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WEEK 16 + 1
28 Apr
Around The Square – 3 x 4
Tuck Jumps – 2 x 12
Squat Jumps – 3 x 10
Split Jumps – 3 x 6 per side29 Apr
Lateral High Jumps – 3 x 20
Depth Jumps – 3 x 8
SL Box Jumps – 2 x 8 per leg
Seated Box Jumps – 3 x 830 Apr
Uphill Accelerations – 4 x 20m
Uphill Squat Jumps – 3 x 15
Dom Sky Beginner Abs – 1 circuitI’ve been reading up about strength and power training and one chapter showed how long your muscles take to be fully fresh after a workout. Once the soreness/stiffness disappears it’s still another 5-7 days. Some of the other chapters also helped me realise that some light plyometric work for an extra week could be beneficial. I turned to the first three days of Vert Shock and customised it to suit my needs.
5 May
Broad Jumps – 7, best of 254cm
Penultimate Acceleration – 2 x 5
Mechanics Primer – 1 x 5
Full Approach (2 foot) – 12, best LR = 72cm, best RL = 77cm!!Wow. Firstly, it’s eerie how my broad jump is almost the same to the cm. I even flipped the tape measure and used inches, only converting when I was done with all attempts. I hit 75cm with my first RL approach and 76cm soon after. On the 7th or 8th attempt (video below) I managed 77cm, which is a 3cm (1.2 inch) personal best.
It leaves me in a bit of a predicament, because my technique wasn’t perfect, but on reflection I still want to chill for a week and maybe go to the courts for fun instead of to measure my jumps. My legs still have a residual achiness so time off will do them good. I’m 34 so this is probably my last summer doing jump training and then the plan is to pick up something as a Masters athlete, probably 100/200m sprinting.
WEEK 16
19 Apr
Broad Jumps – 7 (best of 254cm)
A1 Penultimate Acceleration – 2 x 5
A2 Mechanics Primer – 2 x 4
2 step jumps – 10, LR = 72cm, RL = 73cm
Res. Band Adductor – 2 x 40 secs
Standing Hip Flexor Hold – 3 x 20 secs x 5kgReally good session, I was in the groove with my RL take-off and found success getting a little closer to the rim with my final two contacts. I added 4cm to my PB on that side but couldn’t replicate that improvement with my LR. My all time PB still stands at 74cm but it was definitely under threat today.
21 Apr
Seated Box Jumps – 3 x 5
Split Jumps – 3 x 5 per side
SL Line Hops – 3 sets23 Apr
REST
I had laser tattoo removal on the 22nd because I need to get in two sessions before I’m away on holiday. It meant having to skip my final session of the program.
26 Apr
Broad Jumps – 7 (best of 245cm)
A1 Penultimate Acceleration – 1 x 5
A2 Mechanics Primer – 1 x 4
2 step jumps – 10, LR = 71cm, RL = 71cmI’m not sure where to go from here so I tried one more Monday jump session. I’m probably a little deconditioned having had four days off and my tattoo recovery doesn’t help matters. It’s interesting my broad jump was also down, if there’s a strong correlation I could either a) use broad jump improvement to track progress or b) abandon a session in favour of a recovery day if my broad jump is way down on my best.
Having got to the stage where I’m 1cm away from my personal best it feels like I should repeat the same week to see where it takes me. If I think about my sprint training at Uni then “in-season” would be mid-May to late August, and the weight room would only be for maintenance. Vert Shock also has a “maintenance phase” so the idea isn’t to just keep going back to week 1 every few months.
Here’s my 73cm from a RL takeoff
WEEK 15
13 Apr
Broad Jumps – 7 (best of 255cm)
A1 Penultimate Acceleration – 2 x 5
A2 Mechanics Primer – 2 x 4
2 step jumps – 10, LR = 72cm, RL = 69cm
Rugby Ball Adductor Squeeze – 30 secs
Res. Band Adductor – 30 secs
Standing Hip Flexor Hold – 2 x 20 secs x 5kgImproved my broad jump by 1cm, this was into a wind if that has any impact. Decent jumps, it was windy and a bit cold so my enthusiasm wasn’t there. I equalled my PB going RL, took me a while to realise which cues help so I might write them down before next week (emphasis on lowering centre of mass with the penultimate, push-punch, aggressive arm swing and accelerating into the final steps). I wanted a new exercise for my adductor and tried a few out, then changed the hip flexor exercise to one I did at Uni.
14 Apr
REST
The previous session was meant to be on the 12th but I woke up to snow.. in April.. so I postponed it a day. I planned to take a rest at some point and this fitted in nicely.
16 Apr
Flying Runs – 6 x 25m in 2.93,2.94,2.78,2.78,2.81,2.78
Shock Jumps – 3 x 5 x 100cm
Reverse Nordics – 3 x 12A generous tailwind helped me to faster times, wasn’t feeling great and needed 5 mins rest between reps instead of 3.5-4 mins.
17 Apr
Massage gun – glutes, adductors, calves
Dom Sky Beginner Abs – 1 circuitYesterday took longer than expected so I didn’t have time for abs. Only a single circuit with jumping session in 48 hours, also did the massage gun and prefer that to my mobility stretches.
A relatively good week of training, some faster times and higher jumps. The court I jump on is very exposed and there’s always a cold breeze which means I have to wrap up warm to jump. If I piece everything together and hit a jump well I can absolutely trouble my PB of 74cm. Here’s 69cm going RL.
WEEK 14
5 Apr
Broad Jumps – 7 (best of 254cm)
A1 Penultimate Acceleration – 2 x 5
A2 Mechanics Primer – 2 x 4
2 step jumps – 10, LR = 70cm
Copenhagen Plank – 2 x 40 secs
Kneeling Hip Flexor Raise – 3 x 30 secsRepeated my broad jump best, felt slightly better this week than last. Measured the rim at 9’5, 287cm, so could work out my vert at about 70cm based on how high above it I could touch. I started this session at 9.30am because I was worried the court would be busy in the afternoon but based on my sprint session on Fridays it could be free. Next week I’ll do an afternoon session as my jumps are generally better at that time of day.
My adductor is bothering me so I added in Copenhagen plank, and I also saw a few posts about hip flexors for jumping so I added in a leg raise that can replace Kadour Ziani’s leg lifts.
7 Apr
Seated Box Jumps – 3 x 5
Split Jumps – 3 x 5 per side
SL Line Hops – 3 x 20 secs per leg of Fwd/Bwd and LateralThis workout is surprisingly tiring because on paper it seems so simple.
9 Apr
Flying Runs – 6 x 25m (2.97,2.84,2.94,2.94,2.84,2.84)
Shock Jumps – 3 x 5 x 100cm
Reverse Nordics (band assist) – 3 x 12
Dominik Sky Beginner Abs – 2 circuitsI didn’t have my stopwatch last week but had it this time. When I sprinted at Uni I could probably do 2.65, and 0.2 seconds over 25m is quite a lot. Still, I was pleased with the sequence and optimistic I can improve next week. My legs were quite sore and I wanted to reduce the volume even further, so I removed one set of shock jumps and 3 reps off the reverse nordics. I increased the ab work and this was a decent level of difficulty.
10-11 Apr
No stretching or soft tissue
It seems so weird to take a break from recovery, but my legs feel quite fatigued and I just want to leave them alone for 72 hours rather than eliciting further soreness through massage. I also want to let my adductor heal a bit and my stretching can sometimes aggravate it.
Here are my flying runs from Friday, if you aren’t aware a flying run is going full speed between a set of cones but not accelerating flat out to reach top speed. My impression is that if you want to do an exercise with short ground contact time then this is what you choose, as accelerating tends to be longer contacts and very tiring. Daniel Back had the same idea when he wrote Jump Science 2.0, as that includes flying runs.
WEEKS 73-76
5 Mar
Bent Arm Straddle Planche – 7 attempts (all under 2 secs)
Bent Arm Straddle Jumps – 2 x 10I was nowhere near holding this for a sustained time, the jumps were much better because I could pop up into position and at least accumulate a little bit of time in there.
11 Mar
Bent Arm Straddle Planche – 7 attempts (all under 2 secs)
Bent Arm Straddle Jumps – 2 x 10Same again, a little better this time.
17 Mar
L-Sit – 8 x 15 secs
My inconsistency has cost me and I’ve lost some of my basic strength, meaning it’s pointless trying anything too advanced.
23 Mar
Bent Arm Straddle Planche – 2,2,3,3 secs, 2,2,1,1 secs
Tuck planche to Bent Arm Straddle – 5,4
Bent Arm Straddle Jumps – 3 x 10
Straddle PPPu – 2 x 7This was Osvaldo Lugones next workout progression, the PPPU are actually easier because of the straddle stance. I quite liked the tuck to bent arm straddle, the first few were quite graceful but by the end I was basically falling with style.
28 Mar
Bent Arm Straddle Planche – 2,2,3,3 secs, 3,2,2,3 secs, 1,2,1,1 secs
Tuck planche to Bent Arm Straddle – 2 x 5
Bent Arm Straddle Jumps – 10,10,7
Straddle PPPu – 2 x 7Slightly better than last time, he suggests four rounds and I was trying to build up the volume without falling to pieces.
