WEEK 7
8 Feb
CMJ – 18 reps, 0-5kg attached
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
This was for a YouTube video but I’ll count it as one of my two ‘deload’ sessions for the month.
9 Feb
OFF
Again, I have a 4 session 4 week program and will take 2 of 16 off as a rest in order to keep fresh. This one made sense because I was quite sore after all the CMJ yesterday.
11 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 2.40m
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
The broad jump was a guess, I didn’t write it down.
12 Feb
Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 12
Patrick Step Up – 2 x 15 x 60kg
ATG Split Squat – 2 x 10 x 45kg
Weighted Jumps – 4 x 4 x 40kg
SL Jump to Bench – 3 x 8 per leg
RDL – 3 x 6 x 85kg
RDL was quite easy, might increase it. I really like tuck jumps, hopefully they are actually good for my progress too.
14 Feb
Rowing Machine – 4 x 500m (2 mins), 1:55.X/500m pace
7 stretches from Supple Leopard
I was short on time so switched to a split 2km row at a similar pace to last week. I jump the next day and usually do this in the evening so should probably move it, ~16 hours doesn’t seem like enough time to let my body settle after rowing and stretching.