Reply To: Custom Jump Program (Nov 2020)


    WEEK 4

    18 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 2.40m
    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

    19 Jan

    CMJ – 6 jumps, best of 60cm
    Patrick Step Up – 2 x 15 x 40kg
    Front Squats – 3 x 5 x 75kg
    BB KoT Lunge – 3 x 9 x 35kg
    Band Assisted Nordic Curls – 3 x 7

    Pleasantly surprised by my CMJ, not far off my PB now (63cm?). I’m also aware of the rough rule that your running vert should be 5+ inches more than standing, so I’m keen to test my running vert soon.

    21 Jan

    OFF – Moving house and while I had time at the end of the day to squeeze in a session, I felt the quality would be poor.

    23 Jan

    CMJ – 6 jumps, best of 59cm
    Patrick Step Up – 2 x 15 x 45kg
    Power Cleans (doubles) – 2 x 60,60,65,70,75kg
    BB KoT Lunge – 3 x 10 x 35kg
    Band Assisted Nordic Curls – 3 x 7
    Achilles Spring Combo – 2 x 35 secs, 7 reps

    My power clean technique is still a work in progress, but if I don’t use enough weight I end up upright rowing it. Nice to see my CMJ stayed slightly above my previous weeks. I took an extra day before completing this because moving house took more out of me than I thought and I was aching in a few places.

    24 Jan

    7 stretches from Becoming a Supple Leopard

    So that’s the end of my first 4 week cycle, I’ve sat down and looked at what I want to add/remove for the next four weeks and I’m happy with what I have. I could obsessively pick over each exercise or try and fit everything in but I wanted to avoid overthinking and stick with what first comes to mind.

    Here’s my slightly improved power cleans with a hook grip