Reply To: Custom Jump Program (Nov 2020)

#10457
Fraser_9to5
Keymaster

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.