Vert Shock (May 2018)

[Fraser_9to5]

7 May

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

8 May

Lateral High Jump – 3 x 20
Depth Jump – 3 x 8
Single Leg Box Jumps – 3 x 8 per leg
Seated Box Jumps – 3 x 8

Quite an extensive warm up each time, incorporating wide-outs, groiners, leg swings, some moves from DeFranco’s Limber 11 and glute activation. Day 1 was short and sweet, but after day 2 i’m already quite sore, mainly glutes and lower back. The high rep exercises are really tiring and I lose some of the explosiveness in the final reps. I usually fill out my training log once a week but there’s going to be a lot to talk about so i’ll update often.

Here’s my depth jumps from day 2

A post shared by 9to5 Strength (@9to5strength) on May 8, 2018 at 9:25am PDT

[Fraser_9to5]

9 May

Uphill Sprints – 4 x 20m
Uphill Squat Jumps – 3 x 15
Clap Pushups – 2 x 10
V-Situps – 3 x 15
Plate Twists – 3 x 30 secs x 10kg

Very thankful today was quite low impact. I had to walk 1/4 mile to a grassy hill near my house, it’s in the middle of a residential area and a bit weird to exercise there but I don’t care. Sprints were so nice, I did 60/100/200m at University and it was great to do something like that again. Abs were simple and the whole session was over quite quickly. Warm up and cool down are taking a lot of time but that’s what’s needed to stay on top of recovery, already looking forward to the rest day!

A post shared by 9to5 Strength (@9to5strength) on May 9, 2018 at 6:55am PDT

[Fraser_9to5]

10 May

Rest day. Foam rolling of my back, groin, hamstrings, quads and calves. Tennis ball to find knots in my glutes and golf ball on the sole of my foot. Also hip flexor sofa stretch.

11 May

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

12 May

Lateral High Jump – 3 x 20
Depth Jump – 3 x 8
Single Leg Box Jumps – 2 x 8 per leg (did too many last week)
Seated Box Jumps – 3 x 8

13 May

Uphill Sprints – 4 x 20m
Uphill Squat Jumps – 3 x 15
Clap Pushups – 2 x 10
V-Situps – 3 x 15
Plate Twists – 3 x 30 secs x 10kg

Much better second time round, already felt more reactive off the floor and my body was less run-down after the depth jump day. I think improving my technique helped, I was likely too upright when I landed depth jumps and was jarring my lower back. I realised glutes were knackered from the lateral jumping and after the initial tough session they have less DOMS.

I’ve been eating more as i’m very light following a 10 week calorie restriction. This week averaged P144 C220 F93 Cals 2320.

Resting today (14th) then first CMJ re-test tomorrow afternoon and a short video update.

Below are my tuck jumps from Day 5.

A post shared by 9to5 Strength (@9to5strength) on May 11, 2018 at 10:37am PDT

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SHOCK PHASE

15 May

Re-test Vert – 58cm (22.8in)
Around The Square – 3 x 4
Tuck Jumps – 2 x 12
Speed Skaters – 3 x 30
180 Squat Jumps – 3 x 10
Split Jumps – 3 x 12

16 May

Lateral High Jumps – 3 x 20
Depth Jump – 3 x 8
SL Box Jump – 2 x 8
Seated Box Jump – 3 x 8

17 May

3 Way Planks – 3 x 90 secs (so 30 secs front/side/side)
Side Crunches – 3 x 20 per side
Lying Leg Raises – 3 x 15
Prone Hyper-extension – 3 x 10

First day was a rest, then into the six week “Shock” phase. One new exercise is split jumps, again i’ve done these many times before. I felt good but not great on the re-test day, I did expect to go higher but didn’t have an idea by how much. The 16th was the first day I felt crap, quite flat in my jumps but I blame my 2am finish at work and insufficient sleep. Today was an ab circuit and I did extra stretching too.

Here’s a snapshot of my latest vert, roughly half a brick higher than last week.

A post shared by 9to5 Strength (@9to5strength) on May 15, 2018 at 6:19am PDT

[Fraser_9to5]

18 May

Uphill Sprints – 4 x 20m
Uphill Squat Jumps – 3 x 15
Clap Pushups – 2 x 10
V-Situps – 3 x 15
Plate Twists – 3 x 30 secs x 10kg

19 May

Around The Square – 3 x 4
Tuck Jumps – 2 x 12
Speed Skaters – 3 x 30
180 Squat Jumps – 3 x 10
Split Jumps – 3 x 12

This week ended with quite high average food intake, P145 C227 F107 Cals 2480. The Sunday was particularly lazy as I had a 13 hour shift and ordered pizza and Nando’s.

WEEK 3

21 May

Re-test Vert – 55cm (21.5in)
Lateral High Jumps – 3 x 20
Depth Jump – 3 x 8
SL Box Jump – 2 x 8
Seated Box Jump – 3 x 8

22 May

Uphill Sprints – 4 x 20m
Uphill Squat Jumps – 3 x 15
Clap Pushups – 2 x 10
V-Situps – 3 x 15
Plate Twists – 3 x 30 secs x 5kg

23 May

3 Way Planks – 3 x 90 secs
Side Crunches – 3 x 20 per side
Lying Leg Raises – 3 x 15
Prone Hyper-extension – 3 x 10

Poor sleep on the Monday and no surprise my jumping had regressed to my starting height, not a fair reflection of where i’m at with my jumps. I felt run-down on the Monday & Tuesday sessions, calves have a lot of tightness and ankles too, feels like i’m heading for injury if I don’t loosen up. The 23rd was ab work and I spent half an hour doing mobility and stretching, paying attention to feet & ankles as well as calves. Feel much better today (24th) ahead of the session. Cleaned up my diet a bit too, needless over-indulgence last week and ~1500kcal more than I required for the week so dialling it back.

Here’s my split jumps from the 19th.

A post shared by 9to5 Strength (@9to5strength) on May 19, 2018 at 5:58am PDT

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