Custom Jump Program (Nov 2020)

Viewing 5 posts - 11 through 15 (of 22 total)
  • Author
    Posts
  • #10457
    Fraser_9to5
    Keymaster

    WEEK 7

    8 Feb

    CMJ – 18 reps, 0-5kg attached
    2 step approach – 8 per side
    2 step pop ups – 4 per side
    2 step 2 footed jumps – 6 per side

    This 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 reps

    The 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 85kg

    RDL 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 Leopard

    I 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.

    #10458
    Fraser_9to5
    Keymaster

    WEEK 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 reps

    16 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 7

    18 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 reps

    19 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 90kg

    I 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 70-80% of your unweighted best vert is ideal. For me that would be 10-12kg, so a 5-6kg DB in each hand.

    21 Feb

    Rowing Machine – 10 x 1 min on/1 min off, 1:50-1:56/500m pace
    7 stretches from Supple Leopard

    #10459
    Fraser_9to5
    Keymaster

    WEEK 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 side

    I 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

    Concentric-only 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 set

    I used to do a concentric-only 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 side

    Best 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 – complete

    The 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 body-weight 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 1:58-2:08
    7 stretches from Supple Leopard

    I went quite aggressive with the pace last week so wanted to dial it back.

    Here are some overhead squats

    #10466
    Fraser_9to5
    Keymaster

    WEEK 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 EARLY

    I 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 – Complete

    I 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 side

    I 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 – complete

    I 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 1-2 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 stretches

    Here are the sissy squats, they torch your quads but that’s something I don’t want to do so late in the custom program.

    #10467
    Fraser_9to5
    Keymaster

    WEEK 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 side

    Tried 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 – Complete

    Probably 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 side

    I 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 – complete

    A 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.

Viewing 5 posts - 11 through 15 (of 22 total)
  • You must be logged in to reply to this topic.