Vert Code Elite (Feb 2020)

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  • #10368
    Fraser_9to5
    Keymaster

    WEEK 18

    15 Jun

    Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill

    16 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 – 4 sets
    C2 Pogo Jumps – 4 sets
    Split Stance 1/4 Squat – 4 sets
    D1 Rhythm Squats – 3 sets
    D2 Banded Pull Through – 3 sets
    Sub Max Jumping – 2:15, 2:30, 2:30

    17 Jun

    Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill

    18 Jun

    2x Resistance Band Drills – 2 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 (2.6m, 70cm)
    Weighted Reverse Plank – 3 sets
    Sub Max Jumping – 3 x 90 secs

    My Achilles was troubling me so I did the minimum on sub max jumping. I started measuring my SL takeoff and I managed 58cm and 60cm, which is a PB simply because I’ve never measured it before. I have since watched the jump tutorial and I can certainly clean my technique up and get another few inches.

    19 Jun

    Foam Roll, 11 stretches, 4 Core Exercises, 1 Foot Conditioning Drill
    Rowing – 3km in 2:16/500m pace

    I’ve rushed into high volume work and my Achilles is tender, so instead of running I dusted off my erg and did some low impact rowing.

    21 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 – 4 sets
    C2 Pogo Jumps – 4 sets
    Split Stance 1/4 Squat – 2 sets*
    D1 Rhythm Squats – 3 sets
    D2 Banded Pull Through – 3 sets
    Sub Max Jumping (in shoes) – 1:30, 2:00, 2:15

    *I misread this exercise and I’d been doing 4 sets instead of 3, so I balanced it out with 2 sets today.

    My Achilles was fine, I can feel it but it didn’t get any worse and it’s only really the pogo jumps where I could tell it was being worked. It just dawned on me that the first two supersets are dedicated to improving my block step so I was paying extra attention to shin angle etc. I had been doing the sub max jumps in socks but I kept my trainers on to lessen the impact on my Achilles. I have tightness in the very upper, upper part of my adductor which I can feel when I try a really aggressive long penultimate, so I held back a little in this. It’s not about doing the splits in mid air anyway, you can get just as much force by jumping into it.

    Here’s the split stance squats I’d been overdoing in the first session.

    #10371
    Fraser_9to5
    Keymaster

    WEEK 19

    23 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 – 4 sets
    C2 Pogo Jumps – 4 sets
    Split Stance 1/4 Squat – 4 sets
    D1 Rhythm Squats – 3 sets
    D2 Banded Pull Through – 3 sets
    Sub Max Jumping – SKIPPED

    My Achilles continues to be a minor problem so I thought I could skip the sub max jumps and allow it a bit of time to rest.

    24 Jun

    Foam Roll, 4 Core Exercises, 1 Foot Conditioning Drill

    I took the stretches out because I’ve possibly been dealing with minor strains in my adductors and hip flexors and I don’t want to make them worse.

    25 Jun

    2x Resistance Band Drills – 2 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
    Weighted Reverse Plank – 3 sets
    Sub Max Jumping – 3 x 90 secs

    There was no benefit to trying to max out my SL broad jump so I stopped measuring it.

    26 Jun

    Foam Roll, 4 Core Exercises

    28 Jun

    Running Vert – ~70cm
    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 – 4 sets
    C2 Pogo Jumps – 4 sets
    Split Stance 1/4 Squat – 3 sets
    D1 Rhythm Squats – 3 sets
    D2 Banded Pull Through – 3 sets
    Sub Max Jumping (in shoes) – 2:00, 2:00

    I have been carrying small injuries through the last week and I know how important it is to give near 100% in the exercises so I wanted to make sure I wasn’t subconsciously holding back. I did 3-4 jumps after my warm up and managed to get within about 4cm of my PB without really committing to the jump, so I was very pleased. I’ll continue to put the work in and test my vert properly after the deload on 9th July.

    #10373
    Fraser_9to5
    Keymaster

    WEEK 20

    30 Jun

    A1 Resistance Band Lateral – 3 sets
    A2 Lateral Step w Jump – 3 sets
    B1 Res. Band Block Step – 6 sets
    B2 Bound to Jump – ground was too wet
    C1 Hex Hang Pull – 4 sets
    C2 Pogo Jumps – 1 set (stopped due to Achilles pain)
    Split Stance 1/4 Squat – 3 sets
    D1 Rhythm Squats – 3 sets
    D2 Banded Pull Through – 3 sets
    Sub Max Jumping – SKIPPED

    I’m not having a good time with this Achilles tendinopathy, I know now that pogo jumps cause the most problem so I stopped as soon as I felt it getting worse. It doesn’t impede me in any of the other exercises which is nice.

    1 Jul

    Foam Roll, 3 Core Exercises

    Really bare bones stuff, one of the exercises causes me to stress my hip flexor/groin which has also been bothering me if I do too big a range of motion, and I have no intention of soldiering on through Phase 6 with niggling injuries so I want to be 100% by then.

    2 Jul

    2x Resistance Band Drills – 2 sets
    Cone Drill – 3 sets
    Hurdle Jumps – 3 sets
    A1 SL DB Jump – 4 sets
    A2 SL takeoff – 4 sets (62cm, 63cm, 64cm)
    B1 SLRDL variation – 4 sets
    B2 SL Broad Jump to SL Vert – 4 sets
    Weighted Reverse Plank – 3 sets
    Sub Max Jumping – 120,150,150 secs

    I iced my Achilles an extra few times and also have some Gua Sha tools which my massage therapist recommended for Achilles problems. It felt much better and I barely noticed it in the session. There was a PJF podcast about barefoot training on softer surfaces and that’s what I did here, doubling up a towel to jump on instead of my rubber gym mat.

    I had a lot more coordination for my single leg takeoffs and I added 4cm to my PB, taking it to 64cm/25.2″. Here’s how that looked

    3 Jul

    Foam Roll, 4 Core Exercises

    I used my ab wheel in place of the one that bothers my hip.

    5 Jul

    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 – 4 sets
    C2 Pogo Jumps – 4 sets
    Split Stance 1/4 Squat – 3 sets
    D1 Rhythm Squats – 3 sets
    D2 Banded Pull Through – 3 sets
    Sub Max Jumping (grass) – 2:30, 3:00, 2:30

    Great session! No pain, no real discomfort and a few of the exercises clicked for me a little more than usual. I completed the pogo jumps without a problem and I did the long jumping on grass for up to 3 minutes with no issues.

    Tomorrow I will have an Epsom salt bath, Tuesday I’m giving plasma for a Covid trial and 48 hours after that I should be cleared to test my vertical (9th July). I have laser tattoo removal on the Saturday which requires a 24 hour bandage on my torso, meaning my first session of Phase 6 is likely to be Monday 13th.

    #10375
    Fraser_9to5
    Keymaster

    9 Jul

    Vert Test – 20+ jumps with a best of 71cm/28″

    I shouldn’t take it for granted that I can consistently jump 70cm+ each week, I didn’t feel amazing or springy today so it was a solid effort.

    PHASE 6

    WEEK 21

    12 Jul

    Single Step Accel – 2 sets
    Diagonal Step/Bound – 3 sets
    Skip Bounds – 4 sets
    Practice Jumps – 6 per side, LR = 70cm, RL = below 68cm
    Triple CC – 4 sets, 120kg Hex DL
    Deficit RLESS – 3 sets
    Agility Drill – 2 sets

    I know my jumps are weaker going right-left, so I measured each separately. I couldn’t even touch 68cm which in hindsight was a high starting point considering there’s a clear difference between each side (i.e. certainly 2cm+). I had to do some hex DL and my adductors on both sides felt very weak, and they continued to feel weak during RLESS.

    14 Jul

    Ankle Stiffness – 4 sets
    Hamstring ISO – 3 sets
    Resistance Band Adductor – 15 x 3 sec ISO
    Back Squat – 8 x 60kg, 8 x 70kg, 8 x 80kg, 8 x 85kg

    My adductors were having none of it in the warm up and they were so tender I wouldn’t trust myself to jump on the spot, let alone do sprints and bounds. I did the final two exercises of what should be Day 3, then I did some adductor work to warm them up before trying some squats.

    WEEK 21 (take 2)

    16 Jul

    Single Step Accel – 2 sets
    Diagonal Step/Bound – 3 sets
    Skip Bounds – 4 sets
    Practice Jumps – 18 mins working on block foot
    Triple CC – 4 sets, 125kg Hex DL
    Deficit RLESS – 3 sets
    Agility Drill – 2 sets

    I reviewed the practice jumps when I got home and was annoyed that there were clear improvements I could have made at the time if I’d known. While I was angling my block foot well, it was planted too far from my penultimate. I also wasn’t sure which arm to reach with depending on the approach but watching the vid one was clearly far more natural than the other. Work to be done.

    17 Jul

    Hip/Hamstring Superset
    Ab/Hip Superset
    Lower Abs – 3 sets
    Lower Back – 2 sets
    Rowing Machine – 3km in 2:10/500m pace

    Great session this, my hips are a mess and need this sort of strengthening and mobility. I finished with a 3km row instead of a jog, it was meant to be a chilled pace but I took it out a bit fast and felt obligated to maintain it.

    19 Jul

    Sprint – 6 x 54m in 8.85, 9.06, 8.15, 8.38, 8.21, 8.49
    Speed Hops – 4 x 20m per leg. Left: best of 4.30, Right: best of 4.61
    Broad Jump to Bound – 3 sets
    Speed Skater Variation – 2 sets
    Hurdle Jumps – 6 sets
    Ankle Stiffness – 4 sets
    Hamstring ISO – 3 sets

    The sprints were in phase 2 (?) and my fastest was 8.26 so I was taken aback at my 8.15 given the ground was wet and I was holding back. I sprinted at Uni and I could tell I was really covering ground in my acceleration so I believe it was a legit time. To be fair the times are still slow, I’ll go to a track either next week or the one after and see what I can really do. Speed hops were also at 90% and I was ecstatic to get through the session feeling so good. The broad jumps and hurdle jumps were also from previous phases, so far less new content.

    20 Jul

    Hip/Hamstring Superset
    Ab/Hip Superset
    Lower Abs – 3 sets
    Lower Back – 2 sets

    21 Jul

    Single Step Accel – 2 sets
    Diagonal Step/Bound – 3 sets
    Skip Bounds – 4 sets
    Practice Jumps – 15 total, RL = 67cm, LR = 73cm
    Triple CC – 4 sets, 130kg Hex DL
    Deficit RLESS – 3 sets
    Agility Drill – 2 sets

    My hip flexors are still knackered from the hopping on Day 3 but I could still move around. My jumps were better, I worked on “push”, “punch” cues as well as accelerating through the jump. Only 1cm off my PB with a left-right takeoff, I moved it to 75cm rather than try to match my PB but wasn’t able to touch it. Hex DL was better, my adductors are getting stronger each session and I’m adding 5kg every time.

    #10418
    Fraser_9to5
    Keymaster

    WEEK 22

    23 Jul

    Single Step Accel – 2 sets
    Diagonal Step/Bound – 3 sets
    Skip Bounds – 4 sets
    Practice Jumps – 15 total, RL = 67cm, LR = 72cm
    Triple CC – 4 sets, 135kg Hex DL
    Deficit RLESS – 3 sets
    Agility Drill – 2 sets

    This was 48 hours after an identical session and I didn’t feel as sharp. I’m really pleased with my ability to consistently jump near my PB and it’s nice to be progressing the hex bar deadlifts by 5-10kg a week.

    24 Jul

    Hip/Hamstring Superset
    Ab/Hip Superset
    Lower Abs – 3 sets
    Lower Back – 2 sets

    No rowing this time round, I have tightness in my hips and groin.

    26 Jul

    Sprint – 8 x 54m in 9.26, 8.44, 8.10, 7.95, 8.00, 7.99, 8.04, 8.02
    Speed Hops – 4 x 20m per leg. Left: best of 4.31, Right: best of 4.44
    Broad Jump to Bound – 3 sets
    Speed Skater Variation – 2 sets
    Hurdle Jumps – 6 sets
    Ankle Stiffness – 4 sets
    Hamstring ISO – 3 sets

    If you’d seen me warming up for my sprints you’d tell me to not do the session. I’m really having to overcome a lot of tightness in the adductors, this time it was my left leg that hampered me. I modified my running mechanics and needed several pre-warm up runs before running at 50-75% pace for the first official timed run. Really happy to run sub 8 given how much I was running within myself and I’m ready to do a proper track session next weekend.

    27 Jul

    Hip/Hamstring Superset
    Ab/Hip Superset
    Lower Abs – 3 sets
    Lower Back – 2 sets

    28 Jul

    Single Step Accel – 2 sets
    Diagonal Step/Bound – 3 sets
    Skip Bounds – 4 sets
    Practice Jumps – 12 total, RL = 69cm, LR = 72cm
    Triple CC – 4 sets, 140kg Hex DL
    Deficit RLESS – 3 sets
    Agility Drill – 2 sets

    My body is finally adapting to the workload and my legs felt fresh and unrestricted today. I improved by 2cm on my weaker side but wasn’t able to match my PB jumping left-right. I don’t mind this because I wasn’t feeling that springy and I trained at 11am instead of 2pm, and I know I jump better early afternoon.

    This was a great week, I’ve been down about minor niggling injuries but I feel better now and confident that my body is capable of perhaps 31.5″ by the end of summer.

    Here are my single leg speed hops from a standing start. I was going about 90-95% with all the adductor problems.

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