Reply To: Custom Jump Program (Nov 2020)

#10456
Fraser_9to5
Keymaster

WEEK 6

1 Feb

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 2.48m
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

2 Feb

Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 11
Patrick Step Up – 2 x 15 x 55kg
ATG Split Squat – 2 x 10 x 40kg
Depth Jumps – 4 x 4 x exercise bench (50cm?)
Front Squats (max intent) – 5 x 62.5,65,65kg
Nordic Curls – 3 x 7

Pleased to see my patrick step ups keep improving, front squat was a better weight as before the bar was leaving my shoulders at the top of the movement, an indication it was too light. One other change was to the split squats, now that I’ve reached a decent weight I wanted to drop to two sets and give my thighs a bit of a break.

4 Feb

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 2.42m
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

5 Feb

Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 11
Patrick Step Up – 2 x 15 x 55kg
ATG Split Squat – 2 x 10 x 40kg
Weighted Jumps – 4 x 4 x 40kg
SL Jump to Bench – 3 x 8 per leg
RDL – skipped

My lower back was causing me minor discomfort so there was no point aggravating it with RDL, otherwise business as usual.

7 Feb

Rowing Machine – 10 x 1 min on/1 min off, 1:54/500m pace
7 stretches from Supple Leopard

I had to briefly jog to catch up with my wife on a walk the other day and I was wheezing by the time I got to her. Cardio required. I love/hate the erg so instead of a 3 min warm up prior to stretching I did some repeat 1 min reps at my 1k pace.

Here are my depth jumps, I bought a gym floor tile which I can drop anywhere and give myself a proper surface to land on.