Depth Drop – 4 x 5 x 40cm
Rhythm Jump – 5 x 10
Rebounds – 3 x 20
OH Squat – 5 x 20kg, 22.5kg, 22.5kg, 25kg
Hex DL – Singles @ 100, 110, 120, 2 x 130, 135, 140 ,145, 2 x 147.5kg
After the first few sets of overhead squats I tend to find my groove and can go to depth, and since 20kg isn’t troubling me at all I thought I would increase it a little. Hex DL was fun, I tried to ramp it up as fast as I could and needed to do 130kg twice to feel like I could move on. Pleased with 147.5kg, not a huge strain.
Depth Drop – 3 x 5 x 40cm
Skips (Height) – 5 x 10
Rhythm Jumps – 3 x 10
SL Line Hops – 2 x 20 secs per leg per direction
Line hops were much more coordinated already and I saw a similar exercise being done in water to develop a swimmers fast twitch muscles so I believe that’s why I’m doing them.
Standing Vert – 54cm, 54cm, 56cm, 55cm, 56cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 8 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 5 x 20, 25, 27.5, 30kg
Box Squat – 6 x 80kg, 3 x 6 x 97.5kg
Disappointed in my standing vert but not concerned. My running vert technique is getting there but I need more practice, so I did 8 full approach to 2 foot takeoff. I hit a few good ones and there was a difference of 1-2 inches when I get it right. It was chucking it down so my run up was a bit cautious, not wanting to slip on the court. Single leg takeoff was equally bad until I realised I could treat it like a long jump and put a marker down for where my leg should hit. This was after I’d done 3 and the last two felt better. Straight in the groove with box squats, really comfortable with these so straight to the max. allowed weight after set 1.
A positive week overall, I notice week 3 is very similar and I will do a few extra approaches when that session comes round. Here’s me wobbling my way through some overhead squats, I’m trying to up the weight slightly so I take it seriously and pay attention to my balance.