Reply To: Custom Jump Program (Nov 2020)


    WEEK 13

    29 Mar

    Broad Jumps – 7 (best of 254cm)
    A1 Penultimate Acceleration – 2 x 5
    A2 Mechanics Primer – 2 x 4
    2 step jumps – 3
    4 step jumps – 3
    2 step jumps – 4

    A few cm further in broad jumps, always nice to make progress. The intention was to do some full jumps but my technique immediately starts breaking down so I feel sticking to a 2 step is what’s best for me right now. I easily touched the rim, it’s certainly way down on 10ft so I will measure it next week. (edit: it’s 9ft5 or 287cm)

    31 Mar

    Seated Box Jumps – 3 x 5
    Split Jumps – 3 x 5 per side
    SL Line Hops – 3 x 20 secs per leg of Fwd/Bwd and Lateral

    The seated jumps were meant to be with feet in the same stance as they’d be from a running vert but that felt really unnatural so I just did the standard ones. I landed on grass to reduce the impact, I don’t have a suitable box to jump on.

    2 Apr

    Flying Runs – 6 x 20m
    Shock Jumps – 4 x 5 x 100cm
    Reverse Nordics (band assist) – 3 x 15
    Dominik Sky Beginner Abs – 1 circuit

    Flying runs are top speed runs but not accelerating maximally. The idea was to reduce fatigue but having thought about it the more sensible thing would be to make the run itself a little longer, so next week I’ll do 25m. I didn’t have my stopwatch so I’ve no idea what time they were but I felt very rusty.

    Someone messaged me about a good ab routine and I tried it out. I did one circuit in around 8 minutes, excluding the max. plank. I could have done more but I was worried I’d be hurting for days (I wasn’t).

    3 Apr

    Foam Rolling and Massage Gun

    Really liking the massage gun, main target was VMO, calves, adductors and glutes.

    4 Apr

    7 mobility stretches

    Here are my shock jumps, I wanted to avoid my heels touching which should be good for the Achilles and ankle strength.