Reply To: Vert Code Elite (Feb 2020)

#10315
Fraser_9to5
Keymaster

WEEK 3

20 Feb

Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 50kg
RLESS ISO w 45kg
Lower Back Exercise
Calf Exercise

I did the ankle drills in shoes and this was fine.

21 Feb

10 stretches
4 supersets (core, balance, feet)

22 Feb

Jump Session

Best session so far I think, I felt fitter doing the drills although the finished product of my running jump still leaves a lot to be desired. I equalled my PB off my less natural side, which is Left-Right takeoff, but I’m not that surprised because while it feels alien to me I can tell I’m getting height. I will take a ladder, plastic ruler and blu-tack every week because being able to reach for a target is so helpful.

23 Feb

10 stretches
4 supersets (core, balance, feet)

This is all very standard, an extra rep here or there.

25 Feb

Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 50kg
RLESS ISO w 45kg
Lower Back Exercise
Calf Exercise

Possibly a little bit tedious now having done it a 6th time, there isn’t that much room for progression so the focus is on quality reps.

Here is what still might be considered an unrefined takeoff but it did the job in equalling my PB. Note that brushing the bottom of the ruler would be a PB so I probably surpassed it