Reply To: Custom Jump Program (Nov 2020)

#10466
Fraser_9to5
Keymaster

WEEK 10

1 Mar

Resistance Band Dorsiflexion – 3 x 15
Pogo Jumps – 4 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 2 x 10
ENDED EARLY

I accidentally let our indoor cat out and he went up a tree, so I had to abandon my session and help get him down.

2 Mar

Patrick Step Up – 2 x 10 x 60kg
Overhead Squat – 4 x 5 x 20kg
A1 Med Ball Toss – 3 x 3 x 5kg
A2 CMJ – 3 x 3
B1 BB Drach RLESS – 3 x 6 x 26kg
B2 Split Jumps – 3 x 10
Nordic Curls – 3 x 6
SL Standing Calf Raise – 2 x 12 x 10kg
Ab Ripper X – Complete

I added in a standing calf raise because the other session has a seated one. I really like the combination of med ball toss and countermovement jump, and have since seen it used in a PJF Performance video so it stays.

4 Mar

Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 6, best of ?m
A1 Penultimate Acceleration – 3 x 5
A2 Mechanics Primer – 3 x 4
2 step 2 footed jumps – 7 per side

I allow myself to miss one technical jumping day and one weights session per week. With that in mind, I did the second half of my Monday session, meaning across 2 days I did 1 full session.

5 Mar

Patrick Step Up – 2 x 10 x 60kg
Single Leg Hip Raise (3 sec ISO) – 3 x 6 x 22.5kg
Floor to Ceiling Jumps – 3 x 8
DB SLRDL – 1 x 6 x 10kg, 2 x 6 x 8.5kg
Sissy Squats – 5kg x 18,15,12 (max reps)
Seated Calf Raise – 2 x 12 x 40kg
Ab Ripper X – complete

I added weight to the sissy squats but I think they need to go as I’m planning to make this a 4 month program and max reps of this is more of a month 1-2 exercise. The SLRDL finishes with arms overhead and when I watched myself back on video my elbows were bent and the weight looked sluggish, so I dropped it by 15%.

7 Mar

Rowing Machine – 2 x 1km in 3:58, 3:58
7 stretches

Here are the sissy squats, they torch your quads but that’s something I don’t want to do so late in the custom program.