Mar 2 AM
Donkey Kicks
2 x 20 x 2.5kg
Bench Press
8 x 78.5kg
5 x 87.5kg
4 x 92kg
Mar 6
County Champs.
Heats – 7.45. Last heat so aware that I didn’t need to go all out to qualify. Less intense out the blocks and eased off at 45m.
Semi – ???. Better start, tense at the end as I was level with a guy and only one automatic qualifying spot. He won by a torso and a bit, maybe 6 or 7 hundredths. Electronic timing broke so we were given hand times, which aren’t even worth reporting.
—OUTDOOR SEASON—
Going to work on my weaknesses instead of my strengths, have read KB’s Vertical Jump Bible and have implemented that into my training on sunday morning after drills.
Mar 14
Standing Vertical Jump – 21.5 inches (55cm)
Step In Vertical Jump – 22 inches (56cm)
/\ THIS is why I lose so much ground after 30m, so I’ve stopped ignoring it and admitted I need to do less max. strength and more reactive stuff. VJ test every 4th week.
VJB Plyometrics (week 1)
Walking Lunges
3 x 16 x 10kg
Jump Squats
3 x 10 x 58.5kg
Back Squats
3 x 8 x 108.5kg
Mar 15
Bent Over Rows
2 x 10 x 35kg
Wide Grip Pullups
2 x 9
OH DB Press
2 x 12 x 15kg
Alt. DB Bench
2 x 12 x 30kg
Standing Plate Twist
2 x 10 x 15kg
Mar 16
Wide Split Squats
3 x 8 x 60kg
Plyometric Low Squat Ankle Jump
3 x 30
Mar 17
Bent Over Rows
2 x 12 x 35kg
Wide Grip Pullups
2 x 10
OH DB Press
2 x 12 x 17.5kg
Alt. DB Bench
2 x 12 x 30kg
Standing Plate Twist
2 x 12 x 15kg
Mar 18
SLRDL
2 x 12 x 30kg
Deadlift
4 x 2 x 135kg
ISO Hip Hold
5 x 5kg x 15 secs
Mar 21
VJB Plyometrics (Week 2)
4 Star Drill
3 x 10
Ankle Jumps
4 x 15
Lunge Jumps
5 x 16
1,2,3 Jumps
4 x 10
Jump Squat
3 x 10 x 50kg
Walking Lunges
4 x 16 x 20kg
Back Squats
3 x 8 x 113kg
Mar 22
Bent Over Rows
2 x 10 x 37.5kg
Wide Grip Pullups
2 x 11
OH DB Press
2 x 12 x 20kg
Alt. DB Bench
2 x 12 x 32.5kg
Standing Plate Twist
2 x 12 x 15kg
Mar 23
Wide Split Squats
3 x 8 x 67.5kg
Plyometric Low Squat Ankle Jump
3 x 30
Mar 24
Bent Over Rows
2 x 12 x 37.5kg
Wide Grip Pullups
2 x 12
OH DB Press
2 x 10 x 22.5kg
Alt. DB Bench
2 x 12 x 32.5kg
Standing Plate Twist
2 x 12 x 15kg
Mar 25
SLRDL
2 x 11 x 32.5kg
Deadlift
2 x 2 x 140kg shit
2 x 2 x 130kg sh*t 2nd reps
3 x 4 x 108.5kg
ISO Hip Hold
6 x 5kg x 15 secs
Mar 28
VJB Plyometrics (Week 3)
4 Star Drill
4 x 10
Ankle Jumps
5 x 15
Lunge Jumps
5 x 12 x 3kg per hand
1,2,3 Jumps
4 x 10
Jump Squat
3 x 8 x 41.5kg
Walking Lunges
2 x 12 x 30kg
Back Squats
3 x 6 x 117.5kg
Mar 29
Bench Press
2 x 8 x 78.5kg
Vertical Pushups
1 x 3
1 x 5
Standing Plate Twist
2 x 12 x 15kg
Mar 30
Wide Split Squats
2 x 6 x 69.7kg
1 x 6 x 72kg
Plyo Low Squat Ankle Jump
3 x 30
Mar 31
Bench Press
2 x 8 x 78.5kg
Vertical Pushups
2 x 6