Reply To: Vert Code Elite (Feb 2020)

#10422
Fraser_9to5
Keymaster

WEEK 26

20 Aug

Lateral Drills – 2 x 3 sets
Bound/Sprint – 7 runs
Depth Jump variation – 3 sets
Jump Complex – 3 sets
Eccentric Calf Lower – 10 x 10 secs x 20kg
Side Lying Adductor Raise – 50,40,30

I added in Achilles and adductor strengthening exercises as I need to correct my weaknesses.

21 Aug

Clean Variation – 3 sets
Pistol Squat Variation – 4 sets
Nordic Curls – 4 sets
Calf Raise – 3 sets

22 Aug

3x Core/Mobility supersets

23 Aug

Lateral Drills – 2 x 3 sets
Bound/Sprint – 7 runs
Depth Jump variation – 3 sets
Jump Complex – 3 sets
Eccentric Calf Lower – 10 x 10 secs w 20kg
Copenhagen Plank (knee) – 3 x 25 secs

My adductors need strengthened asap. It’s actually quite nice to not have to go to the court for 4 weeks, while I’m not practising jumping I can focus more on executing each exercise well and correcting weaknesses.

25 Aug

Clean Variation – 3 sets
Pistol Squat Variation – 4 sets
Nordic Curls – 4 sets
Calf Raise – 3 sets

26 Aug

Walk (minimalist shoes) – 2 miles
3x Core/Mobility supersets

My “barefoot” shoes arrived and I gave them a go in my morning walk. There is some padding to them but my feet felt closer to how they do barefoot than they do in trainers, so I will keep it up. I didn’t run as the council were mowing the grass where I normally drop my stuff, so just a long walk at about 18 min/mi pace.

Good week of training, I can see why people enjoy phase 7 as they are short but effective sessions. I don’t even mind not testing my vert after this phase as it feels like more of a strength builder, though there are single leg depth jumps which should be great for gains. Here are said depth jumps, only coming down from mid-shin to control for ground contact time.