Reply To: Vertical Jump Bible (July 2019)

#10099
Fraser_9to5
Keymaster

10 Sept

CMJ – 57cm

SL Box Jumps – 5 x 12 (per leg)
Box Jumps – 5 x 6
18″ Depth Jumps – 5 x 5
Jump Squats – 5 x 8 x 32.5kg
RDL – 2 x 4 x 95kg
Squat – 2 x 5 x 115kg

Very pleased to start easing off with the weights, these sessions are long and arduous.

11 Sept

Planche Lean – 5 x 20 secs
Frogstand (5 mins practice) – 17 secs max
Sprinter Sit ups – 3 x 20

Doing a few exercises for a potential full planche, these were okay.

13 Sept

Squat – 2 x 4 x 115kg (belted)
Hex DL – 2 x 4 x 127.5kg
Jump Squats – 5 x 8 x 32.5kg
18″ Depth Jumps – 5 x 5
Box Jumps – 5 x 6
SL Box Jumps – 5 x 12 (per leg)

Something about early morning workouts makes my back feel untrustworthy, so I put on a weight belt for the squats. About 1h45 of exercise, legs are getting fatigued. No concern at all that my CMJ is only 57cm, when I ran track my box jumps would go up ~5cm when I eased off weights and I can see something similar happening here. The exercises feel laboured but I’m trying my best to be explosive.

14 Sept

Bench Press – 4 x 5 x 90kg
BB Rows – 4 x 5 x 80kg
Chin Ups – 3 x 10

Really phoning it in with the upper body work, it’s still more than I did for Vert Shock and as long as I don’t lose strength I’m not fussed.

Very relieved to finish week 7 because I know next week is a taper and then I can relax before re-testing.