WEEK 15
13 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
14 May
Core/balance/feet supersets
16 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
I didn’t even take my ladder to the court because I feel so far from a PB. I had one or two jumps that looked decent but I also had some that looked worse than week 0. It’s an interesting choice to program the practice jumps after all the other exercises, the step up in particular really taxes my legs.
17 May
Core/balance/feet supersets
18 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
I used a metronome for RDL and did 3010 tempo which helped get my rhythm. This was a good session, I’m quite run down and have been making the extra effort to eat right but today was borderline fresh.
Next week will be the end of phase 4! I’ve still enjoyed the exercises but it’s been a bit demoralising being so far from setting a PB and that’s meant shifting focus to completing each session to the best of my ability and recovering well between sessions too.
Here are the hurdle jumps from today