Reply To: Custom Jump Program (Nov 2020)

January 12, 2021 at 6:06 pm #10450
Fraser_9to5
Keymaster

    WEEK 2

    4 Jan

    Resistance Band Dorsiflexion – 3 x 10
    A1 Pogo Jumps – 4 x 20 secs
    A2 Ziani Leg Lifts – 4 x 60 secs (80cm)
    Kneeling Jumps – 5
    Plank/Plyo/Speed Skater Combo – 3 sets
    Broad Jumps – 5, best of 2.30m
    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 25 secs

    5 Jan

    CMJ – 8 jumps, best of 58cm
    Patrick Step Up – 2 x 15 x 30kg
    BB KoT Lunge – 3 x 10 x 25kg
    Front Squat – 5 x 70,70,75kg
    Band Assisted Nordic Curls – 3 x 7
    Achilles Spring Combo – 2 x 35 secs, 7 reps

    7 Jan

    Resistance Band Dorsiflexion – 3 x 10
    A1 Pogo Jumps – 4 x 20 secs
    A2 Ziani Leg Lifts – 4 x 60 secs (80cm)
    Kneeling Jumps – 5
    Plank/Plyo/Speed Skater Combo – 3 sets
    Broad Jumps – 5, best of 2.35m
    2 step approach – 8 per side
    2 step pop ups – 4 per side
    2 step 2 footed jumps – 6 per side

    Short on time so I skipped the end exercises. I’ll probably move the copenhagen plank to my warm up at some point as my adductors are quite sore by the time I get round to them.

    8 Jan

    CMJ – 9 jumps, best of 58cm
    Patrick Step Up – 2 x 15 x 35kg
    Power Cleans (singles) – 2 x 60kg, 2 x 62.5kg, 2 x 65kg, 2 x 67.5kg, 2 x 70kg
    BB KoT Lunge – 3 x 10 x 30kg
    Band Assisted Nordic Curls – 3 x 7
    Achilles Spring Combo – 2 x 35 secs, 7 reps

    Power cleans were meant to be in it last week but I wanted to establish my front squats more. My technique is ugly so I want to spend time fixing it as the power clean helps a lot with jump power.

    10 Jan

    7 stretches from Becoming a Supple Leopard