Reply To: Vert Code Elite (Feb 2020)

#10425
Fraser_9to5
Keymaster

WEEK 27

27 Aug

Lateral Drills – 2 x 3 sets
Bound/Sprint – 8 runs
Depth Jump variation – 3 sets
Jump Complex – 3 sets
Copenhagen Plank (mid-calf) – 3 x 20 secs

29 Aug

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

After 2 sets of Nordics I accepted that I’m not getting anywhere near the Range of Motion I require so I set up resistance band and did sets of band assisted nordics.

30 Aug

Walk (minimalist shoes) – 2.3 miles
3x Core/Mobility supersets

31 Aug

Lateral Drills – 2 x 3 sets
Bound/Sprint – 8 runs
Depth Jump variation – 3 sets
Jump Complex – 3 sets
Eccentric Calf Lower – 11 x 10 secs w 29kg
Copenhagen Plank (mid-calf) – 2 x 25 secs
Copenhagen Plank (full) – 15 secs

Pleased to improve on Copenhagen planks, adductors feel much less flimsy. I also increased the weight on the calf lower for my Achilles, which supposedly needs over a month of complete rest to heal but isn’t getting any worse, so I hope this helps it.

1 Sept

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

2 Sept

Walk (minimalist shoes) – 2.3 miles
3x Core/Mobility supersets

Good week of training, really pleased with the progress of my adductors which no longer feel like they could give way at any moment. Since there are only 3 sessions that get repeated 8 times it’s already a little bit tedious but the short duration workouts suit my schedule so it’s been nice. I can tell in the jump complex that my quads are pretty tired and the plan is to complete the final session of phase 7 on Wed 9th, re-test vert on Fri 11th and start phase 8 on Monday 14th or even Sunday 13th.

Here are my band assisted Nordic curls