Reply To: Vert Code Elite (Feb 2020)

#10367
Fraser_9to5
Keymaster

PHASE 5

WEEK 17

9 Jun

A1 Resistance Band Lateral – 3 sets
A2 Lateral Step w Jump – 3 sets
B1 Res. Band Block Step – 3 sets
B2 Bound to Jump – 3 sets
C1 Hex Hang Pull – 3 sets 60kg, 1 set 70kg
C2 Pogo Jumps – 4 sets
Split Stance 1/4 Squat – 2 sets 100kg, 2 sets 110kg
D1 Rhythm Squats – 3 sets
D2 Banded Pull Through – 3 sets
Sub Max Jumping – 1:45, 2:00, 2:15

Well, that was a lot. My adductor was 90+% but I held back slightly, I really like the block step exercise because I can see so much room for improvement in the technique he recommends compared to what I do currently. I like the hang pull too, I didn’t bother with a high pull because I’ve never done them before whereas I’ve done years of hang power cleans so a hang pull is comfortable. I did feel a twinge on the back of my knee doing the sets of several minutes jumping at the end.

10 Jun

Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill

I’ve revisited earlier phases to stay on top of my stretching, I also intend to do the optional third session a week of this.

11 Jun

2x Resistance Band Drills – 3 sets
Cone Drill – 3 sets
Hurdle Jumps – 3 sets
A1 SL DB Jump – 4 sets
A2 SL takeoff – 4 sets
B1 SLRDL variation – 4 sets
B2 SL Broad Jump to SL Vert – 4 sets (2.5m, 60cm)
Weighted Reverse Plank – 3 sets
Sub Max Jumping – 3 x 120 secs

Long jumping was much better this time. A few drills could have done with a hurdle so I’ve made one and will be using it next week.

12 Jun

Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill
Running – 1.25 miles in 8:30/mi pace

I really neglect my cardio so I put in a token 10-12 minute run this week and I want to keep doing it.

14 Jun

A1 Resistance Band Lateral – 3 sets
A2 Lateral Step w Jump – 3 sets
B1 Res. Band Block Step – 3 sets
B2 Bound to Jump – 3 sets
C1 Hex Hang Pull – 1 set 70kg, 3 sets 72.5kg
C2 Pogo Jumps – 4 sets
Split Stance 1/4 Squat – 4 sets 120kg
D1 Rhythm Squats – 3 sets
D2 Banded Pull Through – 3 sets
Sub Max Jumping – 3 x 2:15

Great session, I feel 100% and I smashed through it. Hang pulls are a touch light so I added another 2.5kg, maybe 75kg is still better. The same with the split stance squat, I had a few reps where I left the ground and that doesn’t help my knees when I land again. I bloody love this workout, I’d do that year round if I could.

Here is SL Bound to SL Vert, I put a piece of table to jump over. I measured the distance from the cone to the base and then I measured the height of it, which is the two numbers in brackets (2.5m, 60cm). I will look to push myself and extend those numbers across the coming weeks.