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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 70kg14 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 minsI 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 72.5kgI 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
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 72.5kg21 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 minsI 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.
ADDUCTOR REHAB
Injured on 25 May ~3pm
It’s probably a strong Grade 1 and my best estimate is 2-3 weeks.
26 May
Foam Roll healthy leg
28 May
Tried the VCE Foam Roll & Dynamic WU, some discomfort during the foam rolling, A-Skips were fine but I was unable to do jumping jacks at all.
29 May
Epsom Salt Bath – 25 mins (hot!!)
30 May
Foam Roll & Dynamic WU – very minor discomfort during the foam roll of adductors, also able to do jumping jacks with no pain.
Walk 400m
Jog 1 mile @ 15:30 pace
Walk 400mI wanted to log the walk because it’s not a guarantee that I can do things like that. I walked to a nearby park and did a very tentative jog at near enough walking pace, having to stop every minute or so to shake my leg out. I could tell if I increased speed even slightly the injury was troubling me. I was in lycra shorts but the thigh wasn’t strapped in any way.
31 May
Running warm up
Walk 400m
Jog 2 miles @ 10:30, 9:45 pace
Walk 400mStatic Stretching
This isn’t that much faster than yesterday, the main difference was not stopping at all. I did notice my leg warmed up after 3/4 mile and I picked up the pace, it’s still very much a plod than a full run so I’m not getting ahead of myself. I had stopped static stretching because it was listed as optional and he said it isn’t that important, but I feel better including it again.
ADDUCTOR REHAB WEEK 2
1 Jun
Foam Roll & 11 Stretches
Phase 5 Core workout
Banded Foot Conditioning DrillI took the stretches from earlier phases and put them back on core days, also choosing a foot conditioning drill to do too. This all went fine and my leg didn’t bother me.
2 Jun
Banded Lateral – 3 sets
Pogo Jumps – 4 sets
Banded HS/Glute Move – 3 sets
Long Duration Jumps – 2 sets
Jog 1.5 miles @ 8:30/mi paceI picked some of the phase 5 moves that don’t involve explosive lateral movement and again I got through it unscathed. I finished with some jogging and was pleased enough with my pace that I stopped early.
3 Jun
Foam Roll & 11 Stretches
Phase 5 Core workout
Banded Foot Conditioning DrillI did the same again just to keep in some sort of shape.
4 Jun
Foam Roll & Dynamic WU
2 step and full approach jumps ~12I went to the court to see what shape I was in. I managed to hit my marker at 65cm, 66cm, 68cm and 70cm then called it quits. When I got back I felt like I’d made my injury a little bit worse, so I had another epsom salt bath and planned to jump again ~48 hours before starting phase 5 so I don’t go into it with a weakened leg.
7 Jun
Foam Roll & Dynamic WU
2 step and full approach jumps ~12I set it at 65cm (height jumped in week 0) which I managed from a lazy two step approach, then 68cm (previous PB going into Vert Code Elite) again with a strong contact. After flapping about at 72cm I put it to 70.5cm which I got from a 2 step. I realised my full approach is weak because I’m not accelerating into it, so I started taking more composed steps and then attacking the penultimate. I touched my marker at 72cm then with the final jump of the session I got 73cm (28.75″) which is 1cm off my PB.
I was checking the video every few attempts and it was obvious I was not extending properly into the penultimate, but as this would mean extending my injured leg I didn’t want to risk anything so I let myself do the more reserved technique. I feel a bit tender now and will probably hold at 90% effort for the first few sessions back before really committing, but I decided beforehand I’d only feel up for Phase 5 if I could get 72cm and I went a little better so I’m confident about going on.
Here’s me touching the marker at 73cm, which is 4cm from the rim and 1cm off my all time PB which was set in week 12 (end of phase 3)
PHASE 5
WEEK 17
9 Jun
A1 Resistance Band Lateral – 3 sets
A2 Lateral Step w Jump – 3 sets
B1 Res. Band Block Step – 3 sets
B2 Bound to Jump – 3 sets
C1 Hex Hang Pull – 3 sets 60kg, 1 set 70kg
C2 Pogo Jumps – 4 sets
Split Stance 1/4 Squat – 2 sets 100kg, 2 sets 110kg
D1 Rhythm Squats – 3 sets
D2 Banded Pull Through – 3 sets
Sub Max Jumping – 1:45, 2:00, 2:15Well, that was a lot. My adductor was 90+% but I held back slightly, I really like the block step exercise because I can see so much room for improvement in the technique he recommends compared to what I do currently. I like the hang pull too, I didn’t bother with a high pull because I’ve never done them before whereas I’ve done years of hang power cleans so a hang pull is comfortable. I did feel a twinge on the back of my knee doing the sets of several minutes jumping at the end.
10 Jun
Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill
I’ve revisited earlier phases to stay on top of my stretching, I also intend to do the optional third session a week of this.
11 Jun
2x Resistance Band Drills – 3 sets
Cone Drill – 3 sets
Hurdle Jumps – 3 sets
A1 SL DB Jump – 4 sets
A2 SL takeoff – 4 sets
B1 SLRDL variation – 4 sets
B2 SL Broad Jump to SL Vert – 4 sets (2.5m, 60cm)
Weighted Reverse Plank – 3 sets
Sub Max Jumping – 3 x 120 secsLong jumping was much better this time. A few drills could have done with a hurdle so I’ve made one and will be using it next week.
12 Jun
Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill
Running – 1.25 miles in 8:30/mi paceI really neglect my cardio so I put in a token 10-12 minute run this week and I want to keep doing it.
14 Jun
A1 Resistance Band Lateral – 3 sets
A2 Lateral Step w Jump – 3 sets
B1 Res. Band Block Step – 3 sets
B2 Bound to Jump – 3 sets
C1 Hex Hang Pull – 1 set 70kg, 3 sets 72.5kg
C2 Pogo Jumps – 4 sets
Split Stance 1/4 Squat – 4 sets 120kg
D1 Rhythm Squats – 3 sets
D2 Banded Pull Through – 3 sets
Sub Max Jumping – 3 x 2:15Great session, I feel 100% and I smashed through it. Hang pulls are a touch light so I added another 2.5kg, maybe 75kg is still better. The same with the split stance squat, I had a few reps where I left the ground and that doesn’t help my knees when I land again. I bloody love this workout, I’d do that year round if I could.
Here is SL Bound to SL Vert, I put a piece of table to jump over. I measured the distance from the cone to the base and then I measured the height of it, which is the two numbers in brackets (2.5m, 60cm). I will look to push myself and extend those numbers across the coming weeks.
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