Reply To: Vert Code Elite (Feb 2020)

#10431
Fraser_9to5
Keymaster

WEEK 31

28 Sept

4 Core supersets

29 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
Tibialis Raise – 25 reps

30 Sept

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

1 Oct

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

I felt like I was getting good spring on my 2 step approaches but I also ditched the plastic ruler so I wasn’t obsessing over height. I’m really glad that I chose to add these jumps in as the more recent phases do feel like an ‘in-season’ program where additional jumping is almost expected of you.

3 Oct

Stability Drill – 3 sets
Hopping Drill – 3 sets
Skipping Drill – 3 sets
Weighted Jumps – 4 sets

I had minor discomfort in my right hamstring and almost concluded that I shouldn’t work out today, but then I remembered he offers a trimmed down version for those short on time that might suit me. I did skip one of the “do not skip this” exercises because I thought that was the highest risk to further hamstring damage. I got through the session with no problems.

4 Oct

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

I breezed through this one. I haven’t been increasing weight because the focus was on maintaining a minimum execution speed. For the Nordics I tried a few without the resistance band and was pleased with my progress.

Here’s one of my 2 step approaches from the extra technical session I’ve been adding in