Reply To: Vert Code Elite (Feb 2020)

#10365
Fraser_9to5
Keymaster

ADDUCTOR REHAB WEEK 2

1 Jun

Foam Roll & 11 Stretches
Phase 5 Core workout
Banded Foot Conditioning Drill

I took the stretches from earlier phases and put them back on core days, also choosing a foot conditioning drill to do too. This all went fine and my leg didn’t bother me.

2 Jun

Banded Lateral – 3 sets
Pogo Jumps – 4 sets
Banded HS/Glute Move – 3 sets
Long Duration Jumps – 2 sets
Jog 1.5 miles @ 8:30/mi pace

I picked some of the phase 5 moves that don’t involve explosive lateral movement and again I got through it unscathed. I finished with some jogging and was pleased enough with my pace that I stopped early.

3 Jun

Foam Roll & 11 Stretches
Phase 5 Core workout
Banded Foot Conditioning Drill

I did the same again just to keep in some sort of shape.

4 Jun

Foam Roll & Dynamic WU
2 step and full approach jumps ~12

I went to the court to see what shape I was in. I managed to hit my marker at 65cm, 66cm, 68cm and 70cm then called it quits. When I got back I felt like I’d made my injury a little bit worse, so I had another epsom salt bath and planned to jump again ~48 hours before starting phase 5 so I don’t go into it with a weakened leg.

7 Jun

Foam Roll & Dynamic WU
2 step and full approach jumps ~12

I set it at 65cm (height jumped in week 0) which I managed from a lazy two step approach, then 68cm (previous PB going into Vert Code Elite) again with a strong contact. After flapping about at 72cm I put it to 70.5cm which I got from a 2 step. I realised my full approach is weak because I’m not accelerating into it, so I started taking more composed steps and then attacking the penultimate. I touched my marker at 72cm then with the final jump of the session I got 73cm (28.75″) which is 1cm off my PB.

I was checking the video every few attempts and it was obvious I was not extending properly into the penultimate, but as this would mean extending my injured leg I didn’t want to risk anything so I let myself do the more reserved technique. I feel a bit tender now and will probably hold at 90% effort for the first few sessions back before really committing, but I decided beforehand I’d only feel up for Phase 5 if I could get 72cm and I went a little better so I’m confident about going on.

Here’s me touching the marker at 73cm, which is 4cm from the rim and 1cm off my all time PB which was set in week 12 (end of phase 3)