Reply To: Vert Code Elite (Feb 2020)

April 3, 2020 at 5:41 pm #10340
Fraser_9to5
Keymaster

    WEEK 8

    26 Mar

    Dynamic Warmup
    A1 Unilateral squat variation w 20kg DB
    A2 Posterior Chain Exercise
    B1-3 Agility Drills
    C1 Max ISO Hold 210kg
    C2 Resistance Band Jumps
    D1 Weighted Jump variation
    D2 Depth Drop variation
    Hex DL/RDL
    Unilateral Osc Squat – 12.5kg DB’s
    SL Calf superset

    27 Mar

    9 stretches
    4 supersets (core, balance, feet)

    29 Mar

    6 x ~60 yard sprints (9.9, 9.08, 8.38, 8.44, 8.33, 8.43)
    Broad Jump, Power Skips, Jump Practice
    Split Stance Squat, 3 sets

    Wet ground so the sprints were a little slower, felt sluggish on the courts as this is my 4th week of heavy training.

    30 Mar

    9 stretches
    4 supersets (core, balance, feet)

    31 Mar

    Dynamic Warmup
    A1 Unilateral squat variation w 20kg DB
    A2 Posterior Chain Exercise
    B1-3 Agility Drills
    C1 SL Max ISO Hold 135kg
    C2 Resistance Band Jumps
    D1 Weighted Jump variation
    D2 Depth Drop variation
    Hex DL/RDL 3 sets
    Unilateral Osc Squat – 15kg DB’s
    SL Calf superset

    Great final session but the fatigue is obvious in my legs so it’ll be nice to have a break.

    Here’s the slope I’ve been sprinting on.