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24 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 1225 May
Lateral High Jumps – 3 x 20
Depth Jump – 3 x 8
SL Box Jump – 2 x 8
Seated Box Jump – 3 x 827 May
Sprints – 4 x 20m
Broad Jumps – 3 x 15
Clap Pushups – 2 x 10
V-Situps – 3 x 15
Plate Twists – 3 x 30 secsHad to cover someone’s weekend shifts which meant flying to the Isle of Man. Only had a few hours spare and couldn’t find a hill so my sprints and broad jumps were on flat grass. The whole session was crap as I was low on sleep, but I didn’t feel the need to miss it out. I was really good with food until Sunday where I had a 3,000kcal breakfast. My 7 day average was P128 C206 F97 Cals 2210 which is near enough what I wanted, perhaps more like 180 carbs and 140 protein.
I still feel reactive off the ground but I can tell i’m picking up cumulative fatigue from all the jumps. If I can avoid injury and complete the 8 weeks then I think 7-10 days of light work will leave me super fresh and able to jump higher. We will see.
Here are my Speed Skaters from the 24th.
WEEK 4
29 May
Re-test Vert – 61cm (24in)
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 1230 May
Lateral High Jumps – 3 x 20
Depth Jump – 3 x 8
SL Box Jump – 2 x 8
Seated Box Jump – 3 x 831 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 101 June
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 5kg2 June
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 12Really please with this week, I had a great jump on my re-test and hit 61cm. That’s an increase of 6cm (2 3/8 inch) from the first 3 weeks. The extra attention to foam rolling on rest days has kept me injury-free, and i’m now at the halfway stage since the final day of week 4 is a rest. Diet was poor yesterday (1st) and my 5-day average is 2490 calories but I don’t plan on eating much today.
Here’s my re-test Vert from Monday, I didn’t want to set my phone up in the rain so I was filmed from the upstairs window. Used iPhone slow-mo as it’s cool..
WEEK 5
4 June
Lateral High Jumps – 3 x 20
Depth Jump – 3 x 8
SL Box Jump – 2 x 8
Seated Box Jump – 3 x 86 June
Re-test Vert – 61cm (24in)
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 5kg7 June
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 108 June
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 12I have TWO rest days coming up…
This week was fine, I did lots of soft tissue work on the Tuesday and probably wasn’t back to normal for the re-test, but 24 inches is good. I think by Monday i’ll feel great and the idea of low training load next week as well seems ideal. I think the Jump Manual is something i’ll look into afterwards, I also want to work on my running jump off two legs. I don’t play basketball so the height gains would include me learning the technique of a running jump regardless of what program i’m following. I’ll do technique work independently and perhaps do Jump Manual in Sept/Oct time.
I don’t miss weights, this is probably the longest I’ve gone without lifting a weight since I started 16 years ago. Being able to sprint helps, but the fact i’m doing more functional exercises rather than the raw lift-something-heavy-and-put-it-down-again has been really enjoyable.
WEEK 6
11 June
Lateral High Jumps – 3 x 20
Depth Jump – 3 x 8
SL Box Jump – 2 x 8
Seated Box Jump – 3 x 8
~10 Jumps on B’Ball court, 66cm/26inch running vert.13 June
Re-test Vert – 60cm (23 5/8in)
Uphill Sprints – 4 x 20m
Uphill Squat Jumps – 3 x 12 (dropped a few reps to focus on quality)
Clap Pushups – 2 x 10
V-Situps – 3 x 15
Plate Twists – 3 x 30 secs x 10kg14 June
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 1015 June
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 12Good week, tried some running jumps on tarmac and was surprised how close I can get to a hoop. I was still 12cm from touching the rim but this was after a session.
My weight is quite low, still around 69kg, and i’ve been tracking my average calories to avoid losing more weight.
To confirm the last 3 weeks:
21-27th May: P128 C206 F97 Cals 2210
28th-3rd June: P132 C220 F104 Cals 2350
4th-10th June: P129 C187 F106 Cals 2220This week i’m dropping the fat intake and allowing myself more carbs so I have the energy for these explosive workouts.
19 June
Re-test Vert 61cm/24inch
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 1220 June
Lateral High Jumps – 3 x 20
Depth Jump – 3 x 8
SL Box Jump – 2 x 8
Seated Box Jump – 3 x 821 June
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 10Thought i’d post a mid-week update. My vert was tested after 3 days off and it was a real stretch for that 61cm and the rest were landing around 58-59cm. It’s a bit unfair on the program to be using a standing vert as this is designed for basketball players and I can tell my repeat jumps are really reactive.
I’m cutting fat and increasing carbs this week since it’s all power movements and no steady state work at all. My upper body is starting to feel neglected, 8 weeks of only doing clap push ups is not ideal but I didn’t want to add anything to the program.
Less optimistic about what my final gains will be but I still think other people doing the program will benefit, particularly those who have a good running jump. Below are my tuck jumps from this week, which feel great.
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