Reply To: Vert Code Elite (Feb 2020)

#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.