Reply To: Vert Code Elite (Feb 2020)

#10339
Fraser_9to5
Keymaster

WEEK 7

19 Mar

Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 200kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL
Unilateral Osc Squat – 8.5kg DB’s
SL Calf superset

22 Mar

9 stretches
4 supersets (core, balance, feet)

6 x ~60 yard sprints (9.33, 8.83, 8.48, 8.26, 8.29, 8.26)
Broad Jump, Power Skips, Jump Practice
Split Stance Squat, 3 sets

I was getting over an illness so had to double up my sessions, still not 100% here but getting there.

23 Mar

9 stretches
4 supersets (core, balance, feet)

24 Mar

Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 200kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 3 sets
Unilateral Osc Squat – 10kg DB’s
SL Calf superset

The more I repeat this the more I appreciate the programming. Superset D is tough on my knees as I don’t have a box to land on, so I have to fall back to the ground and land on my patio. Based on experience I don’t think I’m far from developing knee problems but for now I feel completely fine.

I will be taking my ladder to the courts for week 4 and measuring my max vert, but given this is the loading phase with quite a lot of lifting I wouldn’t expect to be setting a new PB (currently 26.75″ / 68cm).