Reply To: Custom Jump Program (Nov 2020)

#10467
Fraser_9to5
Keymaster

WEEK 11

8 Mar

Dorsi Drill – 3 x 15
Pogo Jumps – 5 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 6
A1 Penultimate Acceleration – 3 x 5
A2 Mechanics Primer – 3 x 4
2 step 2 footed jumps – 8 per side

Tried a few extra attempts at the end, feel quite jaded after all that.

9 Mar

Patrick Step Up – 2 x 10 x 60kg
Overhead Squat – 4 x 5 x 25kg
A1 Med Ball Toss – 3 x 3 x 5kg
A2 CMJ – 3 x 3, best of 57cm
BB Drach RLESS – 3 x 6 x 26kg
Nordic Curls – 3 x 6
SL Standing Calf Raise – 2 x 12 x 10kg
Ab Ripper X – Complete

Probably a bit too high with volume at first, I felt very lethargic here and my CMJ showed it.

11 Mar

Dorsi Drill – 3 x 15
Pogo Jumps – 4 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 2 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5
A1 Penultimate Acceleration – 2 x 5
A2 Mechanics Primer – 2 x 4
2 step 2 footed jumps – 4 per side

I experimented with a lighter session, trimming a few sets here and there and it felt better.

12 Mar

Single Leg Hip Raise (3 sec ISO) – 3 x 6 x 22.5kg
Floor to Ceiling Jumps – 3 x 8
DB SLRDL – 3 x 6 x 8.5kg
Hex DL Singles – 120,125,130,135,140,145,150,150kg
Patrick Step Up – 2 x 10 x 60kg
Seated Calf Raise – 40kg x 50 reps total
Ab Ripper X – complete

A few changes here, sissy squats replaced by hex DL singles, which were in Jump Science. I moved patrick step ups later in the session because they don’t really belong in a warm up at 60kg, more of an accessory lift.