Reply To: Vert Code Elite (Feb 2020)

#10419
Fraser_9to5
Keymaster

WEEK 23

30 Jul

Single Step Accel – 2 sets
Diagonal Step/Bound – 3 sets
Skip Bounds – 4 sets
Practice Jumps – 15 total, failed at RL 70cm and LR = 73cm
Triple CC – 4 sets, 140kg Hex DL
Deficit RLESS – 3 sets
Agility Drill – 2 sets

I was a LONG way from getting those practice jump heights, I watched the videos back and I was flapping away at the air. Deadlifts were pushing it, I had to use my straps for one set, I felt a bit flat today.

31 Jul

Hip/Hamstring Superset
Ab/Hip Superset
Lower Abs – 3 sets
Lower Back – 2 sets
Row 3km in 2:18/500m pace

Really leisurely row, not trying to push it.

2 Aug

Sprint – 10 x 60m(?) in 9.47, 8.70, 8.49, 8.26, ?, 8.13, 8.31, ?, 8.26, 8.45
Speed Hops – 4 x 20m per leg
Broad Jump to Bound – 3 sets
Speed Skater Variation – 2 sets
Hurdle Jumps – 6 sets
Ankle Stiffness – 4 sets
Hamstring ISO – 3 sets

Who knows what distance that was, I paced it out as 60m but when I measured it after the session I got ~62m. I did this on a proper track and it was so nice to accelerate properly in sprint spikes. I was wary of pulling a muscle so I sat at 95% for most of the runs.

3 Aug

Hip/Hamstring Superset
Ab/Hip Superset
Lower Abs – 3 sets
Lower Back – 2 sets

4 Aug
AM Barefoot Walking – 1 mile in 20 mins
Single Step Accel – 2 sets
Diagonal Step/Bound – 3 sets
Skip Bounds – 4 sets
Practice Jumps – 10 total, LR = 67cm
Triple CC – 4 sets, 130kg Hex DL
Deficit RLESS – 3 sets
Agility Drill – 2 sets

Not at the races today. I’m reading “Born to Run” and it advocates barefoot walking/running to strengthen the foot so I did a mile in the morning. I felt my adductor stretch a bit doing a RL approach so I focused on LR today while also holding back. I had no spring and was barely able to touch 67cm, which was initially set up for my weaker RL jumps. I’m not concerned at all, when I trained in sprinting I’d have days where I was completely off the pace. You don’t magically lose your power and spring in a couple of days so I’ve taken an epsom salt bath and might push the next session back a day to let my legs rest.

Here’s one of my track sprints