October 3, 2019 at 8:17 am #10123
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″ = 0.388
I 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
October 10, 2019 at 4:16 pm #10124
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 140kg
Really 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.
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 direction
I 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.
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 85kg
Already 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.
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