Custom Jump Program (Nov 2020)

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  • #10450
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 2

    4 Jan

    Resistance Band Dorsiflexion – 3 x 10
    A1 Pogo Jumps – 4 x 20 secs
    A2 Ziani Leg Lifts – 4 x 60 secs (80cm)
    Kneeling Jumps – 5
    Plank/Plyo/Speed Skater Combo – 3 sets
    Broad Jumps – 5, best of 2.30m
    2 step approach – 8 per side
    2 step pop ups – 4 per side
    2 step 2 footed jumps – 6 per side
    Tibialis Raise – 25 reps
    Copenhagen Plank – 2 x 25 secs

    5 Jan

    CMJ – 8 jumps, best of 58cm
    Patrick Step Up – 2 x 15 x 30kg
    BB KoT Lunge – 3 x 10 x 25kg
    Front Squat – 5 x 70,70,75kg
    Band Assisted Nordic Curls – 3 x 7
    Achilles Spring Combo – 2 x 35 secs, 7 reps

    7 Jan

    Resistance Band Dorsiflexion – 3 x 10
    A1 Pogo Jumps – 4 x 20 secs
    A2 Ziani Leg Lifts – 4 x 60 secs (80cm)
    Kneeling Jumps – 5
    Plank/Plyo/Speed Skater Combo – 3 sets
    Broad Jumps – 5, best of 2.35m
    2 step approach – 8 per side
    2 step pop ups – 4 per side
    2 step 2 footed jumps – 6 per side

    Short on time so I skipped the end exercises. I’ll probably move the copenhagen plank to my warm up at some point as my adductors are quite sore by the time I get round to them.

    8 Jan

    CMJ – 9 jumps, best of 58cm
    Patrick Step Up – 2 x 15 x 35kg
    Power Cleans (singles) – 2 x 60kg, 2 x 62.5kg, 2 x 65kg, 2 x 67.5kg, 2 x 70kg
    BB KoT Lunge – 3 x 10 x 30kg
    Band Assisted Nordic Curls – 3 x 7
    Achilles Spring Combo – 2 x 35 secs, 7 reps

    Power cleans were meant to be in it last week but I wanted to establish my front squats more. My technique is ugly so I want to spend time fixing it as the power clean helps a lot with jump power.

    10 Jan

    7 stretches from Becoming a Supple Leopard

    #10453
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 3

    11 Jan

    Resistance Band Dorsiflexion – 3 x 10
    A1 Pogo Jumps – 4 x 20 secs
    A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
    Kneeling Jumps – 5
    Plank/Plyo/Speed Skater Combo – 3 sets
    Broad Jumps – 5, best of 2.45m
    2 step approach – 8 per side
    2 step pop ups – 4 per side
    2 step 2 footed jumps – 6 per side
    Tibialis Raise – 25 reps

    Suddenly able to travel further in my broad jumps, it was nice to see. I did and up tweaking my adductor though which made me aware of it for the rest of the session.

    12 Jan

    OFF – My adductor is still bothering me so I skipped legs.

    14 Jan

    Resistance Band Dorsiflexion – 2 x 15
    A1 Pogo Jumps – 4 x 20 secs
    A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
    Plank/Plyo/Speed Skater Combo – 3 sets
    Broad Jumps – 5, best of 2.37m
    2 step approach – 8 per side
    2 step pop ups – 4 per side
    2 step 2 footed jumps – 6 per side
    Tibialis Raise, 25 reps

    I removed the kneeling jumps as they were doing nothing for me, the Copenhagen plank is now in my warm up as it’s good for reducing injury risk of the adductors.

    15 Jan

    CMJ – 6 jumps, best of 58cm
    Patrick Step Up – 2 x 15 x 40kg
    Power Cleans (singles) – 10 x 1 x 50kg
    BB KoT Lunge – 3 x 8 x 35kg
    Band Assisted Nordic Curls – 3 x 7
    Achilles Spring Combo – 2 x 35 secs, 7 reps

    I reduced the weight on power cleans and also switched to a hook grip, which was an immediate improvement.

    17 Jan

    7 stretches from Becoming a Supple Leopard

    Overall a solid week, still playing around with exercise order but I’m much happier with it now. The plan was to take 2 sessions off every 4 weeks and if those happen to be because of injury then I can roll straight into the next 4 week cycle without a deload.

    #10454
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 4

    18 Jan

    Resistance Band Dorsiflexion – 2 x 15
    A1 Pogo Jumps – 4 x 20 secs
    A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
    Plank/Plyo/Speed Skater Combo – 3 sets
    Broad Jumps – 5, best of 2.40m
    2 step approach – 8 per side
    2 step pop ups – 4 per side
    2 step 2 footed jumps – 6 per side
    Tibialis Raise – 25 reps

    19 Jan

    CMJ – 6 jumps, best of 60cm
    Patrick Step Up – 2 x 15 x 40kg
    Front Squats – 3 x 5 x 75kg
    BB KoT Lunge – 3 x 9 x 35kg
    Band Assisted Nordic Curls – 3 x 7

    Pleasantly surprised by my CMJ, not far off my PB now (63cm?). I’m also aware of the rough rule that your running vert should be 5+ inches more than standing, so I’m keen to test my running vert soon.

    21 Jan

    OFF – Moving house and while I had time at the end of the day to squeeze in a session, I felt the quality would be poor.

    23 Jan

    CMJ – 6 jumps, best of 59cm
    Patrick Step Up – 2 x 15 x 45kg
    Power Cleans (doubles) – 2 x 60,60,65,70,75kg
    BB KoT Lunge – 3 x 10 x 35kg
    Band Assisted Nordic Curls – 3 x 7
    Achilles Spring Combo – 2 x 35 secs, 7 reps

    My power clean technique is still a work in progress, but if I don’t use enough weight I end up upright rowing it. Nice to see my CMJ stayed slightly above my previous weeks. I took an extra day before completing this because moving house took more out of me than I thought and I was aching in a few places.

    24 Jan

    7 stretches from Becoming a Supple Leopard

    So that’s the end of my first 4 week cycle, I’ve sat down and looked at what I want to add/remove for the next four weeks and I’m happy with what I have. I could obsessively pick over each exercise or try and fit everything in but I wanted to avoid overthinking and stick with what first comes to mind.

    Here’s my slightly improved power cleans with a hook grip

    https://www.instagram.com/p/CKcHAXnnLAz/?utm_source=ig_web_copy_link

    #10455
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 5

    25 Jan

    Resistance Band Dorsiflexion – 2 x 15
    A1 Pogo Jumps – 4 x 20 secs
    A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
    Wall Drill – 2 x 6
    Arm Drill – 3 x 10
    Plank/Plyo/Speed Skater Combo – 3 sets
    Broad Jumps – 5, best of 2.41m
    2 step approach – 8 per side
    2 step pop ups – 4 per side
    2 step 2 footed jumps – 6 per side
    Tibialis Raise – 25 reps

    I re-read the FJT3 program notes and spotted two drills that were phased in later. I used my own arm drill (see Instagram) and the wall drill is dropping into a half squat really quickly. Other than that, this is the technical session so not a lot needed to change. When I do have access to a court I will do some single leg jumps and longer run ups.

    26 Jan

    Banded Pull Through – 3 x 8
    Tuck Jumps – 2 x 10
    Patrick Step Up – 2 x 15 x 45kg
    ATG Split Squat – 3 x 9 x 35kg
    Depth Jumps – 4 x 4 x exercise bench (50cm?)
    Front Squats (max intent) – 5 x 50,55,60kg
    A1 Nordic Curls – 3 x 7
    A2 Pogo Jumps – 3 x 20 secs

    The pull throughs were more like a glute activation drill for me, tuck jumps are from Vert Shock which are a stationary version of hurdle hops. The KoT lunge has been rebranded to split squat, because fixed feet is technically not a lunge. I will measure my exercise bench, but I step off that and try to work on a short ground contact time for depth jumps. I wanted to keep front squats in and explode up from the bottom of the movement, I have no idea how much weight I can do that with so I was experimenting.

    28 Jan

    Resistance Band Dorsiflexion – 2 x 15
    A1 Pogo Jumps – 4 x 20 secs
    A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
    Wall Drill – 2 x 6
    Arm Drill – 3 x 10
    Plank/Plyo/Speed Skater Combo – 3 sets
    Broad Jumps – 5, best of 2.45m
    2 step approach – 8 per side
    2 step pop ups – 4 per side
    2 step 2 footed jumps – 6 per side
    Tibialis Raise – 25 reps

    Identical to Monday.

    29 Jan

    Banded Pull Through – 3 x 8
    Tuck Jumps – 2 x 10
    Patrick Step Up – 2 x 15 x 50kg
    ATG Split Squat – 3 x 10 x 40kg
    Weighted Jumps – 4 x 4 x 40kg
    SL Jump to Bench – 3 x 8 per leg
    RDL – 6 x 70,75,80kg

    The first half of the session is the same as Tuesday, then it diverges. I didn’t want to do depth jumps twice a week as they’re taxing on the CNS so I did hex bar weighted jumps, which I did in VCE. Then a single leg hop to my exercise bench, this has been in two programs and I like it. I wanted a change from nordics and to have a hip hinge rather than knee dominant hamstring move. This was all a bit light so I’ll need to bump that next week.

    30 Jan

    Epsom Salt Bath – 25 mins

    Ohhh lord, relaxation galore. I didn’t feel the need for mobility work as I was feeling great after this.

    If IG embedding allows, here’s my own arm drill which I was taught by a high jump coach

    #10456
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 6

    1 Feb

    Resistance Band Dorsiflexion – 2 x 15
    A1 Pogo Jumps – 4 x 20 secs
    A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
    Wall Drill – 2 x 6
    Arm Drill – 3 x 10
    Plank/Plyo/Speed Skater Combo – 3 sets
    Broad Jumps – 5, best of 2.48m
    2 step approach – 8 per side
    2 step pop ups – 4 per side
    2 step 2 footed jumps – 6 per side
    Tibialis Raise – 25 reps

    2 Feb

    Banded Pull Through – 3 x 8
    Tuck Jumps – 2 x 11
    Patrick Step Up – 2 x 15 x 55kg
    ATG Split Squat – 2 x 10 x 40kg
    Depth Jumps – 4 x 4 x exercise bench (50cm?)
    Front Squats (max intent) – 5 x 62.5,65,65kg
    Nordic Curls – 3 x 7

    Pleased to see my patrick step ups keep improving, front squat was a better weight as before the bar was leaving my shoulders at the top of the movement, an indication it was too light. One other change was to the split squats, now that I’ve reached a decent weight I wanted to drop to two sets and give my thighs a bit of a break.

    4 Feb

    Resistance Band Dorsiflexion – 2 x 15
    A1 Pogo Jumps – 4 x 20 secs
    A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
    Wall Drill – 2 x 6
    Arm Drill – 3 x 10
    Plank/Plyo/Speed Skater Combo – 3 sets
    Broad Jumps – 5, best of 2.42m
    2 step approach – 8 per side
    2 step pop ups – 4 per side
    2 step 2 footed jumps – 6 per side
    Tibialis Raise – 25 reps

    5 Feb

    Banded Pull Through – 3 x 8
    Tuck Jumps – 2 x 11
    Patrick Step Up – 2 x 15 x 55kg
    ATG Split Squat – 2 x 10 x 40kg
    Weighted Jumps – 4 x 4 x 40kg
    SL Jump to Bench – 3 x 8 per leg
    RDL – skipped

    My lower back was causing me minor discomfort so there was no point aggravating it with RDL, otherwise business as usual.

    7 Feb

    Rowing Machine – 10 x 1 min on/1 min off, 1:54/500m pace
    7 stretches from Supple Leopard

    I had to briefly jog to catch up with my wife on a walk the other day and I was wheezing by the time I got to her. Cardio required. I love/hate the erg so instead of a 3 min warm up prior to stretching I did some repeat 1 min reps at my 1k pace.

    Here are my depth jumps, I bought a gym floor tile which I can drop anywhere and give myself a proper surface to land on.

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