Reply To: Custom Jump Program (Nov 2020)

#10449
Fraser_9to5
Keymaster

23 Dec

Resistance Band Dorsiflexion – 3 x 10
Pogo Jumps – 3 x 20 secs
Broad Jumps, 5
Plank/Plyo/Speed Skater Combo – 3 sets
2 Step 2 foot jumps – 8
Patrick Step Up – 2 x 15 x 10kg
DB KoT Lunge – 10 x 5kg
BB KoT Lunge – 2 x 8 x 20kg
Band Assisted Nordic Curl – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 reps

25 Dec

Resistance Band Dorsiflexion – 3 x 10
Pogo Jumps – 4 x 20 secs
Broad Jumps – 6, best of 2.32m
Plank/Plyo/Speed Skater Combo – 3 sets
CMJ – 7 jumps, best of 57cm
Patrick Step Up – 2 x 15 x 15kg
BB KoT Lunge – 3 x 8 x 20kg
Band Assisted Nordic Curl – 3 x 7

I still haven’t finalised the exercises. The plan is to do 4 weeks, then have a 2-3 day taper and change up some of the exercises or set/rep schemes. I incorporated some of the warm up drills from Freak Jump Technique 3, such as the dorsiflexion and the broad jumps. The combo is a 10 second RKC plank, 4 plyo pushups and 4 speed skaters (lateral bounds), to activate the muscles.

WEEK 1

28 Dec

Resistance Band Dorsiflexion – 3 x 10
Pogo Jumps – 4 x 20 secs
Broad Jumps – 5, best of 2.33m
Kneeling Jumps, 4
Plank/Plyo/Speed Skater Combo – 3 sets
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 20 secs

This is the technical jumping day, I don’t have a lot of space so I can’t do much more than a 2 step approach, but that will stop me getting ahead of myself. This will be Mon & Thurs, with weights based on Tues & Fri, then the weekend off.

29 Dec

CMJ – 10 jumps, best of 58cm
Patrick Step Up – 2 x 15 x 20kg
BB KoT Lunge – 3 x 8 x 20kg
Front Squat – 5 x 50,55,60kg
Band Assisted Nordic Curls – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 reps

The patrick step up is something I can happily increase the weight on, and now I’ve switched to a barbell lunge I can load up too. When I read that a 2 footed jump is more quad dominant I immediately wanted to include front squats but they’ve not really been in the programs I’ve followed. I won’t go super heavy there.

31 Dec

Resistance Band Dorsiflexion – 3 x 10
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (80cm)
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.31m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 20 secs

Someone directed me to Kadour Ziani a while back and I had noted down his leg lifts (stand and lift straight leg over an object in front of you, repeat for time). The pogo jumps come with a 2 minute rest, so it was a perfect place to fit in some leg lifts.

1 Jan 2021

CMJ – 10 jumps, best of 56cm
Patrick Step Up – 2 x 15 x 25kg
BB KoT Lunge – 3 x 10 x 20kg
Front Squat – 5 x 60,65,70kg
Band Assisted Nordic Curls – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 reps

3 Jan

7 stretches from Becoming a Supple Leopard

I have a list of my favourites and I know it’ll help keep me in better condition for the following training week.