Reply To: Vert Shock (May 2018)

#5250
Fraser_9to5
Keymaster

10 May

Rest day. Foam rolling of my back, groin, hamstrings, quads and calves. Tennis ball to find knots in my glutes and golf ball on the sole of my foot. Also hip flexor sofa stretch.

11 May

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Speed Skaters – 3 x 15 per leg
180 Squat Jumps – 3 x 10

12 May

Lateral High Jump – 3 x 20
Depth Jump – 3 x 8
Single Leg Box Jumps – 2 x 8 per leg (did too many last week)
Seated Box Jumps – 3 x 8

13 May

Uphill Sprints – 4 x 20m
Uphill Squat Jumps – 3 x 15
Clap Pushups – 2 x 10
V-Situps – 3 x 15
Plate Twists – 3 x 30 secs x 10kg

Much better second time round, already felt more reactive off the floor and my body was less run-down after the depth jump day. I think improving my technique helped, I was likely too upright when I landed depth jumps and was jarring my lower back. I realised glutes were knackered from the lateral jumping and after the initial tough session they have less DOMS.

I’ve been eating more as i’m very light following a 10 week calorie restriction. This week averaged P144 C220 F93 Cals 2320.

Resting today (14th) then first CMJ re-test tomorrow afternoon and a short video update.

Below are my tuck jumps from Day 5.

A post shared by 9to5 Strength (@9to5strength) on