Reply To: Vert Code Elite (Feb 2020)

#10337
Fraser_9to5
Keymaster

PHASE 2

WEEK 5

5-6 Mar

Deload days including more extensive foam rolling, stretching and gentle cycling.

7 Mar

6 x ~60 yard sprints (9.86, 8.77, 8.49, 8.26, 8.40, 8.37)
Broad Jump, Power Skips, Jump Practice
Split Stance Squat 8 x 60kg, 2 x 8 x 80kg

I don’t have access to a track and the football/rugby pitches near me are quite bobbly, so I ran uphill on the tarmac road near me. The first few were submax and the times are only comparable to future sessions.

8 Mar

9 stretches
4 supersets (core, balance, feet)

I skipped a few of the stretches as I passed all the flexibility tests before starting this. These were new supersets but I preferred phase 1 and the ab exercises are run of the mill.

10 Mar

Dynamic Warmup
A1 Unilateral squat variation w 15kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 170-190kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 4 x 110,100,100kg
Unilateral Osc Squat – BW only
SL Calf superset

This was about 1h45 but felt like it was taking ages. I studied the videos the previous day but still had to re-watch a few as this is almost all new to me. I really liked a lot of these exercises and I feel like my legs have been thoroughly worked. This was tougher than phase 1 and so it’s possible my vert will go down a bit as I adapt to this.

Here’s superset C