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.