

Scapulla pushups

Hs Shrugs

Dip shrugs

Table rocks

Overgrip bent pull

Bent sideways lat stretch

Side to Side Squats

PL

open knee tuck

2x20 sec

2 Straddle out tries

Prone Half Straddle extensions

FL

2x10 Straddled

2 Hollowbody rocks

Table inside out

Shoulder bridge rock

Elevated Bridge

Hsp

Xiopeng Forward

Xiopeng Backward

RC

1x1 6m Rope Straddled

1 minute rest

1x1 6m Rope Straddled

Rings

2x Muscle up to support, negative reverse muscle up

Support (long rings)

Swinging Support

Crosspulls

Monday morning February 11

Light Jogg

Double arm circle Backward/Forward

Outside inside outside back

Side to side squat

Bent sideways Lat stretch

Overgrip Bent Pull

Scapula schrugs

Scapula Pushups

Dip Schrugs

PL

Open knee tuck PL 3x12

From Open knee trying to straddle out

Straddle Modified reverse hyper

Straddle donkey kick

Pron Half Straddle Planch Single Leg Extension

FL

Full lay 3x2 sec

Hollowbody rocks

Shoulder bridge rock

elevated bridge work

Hsp

5 Hsp partial rom

From Free Handstand on P-bar negativ to shoulderstand x2

3x1 From shoulderstand on P-bar to HS Toes on wall

RC

1x 6meter RC

Lat stretch

1x6 meter RC

Lat stretch

Support hold long rings

Crosspulls (partial rom) long rings

3x1

Night February 11

Foam rolling
Shoulder stretch
Lat stretch
Dead hang chin grip
Stretching shoulders with stick and pulling ribbs in
Dislocates

Straddle stretch
Hip extensions circular and side
Split stretch

Wall handstand 2x48
Free handstand 2x36

Press to handstand
Tuck to handstand

February 12

Stiff leg windmill

Light. Cubans

Hollow hold

Arch into box

Jefferson curls

German hang

Reverse plank

Side to side squat

Sidelever blocks 2x30

Side lever rocks/lifts 3x5

Sid lever twists

Outside inside back

Standing weighted oblique

SLS 3x5

Hawaiian squats

Natural leg extensions

Skiers

Twisting squats

Shoulder bridge leg curl

Negative HLL 2x5

Vertikal pike pulls 2x5

MSH bent knees 4x12

Sited leg lifts

Morning train February 13

Light Jogg

Double arm circle Backward/Forward

Outside inside outside back

Side to side squat

Bent sideways Lat stretch

Overgrip Bent Pull

Thera bands

2xMu to support

Support hold long rings

Crosspulls (partial rom) long rings

RC

1,5x 6meter RC

Lat stretch

1x6 meter RC

Lat stretch

Hsp

4 Hsp partial rom

From Free Handstand on P-bar negativ to shoulderstand x3

3x1 From shoulderstand on P-bar to HS Toes on wall

FL

Full lay 3x2 sec

Hollowbody rocks

Shoulder bridge rock

elevated bridge work

PL

Open knee tuck PL 4x12

PL Leans

From Open knee trying to straddle out

Straddle Modified reverse hyper

Straddle donkey kick

Pron Half Straddle Planch Single Leg Extension

Shoulder prehab

February 15 felt weak today and I even had a rest day yesterday.

Light Jogg

Alex shoulder prehab

Double arm circle Backward/Forward

Outside inside outside back

Side to side squat

Bent sideways Lat stretch

Support hold long rings

Swing support

Crosspulls (partial rom) long rings

RC

1 x6meter RC

Lat stretch

1x6 meter RC

Lat stretch

Hsp

From Free Handstand on P-bar negativ to shoulderstand x3

3x1 From shoulderstand on P-bar to HS Toes on wall

Xiaopeng forward

Xiaopeng backward

FL

Full lay 3x2 sec

Hollowbody rocks

Shoulder bridge rock

elevated bridge work

PL

Open knee tuck PL 4x12

From Open knee trying to straddle out

Straddle Modified reverse hyper

Straddle donkey kick

Pron Half Straddle Planch Single Leg Extension

have you ever tried the one leg str planche?

No, have you? Right now I´m basically waiting for the progressions (F2-F4). Now I´m doing open knee tuck PL static holds, PL Leans and trying to straddle out both legs. Been trying that for 2 weeks and can hold it for about 2 sec. I have to video myself though, I suspect that my hips are to high.

Do you have good experince with 1 leg staddle PL?

after the seminar yes and for me and my  big butt was a very great intermediate step after the open tuck. more more then half straddle that, in my opinion, is a great step if you have a good active split, the risk is to fall into hall full lay position. i've reached the 10 seconds in one months and half, now i'm currently work on tuck planche push up and straddle planche  , reaching it from tuck pl and through the open knee by extending the legs. unfortunately my active split is better but no so good to permit an hold more long than 5 seconds! mobility of found 1 is increasing the level of legs and i'm horizzontal  in the biggest part of cases. the progress now are more slow, i noticed in my case an high level of forward lean compared to some other guys planche...seems that with the same forward lean they can reach the full pl...and consider that my grip is not strong!! so sometime i find that i have to maintain the same schedule for many weeks to have a solid hold...for example for 3x2 sec in str planche i did the same hold for 3 weeks before attempt the 4 sec hold!

Morning February 17

Foamrolling

Shoulder stretch

Lat stretch

Dead hang chin grip

Straddle stretch

Hip extensions

Side

Circular

Split

Wrist series

Wall handstand 2x60 sec

Free standing handstand 2x45

Press to handstand. Work on locking knees and better toe point

tuck to handstand

Planch leans

Afternoon February 17

warmup

Siffleg Windmill

Arch hold rocks

Jefferson Curls

German Hang

Reverse Plank

Straddle ups

Light Cubans

Manna

MSH bent legs 4x18

Negativ HLL

Seated leglifts

Pikepulls

SLS

SLS 3x5

Natural leg extensions

Twisting Suats

SL

Side lever Blocks 2x30

Side lever lifts/Rocks 3x5

Side lever twists

Outside Inside Outside back

Not much time to train today

Scap pushups

Scap pulls

Dipshrugs

Handstand shrugs

Straddle running man

Table rocks

Double arm circles

Bent sideways lat

Overgrip bent pull

Side to side squat

Hollow body rocks

PL Leans

Feeling that I should do a steady cycle with open knee PL. Not progressing in seconds for PL

Warmup

Light jog

Outside inside

Side to Side Squat

Hollwbody Rocks

Elevated bridge

Theraband work

PL Open Knee

4x13 sec

Mob

Straddled Modified Reverse Hyper

Straddled Donkey Kick

Pron Half Straddled Pl single leg extension

RC straddle L

2x1 6m 

Latstretch

Ringsupport 30 sec

Ringsupport swings

Cross pulls long rings

HSP

5x1 full rom P-bar (toes on wall)

Mob

Xiapeng Forward

Xiapeng Backward