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.