Reply To: Vert Code Elite (Feb 2020)

#10263
Fraser_9to5
Keymaster

WEEK 2

13 Feb

Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 50kg
RLESS ISO w 40kg
Lower Back Exercise
Calf Exercise

My right ankle seemed to flare up during the Ankle drills.

14 Feb

10 stretches
4 supersets (core, balance, feet)

15 Feb

Jump Session

I started strongly, almost touching the backboard with a 2 foot approach, but last week I misunderstood the sets and reps and didn’t realise it was per leg, so some exercises I did double the volume. This meant by the time it came to longer approach I wasn’t explosive enough to touch the backboard again.

16 Feb

10 stretches
4 supersets (core, balance, feet)

18 Feb

Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 50kg
RLESS ISO w 40kg
Lower Back Exercise
Calf Exercise

Ankle flared up AGAIN on the Ankle drill, the first time I thought it was coincidence but now it’s almost certainly being aggravated, so I’ll skip it next time. In general there’s so much more focus on foot strength and conditioning than any other program so my feet and ankles aren’t used to such a training load.

Here are my RLESS ISO’s, if you find my “Get Vertical” training log it has the same sets, reps and hold time in that program, so I’ve been here before https://9to5strength.com/forums/topic/get-vertical-program-by-christian-thibs/