Vert Code Elite (Feb 2020)

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  • #10348
    Fraser_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_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_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_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_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.

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