Reply To: Vert Code Elite (Feb 2020)

#10323
Fraser_9to5
Keymaster

WEEK 4

27 Feb

Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 55kg
RLESS ISO w 50kg
Lower Back Exercise
Calf Exercise

Ankle drills in socks again, with my body leaning a little further forward and focus on dorsiflexion, no problems. I bumped the squats by 5kg and RLESS too, tough!

28 Feb

10 stretches
4 supersets (core, balance, feet)

29 Feb

Jump Session

This was when the UK was hit with Storm Jorge, so it was miserable conditions. The court had puddles so I couldn’t jump at the rim, instead I had to find a suitable patch in the middle of the court. My coordination was still there but it was tough doing all the reps as my legs are picking up fatigue.

1 Mar

10 stretches
4 supersets (core, balance, feet)

2 Mar

Dynamic Warmup
Activation exercises
Ankle drill, CMJ, Glute drill
Oscillating Squats w 55kg
RLESS ISO w 50kg
Lower Back Exercise
Calf Exercise

I usually wait until the Tuesday but I wanted to get this out the way and bring on the recovery. He says to go as heavy as possible with good form in the RLESS and I really pushed it with 25kg per hand this week. My appetite has exploded but I want to eat well over the next few days and set myself up well for phase 2.

Here are my CMJ when the weather was nicer. I bought this gym tile because landing on my patio was too hard, and the grass was too soft, but this is juuuust right.