Vert Code Elite (Feb 2020)

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  • #10438
    Fraser_9to5
    Keymaster

    MAINTENANCE / TAPER

    Since I’m stopping VCE after 8 of 12 phases it’s not fair to immediately test my vert and consider that to be what the program delivered. I know the CNS takes longer than muscles to fully recover so I scheduled some shorter maintenance sessions (adapted from Vert Shock) which I will do for 2-3 weeks, testing my vert once a week.

    15 Oct

    Around The Square – 3 x 4
    Tuck Jumps – 2 x 10
    180 Squat Jumps – 3 x 10
    Lunge Jumps – 3 x 12

    I forgot how great it feels to do tuck jumps, the reactive ball of the foot contact must surely translate well to jumping.

    17 Oct

    Lateral High Jumps – 3 x 20
    Single Leg Box Jumps – 2 x 8
    Seated Jumps – 3 x 8

    I took depth jumps out of this because those are very demanding on the CNS and the goal is to give mine a break.

    18 Oct

    Uphill Sprints – 4 x 20m
    Uphill broad jumps – 15,15,12

    I had to do these on a side road and needed to bail from the final set as a car was coming. I’m rarely that out of breath following VCE but 15 broad jumps do it for me.

    19 Oct

    Foam roll, 11 stretches
    A1 Deadbug Rocker – 3 x 8
    A2 Mini Band Ankle Turn – 3 x 25
    Toe Raises – 3 x 8 x 3 secs
    SL ball of foot turn – 3 x 6

    I was picking a selection from the Phase 1 core/mobility day.

    20 Oct

    Vert Test – 25 jumps, best of 73cm/28.75″

    Beyond the warm up I stuck with a LR plant as that gets me the most height. I got quite high walking into a 2 step approach and only slightly better from a full approach. I uploaded everything to YouTube so people could give me feedback ahead of next Tuesday, the video is below. I felt good but not amazing so I’m still hopefully that with another week of rest I can get higher (PB is 74cm).

    #10439
    Fraser_9to5
    Keymaster

    22 Oct

    Around The Square – 3 x 4
    Tuck Jumps – 2 x 10
    Speed Skaters – 2 x 15 per side
    180 Squat Jumps – 3 x 10
    Lunge Jumps – 3 x 12

    23 Oct

    Lateral High Jumps – 3 x 20
    Single Leg Box Jumps – 2 x 8
    Seated Jumps – 3 x 8

    25 Oct

    Grass Sprints – 4 x 20m
    Broad Jumps -3 x 15

    26 Oct

    Foam Roll + 11 stretches
    A1 Deadbug Rocker – 3 x 8
    A2 Mini Band Ankle Turn – 3 x 25
    Toe Raises – 3 x 8 x 3 secs
    SL ball of foot turn – 3 x 6

    28 Oct

    Vert Test – 25 jumps, best of 73cm/28.75″

    I managed the same height as last week despite feeling much fresher, which was frustrating. I don’t know if I spent too long ramping up from a 68cm target as I’ve previously found that my first 3-5 jumps are best.

    I want to give it one more attempt so I’ll do slightly less volume and test again.

    30 Oct

    Around The Square – 3 x 4
    Tuck Jumps – 2 x 10
    Speed Skaters – 2 x 15 per side
    180 Squat Jumps – 3 x 10
    Lunge Jumps – 3 x 12

    31 Oct

    Lateral High Jumps – 3 x 20
    Single Leg Box Jumps – 2 x 8
    Seated Jumps – 3 x 8

    4 Nov

    Vert Test – 15 jumps, best of ??

    This was a car crash. The last two weeks I started at 68cm (I blu tack a target on the rim at the right height) and worked up, this time I thought I’d “open” at 70cm. Never touched it. I don’t know what happened between now and last week but I was just aimlessly flapping and not getting good height at all. I finished early because if I struggled so much at 70cm it was very unlikely I was going to beat 74cm.

    A little depressing to end on a low, I’m happier with my decision to not go on with phase 9 and to instead focus on technique.

    My Achilles troubled me a few months ago and I never gave it an extended period to heal so I’ll probably take 4-6 weeks with no plyometrics and then start from scratch. I had success with Phases 1-4 so there’s no reason I can’t repeat those and modify where I want.

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