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Straight into another one. I will officially start this on the 6th but I wanted to establish which of the 6 levels I will be.
3 Oct – Preliminary Testing
Goblet Squat – 4 x 25kg
Back Squat – 4 x 60kg, 3 x 80kg, 1 x 100kg, 5 x 112.5kg (est 1RM 126.5kg), 2 x 120kg (est 1RM 123.5kg)
Vert / Height = 26.75″ / 69″ = 0.388I only needed one rep to depth to pass level 1, which is the goblet squat, My body-weight is 73.5kg so 1.5x BW squat would be 112.5kg or more. I repped this out for an estimated 1RM then again with 120kg. An average would be 125kg but I did this at 8am with no breakfast so I will probably use 130kg for the program, if not 135kg.
That puts me at LEVEL 3
6 Oct
Depth Drop – 4 x 5 x 30cm
Rhythm Jump – 4 x 10
Rebounds – 3 x 20
OH Squat – 4 x 5 x 20kg
Hex DL – Singles @ 2 x 100kg, 110k,g 120kg, 2 x 130kg, 2 x 135kg, 2 x 140kgReally liked this session, anything with deadlift singles is a winner in my book. Only used the bar for OH squat as it’s more about gaining flexibility than setting PB’s.
8 Oct
Depth Drop – 3 x 5 x 40cm
Skips (Height) – 4 x 10
Rhythm Jumps – 3 x 10
SL Line Hops – 2 x 15 secs per leg per directionI know depth drop as “shock jumps” and I’ve done up to 1 metre at Uni, so didn’t want to mull around at 30cm when I know I can cope with higher. Also used to do skips for height at uni for our sprints warm up and it was nice to do them again.
10 Oct
Standing Vert – 56cm, 56cm, 57cm, 57cm, 57cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 6 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 4 x 5 x 20kg
Box Squat – 8 x 65kg, 3 x 8 x 85kgAlready tired my legs out enough that I’m down on my CMJ best. His technical cues helped me feel really explosive off two feet, I have never ever tried a single leg approach for a dunk and it showed. I will keep at it if only to improve co-ordination. Box squats were capped at 65% 1RM which for me is 85kg, felt really strong here.
As well as this I’m doing his full daily routine which involves a few bodyweight exercises for sets of 20 and then a series of about a dozen stretches.
13 Oct
Depth Drop – 4 x 5 x 40cm
Rhythm Jump – 5 x 10
Rebounds – 3 x 20
OH Squat – 5 x 20kg, 22.5kg, 22.5kg, 25kg
Hex DL – Singles @ 100, 110, 120, 2 x 130, 135, 140 ,145, 2 x 147.5kgAfter the first few sets of overhead squats I tend to find my groove and can go to depth, and since 20kg isn’t troubling me at all I thought I would increase it a little. Hex DL was fun, I tried to ramp it up as fast as I could and needed to do 130kg twice to feel like I could move on. Pleased with 147.5kg, not a huge strain.
15 Oct
Depth Drop – 3 x 5 x 40cm
Skips (Height) – 5 x 10
Rhythm Jumps – 3 x 10
SL Line Hops – 2 x 20 secs per leg per directionLine hops were much more coordinated already and I saw a similar exercise being done in water to develop a swimmers fast twitch muscles so I believe that’s why I’m doing them.
17 Oct
Standing Vert – 54cm, 54cm, 56cm, 55cm, 56cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 8 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 5 x 20, 25, 27.5, 30kg
Box Squat – 6 x 80kg, 3 x 6 x 97.5kgDisappointed in my standing vert but not concerned. My running vert technique is getting there but I need more practice, so I did 8 full approach to 2 foot takeoff. I hit a few good ones and there was a difference of 1-2 inches when I get it right. It was chucking it down so my run up was a bit cautious, not wanting to slip on the court. Single leg takeoff was equally bad until I realised I could treat it like a long jump and put a marker down for where my leg should hit. This was after I’d done 3 and the last two felt better. Straight in the groove with box squats, really comfortable with these so straight to the max. allowed weight after set 1.
A positive week overall, I notice week 3 is very similar and I will do a few extra approaches when that session comes round. Here’s me wobbling my way through some overhead squats, I’m trying to up the weight slightly so I take it seriously and pay attention to my balance.
20 Oct
Depth Drop – 4 x 5 x 40cm
Rhythm Jump – 5 x 10
Rebounds – 3 x 20
OH Squat – 4 x 5 x 20kg
Hex DL – Singles @ 100, 110, 120, 130, 135, 140 ,145, 150kg, 155kgI felt crap today and not in the mood for OH squats so stuck with the bar. Cranked out the DL singles and although it was only 9 instead of 10, I did finish with my estimated 1RM.
22 Oct
Depth Drop – 3 x 5 x 40cm
Skips (Height) – 5 x 10
Rhythm Jumps – 3 x 10
SL Line Hops – 2 x 25 secs per leg per direction24 Oct
Standing Vert – 55cm, 56cm, 56cm, 57cm, 56cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 10 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 5 x 20, 30, 35, 40kg
Box Squat – 4 x 80kg, 100kg, 110kg, 110kg, 110kgWet court again so couldn’t commit fully to jumps, still good for technique. I tried a 2 foot approach from the opposite side and if anything I felt stronger. A few of the single footed jumps were quite high, it would be interesting to see what my vert is off one leg. Strong in the gym, OH squats were comfortable at 40kg and stable in the hole, box squats were a breeze.
Here is today’s overhead squat, I seem to drop lower on one side as the bar is wonky.
27 Oct
Depth Drop – 4 x 5 x 60cm
Tuck Jumps – 4 x 10
Rhythm Jumps – 3 x 10
OH Squat – 5 x 20kg, 3 x 5 x 30kg
Hex DL – 100,110,130,130,135, 5 x 1 x 140kgNew template for weeks 4-6, tuck jumps were in Vert Shock and I liked them. I was doing my DL singles with 90-120 secs rest which seems sufficient.
29 Oct
Single Leg Vert – 3 x 5
Depth Jump – 4 x 5 x 45cm
Broad Jumps – 5 x 5 (10.90 to 11.40m)Depth jumps feel like a standard part of any jumps program now. I was aware that with the wet and slightly slippery surface my ground contact time might increase so I’ll be wary of that next time. Broad jumps were on damp tarmac with a slight incline, a little disappointed with the measurements without really knowing what to expect. I would think 2.30-2.50m would be good so five of those would be more like 11.5 to 12.5 metres but I guess the incline cuts that short.
31 Oct
CMJ – 53,55,57,56,56cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 11 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 5 x 20, 30, 40, 40kg
Box Squats – 5 x 80kg, 4 x 5 x 100kgJumps were good today, finally dry ground. I should note weeks 1-4 my PB CMJ has been 57cm, 56cm, 57cm and 57cm, I would have liked to make some progress even while fatigued. I wasn’t getting the height I expected in my running jumps either but since my technique needs a lot of work that was the main focus. I felt like I could come in faster and not panic about foot placement which is a sign of progress.
Here’s one of my 11 full approach off 2 feet, I did 8 from this side and 3 from my less natural side.
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