Reply To: Vert Code Elite (Feb 2020)

#10428
Fraser_9to5
Keymaster

11 Sept

Vert Test – RL = 66cm, LR = 70cm

I didn’t expect to PB, phase 7 felt like a strength phase so if anything I thought I’d be a bit sluggish and flat. It’s nice to test it anyway as a measure of how I’m progressing.

PHASE 8

14 Sept

4 Core supersets

My weekly layout suited starting with day 3, so I opened phase 8 with the ab exercises.

15 Sept

Stability Drill – 3 sets
Hopping Drill – 3 sets
Lateral Drill – 3 sets
Skipping Drill – 3 sets
Step Up Variation – 5 sets
Weighted Jumps – 4 sets

This took longer than I expected but I like the exercises.

16 Sept

Knee Strength Drill – 3 sets
Hang High Pull – 4 sets
Clean Variation – 3 sets
RLESS – 5 sets
Nordic Curls – 4 sets

Ohhh I really like this day. The rep ranges make me feel like there’s at least some sort of taper or a transition from strength to power.

17 Sept

Phase 1 Jump Mechanics Drills – 2 x 3 sets
2 step approach – 5 x 2
4 Core supersets

I was reading the YouTube comments and I’m tired of having a flawed jump technique that everyone focuses on, so I added in the phase 1 drills to help. I don’t know whether twice a week is excessive load but I plan to do the same next week for the other core day. I didn’t measure the 2 step but I will do next time as I was getting some quite good height.

19 Sept

Stability Drill – 3 sets
Hopping Drill – 3 sets
Lateral Drill – 3 sets
Skipping Drill – 3 sets
Step Up Variation – 5 sets
Weighted Jumps – 4 sets

20 Sept

Knee Strength Drill – 3 sets
Hang High Pull – 4 sets
Clean Variation – 3 sets
RLESS – 5 sets
Nordic Curls – 4 sets

Much better second time round. The first session is always a tester where you get a feel for what amount of weight to use but now I have it dialled in already and can load appropriately.

Here are the weighted jumps, it’s only 20kg because as I say it seems to be more about power in this phase