Vert Code Elite (Feb 2020)

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  • #10337
    Fraser_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_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_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_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_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.

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