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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, 2:3017 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 secsMy 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 paceI’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.
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 – SKIPPEDMy 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 secsThere 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, 2:00I 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.
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 – SKIPPEDI’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 secsI 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, 2:30Great 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.
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 setsI 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 85kgMy 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 setsI 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 paceGreat 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 setsThe 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 sets21 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 setsMy 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.
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 setsThis 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 setsNo 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 setsIf 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 sets28 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 setsMy 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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