Training program 5 october ->

Today the fall finally got here so I decided to change to a program that I can do mostly indoors. New this time is some testresults is included as a reference

Day1:

Push, 3 sets of:

FSP1: 2 x 6s Planche - tuck (18 seconds pr)
FBE1: 3 x HeSPU +/-0 cm rom, against the wall (5 HeSPU +/-0 cm rom pr)

Pull, 3 sets of:
FSP2: 2 x 15s Back Lever - flat tuck, XR (32 seconds pr)

FBE2: 3 x OAC - assisted, 20 cm offset.

Legs, 3 sets of:

FSP3: 2 x 8s Front Lever - flat tuck, XR (16 seconds pr)

FBE3: 3 x SLS - jumping

Core, 3 sets of:
FSP4: 2 x 10s L-sit - XR (22 seconds pr)

FBE4: 3 x RLL - wall HS

Day2:


Push, 3 sets of:

FSP1: 2 x 6s Planche - tuck (18 seconds pr)

FBE1: 3 x Pushups - XR PPP Plus

Pull, 3 sets of:

FSP2: 2 x 15s Back Lever - flat tuck, XR (32 seconds pr)

FBE2: 3 x Front Lever Rows - flat tuck, XR

Legs, 3 sets of:

FSP3: 2 x 8s Front Lever - flat tuck, XR (16 seconds pr)

FBE3: 3 x GHR - half

Core, 3 sets of:
FSP4: 2 x 5s Manna - MSH bent

FBE4: 3 x HLL

Day3:

Push, 3 sets of:
FSP1: 2 x 6s Planche - tuck (18 seconds pr)
FBE1: 3 x HeSPU +/-0 cm rom, against the wall (5 HeSPU +/-0 cm rom pr)

Pull, 3 sets of:

FSP2: 2 x 15s Back Lever - flat tuck, XR (32 seconds pr)

FBE2: 3 x Front Lever Pulls -half, flat tuck

Legs, 3 sets of:

FSP3: 2 x 8s Front Lever - flat tuck, XR (16 seconds pr)

FBE3: 3 x Deck Squats - jumping

Core, 3 sets of:

FSP4: 2 x 5s Straddle L - partial roll

FBE4: 3 x Side lever pulls - negative, tuck

Training program 11 september ->

Yet another mid cycle programchange. This time I will try to scale down the backlevers, while I can hold the current variation it is hurting my left elbow so I will try to go down to the flat tuck to see if I can strengthen the elbow this way. Shoot for 8 second sets.

Day1:

Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck
FBE1: 3 x HeSPU-4cm rom, against the wall

Pull, 3 sets of:
FSP2: 2 x 8s Back Lever - flat tuck, XR

FBE2: 3 x Pull-ups wide grip tuck L, bar

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x 5 depth jumps from knee height and senders over 3 obstacles at 60 cm.

Core, 3 sets of:
FSP4: 2 x 5s L-sit - XR

FBE4: 3 x RLL - wall HS, straddle

Day2:


Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Pushups - XR PPP

Pull, 3 sets of:

FSP2: 2 x 8s Back Lever - flat tuck, XR

FBE2: 3 x Front Lever Rows - flat tuck, XR

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x SLS - jumping

Core, 3 sets of:
FSP4: 2 x 5s Manna - MSH bent

FBE4: 3 x HLL

Day3:

Push, 3 sets of:
FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Dips - XR Bulgarian

Pull, 3 sets of:

FSP2: 2 x 8s Back Lever - flat tuck, XR

FBE2: 3 x Reverse Yewkis - flat tuck

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x 3 jumps for height and 3 jumps for lenght

Core, 3 sets of:

FSP4: 2 x Straddle L - partial roll

FBE4: 3 x Side lever pulls - negative, tuck, from horizontal or as high as I can get

Training program 31 august ->

Due to aching backside of my knee I will change program early and replace the leg stuff with something that does not hurt and also change to more dynamic.

Day1:

Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck
FBE1: 3 x HeSPU-4cm rom, against the wall

Pull, 3 sets of:
FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Pull-ups wide grip tuck L, bar

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x 5 depth jumps from knee height and senders over 3 obstacles at 60 cm.

Core, 3 sets of:
FSP4: 2 x 5s L-sit - XR

FBE4: 3 x RLL - wall HS, straddle

Day2:


Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Pushups - XR PPP

Pull, 3 sets of:

FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Front Lever Rows - flat tuck, XR

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x SLS - jumping

Core, 3 sets of:
FSP4: 2 x 5s Manna - MSH bent

FBE4: 3 x HLL

Day3:

Push, 3 sets of:
FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Dips - XR Bulgarian

Pull, 3 sets of:

FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Reverse Yewkis - flat tuck

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x 3 jumps for height and 3 jumps for lenght

Core, 3 sets of:

FSP4: 2 x Straddle L - partial roll

FBE4: 3 x Side lever pulls - negative, tuck, from horizontal or as high as I can get

Training program 27 july ->

Day1:

Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck
FBE1: 3 x HeSPU-4cm rom, against the wall

Pull, 3 sets of:
FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Pull-ups wide grip tuck L, bar

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x GHR - half

Core, 3 sets of:
FSP4: 2 x 5s L-sit - XR

FBE4: 3 x RLL - wall HS, straddle

Day2:


Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Pushups - XR PPP

Pull, 3 sets of:

FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Front Lever Rows - flat tuck, XR

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x SLS - weighted 16kg

Core, 3 sets of:
FSP4: 2 x 5s Manna - MSH bent

FBE4: 3 x HLL

Day3:

Push, 3 sets of:
FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Dips - XR Bulgarian

Pull, 3 sets of:

FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Reverse Yewkis - flat tuck

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x GHR - half

Core, 3 sets of:

FSP4: 2 x Straddle L - partial roll

FBE4: 3 x Side lever pulls - negative, tuck, from horizontal or as high as I can get

Minor feats

2009-10-27 / Did my first deep set close of the captain of crush nr 2 with stronger hand.

2010-02-21 / Partial Onearm Chin-up with strong arm (left). From standing under chin-up bar and without jumping or kipping. If straight arm is 180 degrees and fully bent is 0 degrees I started from about 135 degrees and pulled until my chin was touching my knuckles.

My fingerstrength project

I have a moon fingerboard and I follow a shortened program outlined on the moonclimbing site. I use a hang with sligth bend in elbow and shoulder pulled into its socket. A set has failed when any angle fails significantly should it be finger, elbow or shoulder. When excersice 3 and 6 have been completed successfully for 3 session it's time to reduce assistance. This stricter rules where introduced at the 18 kg level.


1. Double armed dead hang on front three fingers open handed. (hold 5) 3x6 seconds with 90 seconds rest between sets.

2. Double armed dead hang on middle two fingers open handed. (hold 5) 3x6 seconds with 90 seconds rest between sets.

3. Hang open handed on three fingers on one arm, decrease resistance as required until hang can be completed. (hold 2) 3x6 seconds per arm with 60 seconds between hangs.

Rest 5 minutes.

4. Double armed hang on full crimp position, on a first joint edge. (hold 1) 3x6 seconds with 90 seconds rest between sets.

5. Double armed hang on full crimp, this time slightly smaller than the last set, i.e., _ of the the finger tip. (hold 3) 3x6 seconds with 90 seconds rest between sets.

6. Single arm hang on 1st joint edge, decrease resistance if required until hang can be completed. (hold 1) 3x6 seconds per arm with 60 seconds between hangs.


Assistance for excersise 3:
2009-09-08 - 20kg
2009-10-10 - 18kg
2009-10-29 - 16kg

Assistance for excersise 6:
2009-09-08 - 20kg
2009-10-10 - 18kg
2009-10-29 - 16kg


Due to the friction of the pulley system there is more help than actual kilos used, here is an conversion table with the more accurate assistance.

18kg = About 24kg maximum assistance
16kg = About 21kg maximum assistance