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February 17, 2021 at 9:52 pm #10457Fraser_9to5Keymaster
WEEK 7
8 Feb
CMJ – 18 reps, 05kg attached
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per sideThis was for a YouTube video but I’ll count it as one of my two ‘deload’ sessions for the month.
9 Feb
OFF
Again, I have a 4 session 4 week program and will take 2 of 16 off as a rest in order to keep fresh. This one made sense because I was quite sore after all the CMJ yesterday.
11 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 2.40m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 repsThe broad jump was a guess, I didn’t write it down.
12 Feb
Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 12
Patrick Step Up – 2 x 15 x 60kg
ATG Split Squat – 2 x 10 x 45kg
Weighted Jumps – 4 x 4 x 40kg
SL Jump to Bench – 3 x 8 per leg
RDL – 3 x 6 x 85kgRDL was quite easy, might increase it. I really like tuck jumps, hopefully they are actually good for my progress too.
14 Feb
Rowing Machine – 4 x 500m (2 mins), 1:55.X/500m pace
7 stretches from Supple LeopardI was short on time so switched to a split 2km row at a similar pace to last week. I jump the next day and usually do this in the evening so should probably move it, ~16 hours doesn’t seem like enough time to let my body settle after rowing and stretching.
March 1, 2021 at 12:07 am #10458Fraser_9to5KeymasterWEEK 8
15 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 reps16 Feb
Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 12
Patrick Step Up – 2 x 15 x 60kg
ATG Split Squat – 2 x 10 x 45kg
Depth Jumps – 4 x 4 x exercise bench (50cm?)
Front Squats (max intent) – 3 x 5 x 65kg
Nordic Curls – 3 x 718 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 2.43m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps19 Feb
Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 12
Patrick Step Up – 2 x 15 x 60kg
ATG Split Squat – 2 x 7 x 50kg
Weighted Jumps – 4 x 4 x 50kg
SL Jump to Bench – 3 x 8 per leg
RDL – 3 x 6 x 90kgI read an article by Bret Contreras which said that 30% 1RM for peak power isn’t always the best option. For power cleans it’s closer to 80% so I went heavier with weighted jumps, before seeing a Mike Boyle article stating that a weight allowing you to jump 7080% of your unweighted best vert is ideal. For me that would be 1012kg, so a 56kg DB in each hand.
21 Feb
Rowing Machine – 10 x 1 min on/1 min off, 1:501:56/500m pace
7 stretches from Supple LeopardMarch 6, 2021 at 12:28 am #10459Fraser_9to5KeymasterWEEK 9
22 Feb
Resistance Band Dorsiflexion – 2 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, best of 2.48m
A1 Penultimate Acceleration – 3 x 5
A2 Mechanics Primer – 3 x 4
2 step 2 footed jumps – 6 per sideI removed the ziani leg lift so that I could do the Wall/Arm drills between sets of pogo jumps. I brought in two jumping drills from Vert Code Elite phase 1 instead of my approach jumps and pop ups. These felt so much better and the main focus is on a big penultimate step and for the primer it’s about arm swing.
23 Feb
Concentriconly Deadlift – 60,90,100,110,120,130,140kg
CMJ – 2 x 4
Patrick Step Up – 2 x 15 x 60kg
Overhead Squat – 4 x 5 x 20kg
A1 BB Drach RLESS – 3 x 6 x 26kg
A2 Split Jumps – 3 x 10
Nordic Curls – 2 x 6
Ab Ripper X – Half of each setI used to do a concentriconly deadlift (drop from the top) prior to rugby training and I’d feel amazing having maximally recruited my muscles without much fatigue. It didn’t really work out here so I won’t be repeating that. Two programs had an overhead squat in, mainly for flexibility, and Drach RLESS is straight from Vert Code Elite Phase 3. I superset with split jumps, then realised that the RLESS are explosive too so it’s not really that complex training pairing of heavy and then fast. I said in month 1 I might put in ab ripper x and I have done, but I eased in knowing I’ll otherwise be sore for days.
25 Feb
Resistance Band Dorsiflexion – 2 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, best of 2.52m
A1 Penultimate Acceleration – 3 x 5
A2 Mechanics Primer – 3 x 4
2 step 2 footed jumps – 7 per sideBest I’ve jumped this year in broad jump. I put in an extra 2 footed jump after getting feedback on my jump volume, I’ll add more on Mondays too.
26 Feb
Patrick Step Up – 2 x 10 x 60kg
Single Leg Hip Raise (3 sec ISO) – 3 x 6 x 20kg
Floor to Ceiling Jumps – 3 x 8
DB SLRDL – 3 x 6 x 10kg
Sissy Squats – 20,19,14 (max reps)
Seated Calf Raise – 15 x 20kg, 15 x 30kg
Ab Ripper X – completeThe hip raise is mainly for glute activation, floor to ceiling jumps are just jumps for height but touching the floor each rep. I did a bodyweight leg program once and loved sissy squats so they go in, I’m not sure about going to failure in a jump program but we’ll see how it goes. Ab ripper X was every bit as horrible as I remember.
28 Feb
Rowing Machine – 4 x 500m in 1:582:08
7 stretches from Supple LeopardI went quite aggressive with the pace last week so wanted to dial it back.
Here are some overhead squats
March 10, 2021 at 1:22 am #10466Fraser_9to5KeymasterWEEK 10
1 Mar
Resistance Band Dorsiflexion – 3 x 15
Pogo Jumps – 4 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 2 x 10
ENDED EARLYI accidentally let our indoor cat out and he went up a tree, so I had to abandon my session and help get him down.
2 Mar
Patrick Step Up – 2 x 10 x 60kg
Overhead Squat – 4 x 5 x 20kg
A1 Med Ball Toss – 3 x 3 x 5kg
A2 CMJ – 3 x 3
B1 BB Drach RLESS – 3 x 6 x 26kg
B2 Split Jumps – 3 x 10
Nordic Curls – 3 x 6
SL Standing Calf Raise – 2 x 12 x 10kg
Ab Ripper X – CompleteI added in a standing calf raise because the other session has a seated one. I really like the combination of med ball toss and countermovement jump, and have since seen it used in a PJF Performance video so it stays.
4 Mar
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 6, best of ?m
A1 Penultimate Acceleration – 3 x 5
A2 Mechanics Primer – 3 x 4
2 step 2 footed jumps – 7 per sideI allow myself to miss one technical jumping day and one weights session per week. With that in mind, I did the second half of my Monday session, meaning across 2 days I did 1 full session.
5 Mar
Patrick Step Up – 2 x 10 x 60kg
Single Leg Hip Raise (3 sec ISO) – 3 x 6 x 22.5kg
Floor to Ceiling Jumps – 3 x 8
DB SLRDL – 1 x 6 x 10kg, 2 x 6 x 8.5kg
Sissy Squats – 5kg x 18,15,12 (max reps)
Seated Calf Raise – 2 x 12 x 40kg
Ab Ripper X – completeI added weight to the sissy squats but I think they need to go as I’m planning to make this a 4 month program and max reps of this is more of a month 12 exercise. The SLRDL finishes with arms overhead and when I watched myself back on video my elbows were bent and the weight looked sluggish, so I dropped it by 15%.
7 Mar
Rowing Machine – 2 x 1km in 3:58, 3:58
7 stretchesHere are the sissy squats, they torch your quads but that’s something I don’t want to do so late in the custom program.
March 22, 2021 at 1:06 am #10467Fraser_9to5KeymasterWEEK 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 sideTried 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 – CompleteProbably 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 sideI 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 – completeA 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.

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