Reply To: Custom Jump Program (Nov 2020)

#10444
Fraser_9to5
Keymaster

Edit: Between Dec and Feb my jumps were off by 1-2cm, these have been corrected.

Preparation – Week 2

30 Nov

7 Stretches from Becoming a Supple Leopard
Soleus Stretch 2 x 40 secs

I’ve moved the soleus stretch with all the others.

2 Dec

Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 5 jumps, best of 54cm/21.25″
DB KoT Lunge – 3 x 10 x 2.5kg
Assisted Nordic Curls – 3 x 4
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 20 secs

Much better structure to this workout. I could tell how rusty I was when trying a CMJ so I’m not bothered by the (lack of) height. I retained my strength for nordics quite well which was pleasing.

4 Dec

4 Stretches from Becoming a Supple Leopard
Soleus Stretch 2 x 40 secs

I skipped a few as I was short on time.

5 Dec

Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 5 jumps, best of 58cm/22.8″
DB KoT Lunge – 3 x 10 x 5kg
Assisted Nordic Curls – 3 x 5
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 25 secs

My legs didn’t feel that sore after the last session so I’m going to start adding reps/weight where possible. It feels like I could add in 1-2 more exercises so I’ll have a think about what’s missing. It could be that I go to the courts next week (weather permitting) and see where my running vert is at.