WEEK 5
25 Jan
Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.41m
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 re-read the FJT3 program notes and spotted two drills that were phased in later. I used my own arm drill (see Instagram) and the wall drill is dropping into a half squat really quickly. Other than that, this is the technical session so not a lot needed to change. When I do have access to a court I will do some single leg jumps and longer run ups.
26 Jan
Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 10
Patrick Step Up – 2 x 15 x 45kg
ATG Split Squat – 3 x 9 x 35kg
Depth Jumps – 4 x 4 x exercise bench (50cm?)
Front Squats (max intent) – 5 x 50,55,60kg
A1 Nordic Curls – 3 x 7
A2 Pogo Jumps – 3 x 20 secs
The pull throughs were more like a glute activation drill for me, tuck jumps are from Vert Shock which are a stationary version of hurdle hops. The KoT lunge has been rebranded to split squat, because fixed feet is technically not a lunge. I will measure my exercise bench, but I step off that and try to work on a short ground contact time for depth jumps. I wanted to keep front squats in and explode up from the bottom of the movement, I have no idea how much weight I can do that with so I was experimenting.
28 Jan
Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
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
Identical to Monday.
29 Jan
Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 10
Patrick Step Up – 2 x 15 x 50kg
ATG Split Squat – 3 x 10 x 40kg
Weighted Jumps – 4 x 4 x 40kg
SL Jump to Bench – 3 x 8 per leg
RDL – 6 x 70,75,80kg
The first half of the session is the same as Tuesday, then it diverges. I didn’t want to do depth jumps twice a week as they’re taxing on the CNS so I did hex bar weighted jumps, which I did in VCE. Then a single leg hop to my exercise bench, this has been in two programs and I like it. I wanted a change from nordics and to have a hip hinge rather than knee dominant hamstring move. This was all a bit light so I’ll need to bump that next week.
30 Jan
Epsom Salt Bath – 25 mins
Ohhh lord, relaxation galore. I didn’t feel the need for mobility work as I was feeling great after this.
If IG embedding allows, here’s my own arm drill which I was taught by a high jump coach