Reply To: Custom Jump Program (Nov 2020)

#10453
Fraser_9to5
Keymaster

WEEK 3

11 Jan

Resistance Band Dorsiflexion – 3 x 10
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Kneeling Jumps – 5
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.45m
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

Suddenly able to travel further in my broad jumps, it was nice to see. I did and up tweaking my adductor though which made me aware of it for the rest of the session.

12 Jan

OFF – My adductor is still bothering me so I skipped legs.

14 Jan

Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.37m
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

I removed the kneeling jumps as they were doing nothing for me, the Copenhagen plank is now in my warm up as it’s good for reducing injury risk of the adductors.

15 Jan

CMJ – 6 jumps, best of 58cm
Patrick Step Up – 2 x 15 x 40kg
Power Cleans (singles) – 10 x 1 x 50kg
BB KoT Lunge – 3 x 8 x 35kg
Band Assisted Nordic Curls – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 reps

I reduced the weight on power cleans and also switched to a hook grip, which was an immediate improvement.

17 Jan

7 stretches from Becoming a Supple Leopard

Overall a solid week, still playing around with exercise order but I’m much happier with it now. The plan was to take 2 sessions off every 4 weeks and if those happen to be because of injury then I can roll straight into the next 4 week cycle without a deload.