WEEK 8
15 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
16 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
Depth Jumps – 4 x 4 x exercise bench (50cm?)
Front Squats (max intent) – 3 x 5 x 65kg
Nordic Curls – 3 x 7
18 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 2.43m
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 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 7 x 50kg
Weighted Jumps – 4 x 4 x 50kg
SL Jump to Bench – 3 x 8 per leg
RDL – 3 x 6 x 90kg
I read an article by Bret Contreras which said that 30% 1RM for peak power isn’t always the best option. For power cleans it’s closer to 80% so I went heavier with weighted jumps, before seeing a Mike Boyle article stating that a weight allowing you to jump 70-80% of your unweighted best vert is ideal. For me that would be 10-12kg, so a 5-6kg DB in each hand.
21 Feb
Rowing Machine – 10 x 1 min on/1 min off, 1:50-1:56/500m pace
7 stretches from Supple Leopard