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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 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..
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.
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 10kg19 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 12This 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 822 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 5kg23 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 10Poor 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.
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 1216 May
Lateral High Jumps – 3 x 20
Depth Jump – 3 x 8
SL Box Jump – 2 x 8
Seated Box Jump – 3 x 817 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 10First 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.
