Reply To: Custom Jump Program (Nov 2020)

#10468
Fraser_9to5
Keymaster

WEEK 12

15 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 – 2 sets
Broad Jumps – 5
A1 Penultimate Acceleration – 2 x 5
A2 Mechanics Primer – 2 x 4
2 step 2 footed jumps – 5 per side

A shorter session than last Monday, better this way.

16 Mar

REST

I purposefully miss one technical jumping day and one gym session each month as a rest for my body.

18 Mar

Dorsi Drill – 3 x 15
Pogo Jumps – 5 x 20 secs
Wall Drill – 3 x 6
Arm Drill – 3 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 – 6 per side

19 Mar

Single Leg Hip Raise (3 sec ISO) – 2 x 8 x 25kg
Floor to Ceiling Jumps – 3 x 8
DB SLRDL – 3 x 6 x 8.5kg
Hex DL Singles – 130,130,137.5,142.5,147.5,152.5,152.5, 152.5kg
Seated Calf Raise – 40kg x 50 reps total
L-Sit hold – 8 x 20 secs

Hex DL turned into ego lifting, should avoid 1RM and work with 80-90% at speed. I tweaked my back a little, enough to skip ab ripper x and do some L-sits instead.

20 Mar

Foam Rolling

21 Mar

Massage gun, 25 mins

New toy, gave it a whirl and really like it. I mainly pummelled my calves but did a bit of adductors and glutes, calves hurt already which is exactly how they feel after a proper sports massage.