Vert Code Elite (Feb 2020)

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    • #10242
      Fraser_9to5Fraser_9to5
      Keymaster

      Here we go!!! This one looks good, I listened to the author on his YouTube channel and he knows his stuff. I can’t imagine the content is worth paying for year round so I paid monthly with the intention of stopping when the progress levels out. It’s $27.95/month which works out at about £21, Vert Shock was $67 and got me 3.2 inches so I’d want a better dollars to inches rate from this.

      6 Feb

      Pre-Testing

      I watched all the week 1 day 1 videos (there’s a lot) and also in the video library there were flexibility assessments for big toe, ankle/calf, hamstring and hip flexor, which I passed. That’s largely down to Kelly Starrett’s Supple Leopard book as I’ve been doing 30 mins of mobility twice a week.

      CMJ – 57cm/22.4″

      I did heavy squats two days ago so this is exactly where I thought I’d be, and if fresh I could maybe trouble 60cm. I purposefully avoided the technique videos for CMJ and 2 foot on Vert Code Elite’s site because I wanted this to be a true reflection of where I am without it.

      Running Vert – 65cm/25.6″

      I hit this jump really well and it’s possible I was 1cm higher. I had blu-tacked a ruler onto the backboard and the goal was to knock it off to confirm I can reach that height. I had a good enough connection at 64cm that I assumed it was 65cm and it was probably more.

      Here’s my best running vert, you can see the ruler go flying. I had put the stick part of a post-it note on the lower end so the camera could pick up the bottom of the ruler better. The base of the ruler is 290cm, which is 14.8cm (5.8″) below the rim.

    • #10243
      Fraser_9to5Fraser_9to5
      Keymaster

      WEEK 1

      Throughout this I will be purposefully vague so as not to give people the whole program for free. The layout is Day 1-5 and it looks like you can choose how to space them, as long as Days 1, 3 and 5 have sufficient recovery.

      6 Feb

      Dynamic Warmup
      Activation exercises
      Ankle drill, CMJ, Glute drill
      Oscillating Squats w 40kg
      RLESS ISO w 30kg
      Lower Back Exercise
      Calf Exercise

      I enjoyed this. When I did the pushup & pullup program it made such a difference to my mind-muscle connection to start with activation exercises, and it’s the same here.

      7 Feb

      10 stretches
      4 supersets (core, balance, feet)

      I’m familiar with a lot of these stretches and the principles of the ab stuff. It’s nice to work on foot conditioning as I can’t remember another program that’s addressed it.

      8 Feb

      Jump Session

      This is like Jump Science 2.0 in that there’s a dedicated technique day. I had a narrow window to get this done on a Saturday morning before work and to save time I didn’t bring my tripod or intend to film anything. During one of my approaches I touched the backboard for the first time ever (I should note it’s 293cm and I did touch 294cm with a mini hoop in my garden) meaning my gains are already 2cm. Some of this could be attributed to my increased freshness having done heavy squats the previous week, but my technique felt sharp so I want to give the program the benefit of the doubt.

      9 Feb

      10 stretches
      4 supersets (core, balance, feet)

      This is the same session as above and there’s the option of doing it a third time as a “Day 6”, which I won’t be doing.

      11 Feb

      Dynamic Warmup
      Activation exercises
      Ankle drill, CMJ, Glute drill
      Oscillating Squats w 45kg
      RLESS ISO w 35kg
      Lower Back Exercise
      Calf Exercise

      Weights got heavier but everything else stayed the same. As you can see Days 1 & 5 are the same, as are Days 2 & 4. I should also note that on Day 3 there’s a pool workout but my nearest one is 10 miles away so I did the alternative exercises. That’s also the case on multiple occasions where he uses gym equipment I don’t have in my home gym, and in fact I bought resistance bands to be able to do some of the others.

      My first impression is that it’s a good program but it’s very involved, I had to spend 30 mins for each session going through the videos and making a note of the coaching points, and there’s a lot to get through even if the sessions take 60-90 mins. The draw of some of the other programs is their simplicity, and I can see why nobody has made Vert Code Elite free online, because you’d need to link to all the videos to understand the program. I’m already confident I have my money’s worth for the first 4 weeks and so I’ll roll over and allow the money to be deducted for month 2.

      Here are my oscillating squats from today, I’ve seen a top dunker do them in his leg day so they are maybe more common than I thought.

    • #10263
      Fraser_9to5Fraser_9to5
      Keymaster

      WEEK 2

      13 Feb

      Dynamic Warmup
      Activation exercises
      Ankle drill, CMJ, Glute drill
      Oscillating Squats w 50kg
      RLESS ISO w 40kg
      Lower Back Exercise
      Calf Exercise

      My right ankle seemed to flare up during the Ankle drills.

      14 Feb

      10 stretches
      4 supersets (core, balance, feet)

      15 Feb

      Jump Session

      I started strongly, almost touching the backboard with a 2 foot approach, but last week I misunderstood the sets and reps and didn’t realise it was per leg, so some exercises I did double the volume. This meant by the time it came to longer approach I wasn’t explosive enough to touch the backboard again.

      16 Feb

      10 stretches
      4 supersets (core, balance, feet)

      18 Feb

      Dynamic Warmup
      Activation exercises
      Ankle drill, CMJ, Glute drill
      Oscillating Squats w 50kg
      RLESS ISO w 40kg
      Lower Back Exercise
      Calf Exercise

      Ankle flared up AGAIN on the Ankle drill, the first time I thought it was coincidence but now it’s almost certainly being aggravated, so I’ll skip it next time. In general there’s so much more focus on foot strength and conditioning than any other program so my feet and ankles aren’t used to such a training load.

      Here are my RLESS ISO’s, if you find my “Get Vertical” training log it has the same sets, reps and hold time in that program, so I’ve been here before https://9to5strength.com/forums/topic/get-vertical-program-by-christian-thibs/

    • #10315
      Fraser_9to5Fraser_9to5
      Keymaster

      WEEK 3

      20 Feb

      Dynamic Warmup
      Activation exercises
      Ankle drill, CMJ, Glute drill
      Oscillating Squats w 50kg
      RLESS ISO w 45kg
      Lower Back Exercise
      Calf Exercise

      I did the ankle drills in shoes and this was fine.

      21 Feb

      10 stretches
      4 supersets (core, balance, feet)

      22 Feb

      Jump Session

      Best session so far I think, I felt fitter doing the drills although the finished product of my running jump still leaves a lot to be desired. I equalled my PB off my less natural side, which is Left-Right takeoff, but I’m not that surprised because while it feels alien to me I can tell I’m getting height. I will take a ladder, plastic ruler and blu-tack every week because being able to reach for a target is so helpful.

      23 Feb

      10 stretches
      4 supersets (core, balance, feet)

      This is all very standard, an extra rep here or there.

      25 Feb

      Dynamic Warmup
      Activation exercises
      Ankle drill, CMJ, Glute drill
      Oscillating Squats w 50kg
      RLESS ISO w 45kg
      Lower Back Exercise
      Calf Exercise

      Possibly a little bit tedious now having done it a 6th time, there isn’t that much room for progression so the focus is on quality reps.

      Here is what still might be considered an unrefined takeoff but it did the job in equalling my PB. Note that brushing the bottom of the ruler would be a PB so I probably surpassed it

    • #10323
      Fraser_9to5Fraser_9to5
      Keymaster

      WEEK 4

      27 Feb

      Dynamic Warmup
      Activation exercises
      Ankle drill, CMJ, Glute drill
      Oscillating Squats w 55kg
      RLESS ISO w 50kg
      Lower Back Exercise
      Calf Exercise

      Ankle drills in socks again, with my body leaning a little further forward and focus on dorsiflexion, no problems. I bumped the squats by 5kg and RLESS too, tough!

      28 Feb

      10 stretches
      4 supersets (core, balance, feet)

      29 Feb

      Jump Session

      This was when the UK was hit with Storm Jorge, so it was miserable conditions. The court had puddles so I couldn’t jump at the rim, instead I had to find a suitable patch in the middle of the court. My coordination was still there but it was tough doing all the reps as my legs are picking up fatigue.

      1 Mar

      10 stretches
      4 supersets (core, balance, feet)

      2 Mar

      Dynamic Warmup
      Activation exercises
      Ankle drill, CMJ, Glute drill
      Oscillating Squats w 55kg
      RLESS ISO w 50kg
      Lower Back Exercise
      Calf Exercise

      I usually wait until the Tuesday but I wanted to get this out the way and bring on the recovery. He says to go as heavy as possible with good form in the RLESS and I really pushed it with 25kg per hand this week. My appetite has exploded but I want to eat well over the next few days and set myself up well for phase 2.

      Here are my CMJ when the weather was nicer. I bought this gym tile because landing on my patio was too hard, and the grass was too soft, but this is juuuust right.

    • #10337
      Fraser_9to5Fraser_9to5
      Keymaster

      PHASE 2

      WEEK 5

      5-6 Mar

      Deload days including more extensive foam rolling, stretching and gentle cycling.

      7 Mar

      6 x ~60 yard sprints (9.86, 8.77, 8.49, 8.26, 8.40, 8.37)
      Broad Jump, Power Skips, Jump Practice
      Split Stance Squat 8 x 60kg, 2 x 8 x 80kg

      I don’t have access to a track and the football/rugby pitches near me are quite bobbly, so I ran uphill on the tarmac road near me. The first few were submax and the times are only comparable to future sessions.

      8 Mar

      9 stretches
      4 supersets (core, balance, feet)

      I skipped a few of the stretches as I passed all the flexibility tests before starting this. These were new supersets but I preferred phase 1 and the ab exercises are run of the mill.

      10 Mar

      Dynamic Warmup
      A1 Unilateral squat variation w 15kg DB
      A2 Posterior Chain Exercise
      B1-3 Agility Drills
      C1 Max ISO Hold 170-190kg
      C2 Resistance Band Jumps
      D1 Weighted Jump variation
      D2 Depth Drop variation
      Hex DL/RDL 4 x 110,100,100kg
      Unilateral Osc Squat – BW only
      SL Calf superset

      This was about 1h45 but felt like it was taking ages. I studied the videos the previous day but still had to re-watch a few as this is almost all new to me. I really liked a lot of these exercises and I feel like my legs have been thoroughly worked. This was tougher than phase 1 and so it’s possible my vert will go down a bit as I adapt to this.

      Here’s superset C

    • #10338
      Fraser_9to5Fraser_9to5
      Keymaster

      WEEK 6

      11 Mar

      9 stretches
      4 supersets (core, balance, feet)

      This was meant to be the 13th but I was going to be busy that day so moved it to the 11th.

      12 Mar

      Dynamic Warmup
      A1 Unilateral squat variation w 17.5kg DB
      A2 Posterior Chain Exercise
      B1-3 Agility Drills
      C1 Max ISO Hold 190-200kg
      C2 Resistance Band Jumps
      D1 Weighted Jump variation
      D2 Depth Drop variation
      Hex DL/RDL 3 x 4 x 110kg
      Unilateral Osc Squat – 3.5 kg DB’s
      SL Calf superset

      Love that calf superset.

      14 Mar

      MISSED SESSION

      I will train through pretty much anything but I had some quite extreme shortness of breath, following a high fever, and I couldn’t even stand up without feeling like I’m going to faint.

      16 Mar

      9 stretches
      4 supersets (core, balance, feet)

      17 Mar

      Dynamic Warmup
      A1 Unilateral squat variation w 20kg DB
      A2 Posterior Chain Exercise
      B1-3 Agility Drills
      C1 Max ISO Hold 200kg
      C2 Resistance Band Jumps
      D1 Weighted Jump variation
      D2 Depth Drop variation
      Hex DL/RDL 3 x 4 x 110kg
      Unilateral Osc Squat – 8.5kg DB’s
      SL Calf superset

      Most likely to be considered idiotic to train in my physical state but I took longer rest and felt much better than at the weekend. Still battling flu-like symptoms and due to Covid-19 I am self isolating for 7 days.

      This is D2 Depth Drop variation

    • #10339
      Fraser_9to5Fraser_9to5
      Keymaster

      WEEK 7

      19 Mar

      Dynamic Warmup
      A1 Unilateral squat variation w 20kg DB
      A2 Posterior Chain Exercise
      B1-3 Agility Drills
      C1 Max ISO Hold 200kg
      C2 Resistance Band Jumps
      D1 Weighted Jump variation
      D2 Depth Drop variation
      Hex DL/RDL
      Unilateral Osc Squat – 8.5kg DB’s
      SL Calf superset

      22 Mar

      9 stretches
      4 supersets (core, balance, feet)

      6 x ~60 yard sprints (9.33, 8.83, 8.48, 8.26, 8.29, 8.26)
      Broad Jump, Power Skips, Jump Practice
      Split Stance Squat, 3 sets

      I was getting over an illness so had to double up my sessions, still not 100% here but getting there.

      23 Mar

      9 stretches
      4 supersets (core, balance, feet)

      24 Mar

      Dynamic Warmup
      A1 Unilateral squat variation w 20kg DB
      A2 Posterior Chain Exercise
      B1-3 Agility Drills
      C1 Max ISO Hold 200kg
      C2 Resistance Band Jumps
      D1 Weighted Jump variation
      D2 Depth Drop variation
      Hex DL/RDL 3 sets
      Unilateral Osc Squat – 10kg DB’s
      SL Calf superset

      The more I repeat this the more I appreciate the programming. Superset D is tough on my knees as I don’t have a box to land on, so I have to fall back to the ground and land on my patio. Based on experience I don’t think I’m far from developing knee problems but for now I feel completely fine.

      I will be taking my ladder to the courts for week 4 and measuring my max vert, but given this is the loading phase with quite a lot of lifting I wouldn’t expect to be setting a new PB (currently 26.75″ / 68cm).

    • #10340
      Fraser_9to5Fraser_9to5
      Keymaster

      WEEK 8

      26 Mar

      Dynamic Warmup
      A1 Unilateral squat variation w 20kg DB
      A2 Posterior Chain Exercise
      B1-3 Agility Drills
      C1 Max ISO Hold 210kg
      C2 Resistance Band Jumps
      D1 Weighted Jump variation
      D2 Depth Drop variation
      Hex DL/RDL
      Unilateral Osc Squat – 12.5kg DB’s
      SL Calf superset

      27 Mar

      9 stretches
      4 supersets (core, balance, feet)

      29 Mar

      6 x ~60 yard sprints (9.9, 9.08, 8.38, 8.44, 8.33, 8.43)
      Broad Jump, Power Skips, Jump Practice
      Split Stance Squat, 3 sets

      Wet ground so the sprints were a little slower, felt sluggish on the courts as this is my 4th week of heavy training.

      30 Mar

      9 stretches
      4 supersets (core, balance, feet)

      31 Mar

      Dynamic Warmup
      A1 Unilateral squat variation w 20kg DB
      A2 Posterior Chain Exercise
      B1-3 Agility Drills
      C1 SL Max ISO Hold 135kg
      C2 Resistance Band Jumps
      D1 Weighted Jump variation
      D2 Depth Drop variation
      Hex DL/RDL 3 sets
      Unilateral Osc Squat – 15kg DB’s
      SL Calf superset

      Great final session but the fatigue is obvious in my legs so it’ll be nice to have a break.

      Here’s the slope I’ve been sprinting on.

    • #10343
      Fraser_9to5Fraser_9to5
      Keymaster

      PHASE 3

      WEEK 9

      2-3 Apr

      Deload. I had an epsom salts bath, did additional mobility and one light cardio session.

      5 Apr

      3 Jump Variations – 3 sets each
      Jump Practice – 10 mins
      RLESS Variation – 3 sets

      Good session, nice to be back. I managed a 67cm/26.4″ vert from a 2 step approach during the warm up, then didn’t better that the whole session. Technique is still hit and miss, I feel like I could hit one jump perfectly and get another 1.5 inches.

      6 Apr

      Core/balance/feet supersets

      7 Apr

      OH Squat – 2 sets
      Lateral Exercises – 3 sets each
      Jump Squat variation – 4 sets
      Squat/Jump superset – 4 sets
      Reverse Plank – 3 sets
      Balance Exercise – 2 sets

      Great workout, the lateral exercises took a bit of getting used to, I had to refer back to the video a few times between sets to be sure I’m doing the right thing. I don’t play basketball but this will have great carryover to rugby once I start that up again.

      Here’s the 293cm from a 2 step, only 11.8cm/4.6″ from the rim.

    • #10348
      Fraser_9to5Fraser_9to5
      Keymaster

      WEEK 10

      9 Apr

      OH Squat – 2 sets
      Lateral Exercises – 3 sets each
      Jump Squat variation – 4 sets
      Squat/Jump superset – 4 sets
      Reverse Plank – 3 sets
      Balance Exercise – 2 sets

      10 Apr

      Core/balance/feet supersets

      12 Apr

      3 Jump Variations – 3 sets each
      Jump Practice – 10 mins
      RLESS Variation – 3 sets

      13 Apr

      Core/balance/feet supersets

      14 Apr

      OH Squat – 2 sets
      Lateral Exercises – 3 sets each
      Jump Squat variation – 4 sets
      Squat/Jump superset – 4 sets
      Reverse Plank – 3 sets
      Balance Exercise – 2 sets

      Superb week of training, loving this so much. I hit a 2cm personal best on the Sunday session and feel like I’m getting slightly more explosive each week rather than more run down. Here’s my new best vert, 70cm / 27.5″

    • #10350
      Fraser_9to5Fraser_9to5
      Keymaster

      WEEK 11

      16 Apr

      OH Squat – 2 sets
      Lateral Exercises – 3 sets each
      Jump Squat variation – 4 sets
      Squat/Jump superset – 4 sets
      Reverse Plank – 3 sets
      Balance Exercise – 2 sets

      17 Apr

      Core/balance/feet supersets

      19 Apr

      3 Jump Variations – 3 sets each
      Jump Practice – 15 mins
      RLESS Variation – 3 sets

      I felt quite flat in this session but was still getting close to my PB. I trained before 11am and I think I’m most powerful early afternoon, but also there’s a touch of fatigue coming through from the weekly training load. I’m less optimistic about jumping well next Sunday but also more confident that after a deload I’ll be adding at least an inch to my PB.

      20 Apr

      Core/balance/feet supersets

      21 Apr

      OH Squat – 2 sets
      Lateral Exercises – 3 sets each
      Jump Squat variation – 4 sets
      Squat/Jump superset – 4 sets
      Reverse Plank – 3 sets
      Balance Exercise – 2 sets

      In my Squat/Jump superset I’ve now set up a hoop in my garden and I was a few inches down on the 21st compared to the 16th. My legs are starting to feel a little heavy again and these are also earlier in the day so I’m not concerned.

      Here’s a jump from the 16th, I edited it to show how high I jump relative to myself. This wasn’t my best of the day and the hoop is around 298cm (touching it would mean a 72cm vert).

    • #10351
      Fraser_9to5Fraser_9to5
      Keymaster

      WEEK 12

      23 Apr

      OH Squat – 2 sets
      Lateral Exercises – 3 sets each
      Jump Squat variation – 4 sets
      Squat/Jump superset – 4 sets
      Reverse Plank – 3 sets
      Balance Exercise – 2 sets

      24 Apr

      Core/balance/feet supersets

      26 Apr

      3 Jump Variations – 3 sets each
      Jump Practice – 10 mins
      RLESS Variation – 3 sets

      I did one max effort during warm up and noticed I had really good air time, which made me immediately optimistic about the jump practice. I tried a 2 step approach and broke my PB by 1cm, then the very next jump from a longer approach added another 2cm, taking me to a 73cm PB. A few jumps later I touched my marker at 74cm, which is where my PB now stands. That’s just over 29″ and means I’ve added 6cm/2.3″ to my PB on this program and improved by 9cm/3.5″ since week 0.

      I thought I could trouble 30″ after my deload, so to do this a week early while still in hard training is encouraging. I did feel superb so I won’t be disheartened if I don’t jump higher next week.

      27 Apr

      Core/balance/feet supersets

      28 Apr

      OH Squat – 2 sets
      Lateral Exercises – 2 sets each
      Jump Squat variation – 4 sets
      Squat/Jump superset – 4 sets
      Reverse Plank – 3 sets
      Balance Exercise – 2 sets

      Terrible weather, wet surface meant my lateral exercises had to be heavily modified and were less effective. My jumps in the superset had to go from a longer approach to just a 2 step, but I still feel like I had a good session.

      Here’s my 73cm PB. I didn’t celebrate because of the PB, it was about what it meant for the next 5 weeks knowing that I still had clear areas to improve.

    • #10352
      Fraser_9to5Fraser_9to5
      Keymaster

      PHASE 4

      WEEK 13

      29 Apr – 1 May

      Deload days, I had an epsom salt bath and did an extra mobility routine. I’m rehabbing my ankle so there was no light cardio, though I could have done some rowing if I really wanted to.

      2 May

      Foam Roll & Dynamic WU
      1st Step Exercise – 3 sets
      Weighted DB Skip – 3 sets
      Hurdle Jumps – 4 sets
      Step Up Variation – 3 sets
      Jump Practice – 10 mins

      I was hesitant about this session because the moves looked like they required a lot of coordination but I found them manageable and enjoyable.

      3 May

      Core/balance/feet supersets
      Additional ankle exercise – 2 sets

      There’s less emphasis on the foot and ankles now so I’m adding in my own exercises. This is something he suggests you do later in the program as he gives you the freedom to choose what you want rather than programming everything you do.

      4 May

      Foam Roll & Dynamic WU
      Agility drill – 4 sets
      Bounding – 2 sets
      Hurdle Jumps – 4 sets
      Weighted Pistol Variation – 3 sets
      RDL – 6 x 60kg, 2 x 6 x 70kg

      Another enjoyable session, bounding is very high impact and my technique needs some work. I was impressed with my change of direction in the agility drill, it’s very clear I’ve improved and it’s a shame I didn’t do some sort of test in week 0 to show how much better I am now.

      Here’s the RDL, I appreciate how much you can improve without weights but I still love lifting and was pleased to see this feature

    • #10356
      Fraser_9to5Fraser_9to5
      Keymaster

      WEEK 14

      6 May

      Foam Roll & Dynamic WU
      Lateral Band Exercise – 3 sets
      SL Jump – 3 sets
      Bounding Series – 2 sets
      Hurdle Jumps – 6 sets
      Weighted Pistol Variation – 3 sets
      RDL – 3 x 6 x 70kg

      First time doing this session and I really liked it.

      7 May

      Core/balance/feet supersets

      9 May

      Foam Roll & Dynamic WU
      1st Step Exercise – 3 sets
      Weighted DB Skip – 3 sets
      Hurdle Jumps – 4 sets
      Step Up Variation – 3 sets
      Jump Practice – 10 mins

      10 May

      Core/balance/feet supersets

      11 May

      Foam Roll & Dynamic WU
      Agility drill – 4 sets
      Bounding – 2 sets
      Hurdle Jumps – 4 sets
      Weighted Pistol Variation – 3 sets
      RDL – 3 x 6 x 72.5kg

      My back was troubling me the day before this and it was made worse by trying to be too explosive coming up from RDL, so it was fast on the way up but not max intent.

      The week as a whole was tougher on my body than I expected. It’s the “Spring” phase so I thought it would feel like a 4 week taper where I would go through each session feeling light on my feet and more explosive. I’m quite achey day to day which could be down to the hard surface I jump on because it’s joints more than muscles. I’m stepping up my rehab and taking cold showers a few hours after the hard sessions.

      Here’s the “hurdle” jumps from 6th May, I have to use a cone because I don’t have real hurdles.

    • #10358
      Fraser_9to5Fraser_9to5
      Keymaster

      WEEK 15

      13 May

      Foam Roll & Dynamic WU
      Lateral Band Exercise – 3 sets
      SL Jump – 3 sets
      Bounding Series – 2 sets
      Hurdle Jumps – 6 sets
      Weighted Pistol Variation – 3 sets
      RDL – 3 x 6 x 70kg

      14 May

      Core/balance/feet supersets

      16 May

      Foam Roll & Dynamic WU
      1st Step Exercise – 3 sets
      Weighted DB Skip – 3 sets
      Hurdle Jumps – 4 sets
      Step Up Variation – 3 sets
      Jump Practice – 10 mins

      I didn’t even take my ladder to the court because I feel so far from a PB. I had one or two jumps that looked decent but I also had some that looked worse than week 0. It’s an interesting choice to program the practice jumps after all the other exercises, the step up in particular really taxes my legs.

      17 May

      Core/balance/feet supersets

      18 May

      Foam Roll & Dynamic WU
      Agility drill – 4 sets
      Bounding – 2 sets
      Hurdle Jumps – 4 sets
      Weighted Pistol Variation – 3 sets
      RDL – 3 x 6 x 72.5kg

      I used a metronome for RDL and did 3010 tempo which helped get my rhythm. This was a good session, I’m quite run down and have been making the extra effort to eat right but today was borderline fresh.

      Next week will be the end of phase 4! I’ve still enjoyed the exercises but it’s been a bit demoralising being so far from setting a PB and that’s meant shifting focus to completing each session to the best of my ability and recovering well between sessions too.

      Here are the hurdle jumps from today

    • #10361
      Fraser_9to5Fraser_9to5
      Keymaster

      WEEK 16

      20 May

      Foam Roll & Dynamic WU
      Lateral Band Exercise – 3 sets
      SL Jump – 3 sets
      Bounding Series – 2 sets
      Hurdle Jumps – 6 sets
      Weighted Pistol Variation – 3 sets
      RDL – 3 x 6 x 72.5kg

      21 May

      Core/balance/feet supersets

      23 May

      Foam Roll & Dynamic WU
      1st Step Exercise – 3 sets
      Weighted DB Skip – 3 sets
      Hurdle Jumps – 4 sets
      Step Up Variation – 3 sets
      Jump Technique – 15 mins

      I changed the last exercise, choosing instead to go back to Phase 1 and do some jump mechanics before trying a few 2 step and full approaches. This was much better and I was rediscovering the technique that made me feel so springy. Still no PB unfortunately.

      24 May

      Core/balance/feet supersets

      25 May

      Foam Roll & Dynamic WU
      Agility drill – 4 sets
      Bounding – 1.5 sets (adductor injury)

      I am gutted. I had already planned a week of rest because I could tell my body is tired and needs a break. I tried to get a little extra distance off my right foot in the bounds and I had a sharp pain in my upper thigh. I immediately walked home and iced it, then took an ice bath, now it’s compressed and elevated while I plan my rehab. By the descriptions it unfortunately looks like a grade 2, which could mean 8 weeks out. The most frustrating part about that is I would need to start from an earlier phase rather than picking up where I left off.

      Here are some hurdle jumps from earlier in the week.

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