Reply To: Custom Jump Program (Nov 2020)

#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