Reply To: Vert Code Elite (Feb 2020)

#10368
Fraser_9to5
Keymaster

WEEK 18

15 Jun

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

16 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 – 4 sets
C2 Pogo Jumps – 4 sets
Split Stance 1/4 Squat – 4 sets
D1 Rhythm Squats – 3 sets
D2 Banded Pull Through – 3 sets
Sub Max Jumping – 2:15, 2:30, 2:30

17 Jun

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

18 Jun

2x Resistance Band Drills – 2 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 (2.6m, 70cm)
Weighted Reverse Plank – 3 sets
Sub Max Jumping – 3 x 90 secs

My Achilles was troubling me so I did the minimum on sub max jumping. I started measuring my SL takeoff and I managed 58cm and 60cm, which is a PB simply because I’ve never measured it before. I have since watched the jump tutorial and I can certainly clean my technique up and get another few inches.

19 Jun

Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill
Rowing – 3km in 2:16/500m pace

I’ve rushed into high volume work and my Achilles is tender, so instead of running I dusted off my erg and did some low impact rowing.

21 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 – 4 sets
C2 Pogo Jumps – 4 sets
Split Stance 1/4 Squat – 2 sets*
D1 Rhythm Squats – 3 sets
D2 Banded Pull Through – 3 sets
Sub Max Jumping (in shoes) – 1:30, 2:00, 2:15

*I misread this exercise and I’d been doing 4 sets instead of 3, so I balanced it out with 2 sets today.

My Achilles was fine, I can feel it but it didn’t get any worse and it’s only really the pogo jumps where I could tell it was being worked. It just dawned on me that the first two supersets are dedicated to improving my block step so I was paying extra attention to shin angle etc. I had been doing the sub max jumps in socks but I kept my trainers on to lessen the impact on my Achilles. I have tightness in the very upper, upper part of my adductor which I can feel when I try a really aggressive long penultimate, so I held back a little in this. It’s not about doing the splits in mid air anyway, you can get just as much force by jumping into it.

Here’s the split stance squats I’d been overdoing in the first session.