Reply To: Vert Code Elite (Feb 2020)

#10356
Fraser_9to5
Keymaster

WEEK 14

6 May

Foam Roll & Dynamic WU
Lateral Band Exercise – 3 sets
SL Jump – 3 sets
Bounding Series – 2 sets
Hurdle Jumps – 6 sets
Weighted Pistol Variation – 3 sets
RDL – 3 x 6 x 70kg

First time doing this session and I really liked it.

7 May

Core/balance/feet supersets

9 May

Foam Roll & Dynamic WU
1st Step Exercise – 3 sets
Weighted DB Skip – 3 sets
Hurdle Jumps – 4 sets
Step Up Variation – 3 sets
Jump Practice – 10 mins

10 May

Core/balance/feet supersets

11 May

Foam Roll & Dynamic WU
Agility drill – 4 sets
Bounding – 2 sets
Hurdle Jumps – 4 sets
Weighted Pistol Variation – 3 sets
RDL – 3 x 6 x 72.5kg

My back was troubling me the day before this and it was made worse by trying to be too explosive coming up from RDL, so it was fast on the way up but not max intent.

The week as a whole was tougher on my body than I expected. It’s the “Spring” phase so I thought it would feel like a 4 week taper where I would go through each session feeling light on my feet and more explosive. I’m quite achey day to day which could be down to the hard surface I jump on because it’s joints more than muscles. I’m stepping up my rehab and taking cold showers a few hours after the hard sessions.

Here’s the “hurdle” jumps from 6th May, I have to use a cone because I don’t have real hurdles.