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.