Reply To: Custom Jump Program (Nov 2020)

#10445
Fraser_9to5
Keymaster

Preparation – Week 3

6 Dec

8 stretches

9 Dec

Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 8 jumps, best of 57cm/22.4″
DB KoT Lunge – 3 x 10 x 8.5kg
Assisted Nordic Curls – 3 x 6
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 25 secs

12 Dec

Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 6 jumps, best of 58cm/22.8″
DB KoT Lunge – 3 x 10 x 8.5kg
Assisted Nordic Curls – 3 x 6
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 20 secs

Good pair of sessions, I didn’t have time for my second stretching session but I feel like I’m coming back to a base level of conditioning and can start progressing from here. I want to do some running jumps next week, add weights to the patrick step up and possibly a third session, then I can start FJT3 on 21st December.

Here’s one of my Counter-movement jumps, I really like the arm swing as it gets you in a nice rhythm before the jump. I also shook my legs out between reps yesterday and that might have contributed to my extra height.