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WEEK 13
29 Mar
Broad Jumps – 7 (best of 254cm)
A1 Penultimate Acceleration – 2 x 5
A2 Mechanics Primer – 2 x 4
2 step jumps – 3
4 step jumps – 3
2 step jumps – 4A few cm further in broad jumps, always nice to make progress. The intention was to do some full jumps but my technique immediately starts breaking down so I feel sticking to a 2 step is what’s best for me right now. I easily touched the rim, it’s certainly way down on 10ft so I will measure it next week. (edit: it’s 9ft5 or 287cm)
31 Mar
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 LateralThe seated jumps were meant to be with feet in the same stance as they’d be from a running vert but that felt really unnatural so I just did the standard ones. I landed on grass to reduce the impact, I don’t have a suitable box to jump on.
2 Apr
Flying Runs – 6 x 20m
Shock Jumps – 4 x 5 x 100cm
Reverse Nordics (band assist) – 3 x 15
Dominik Sky Beginner Abs – 1 circuitFlying runs are top speed runs but not accelerating maximally. The idea was to reduce fatigue but having thought about it the more sensible thing would be to make the run itself a little longer, so next week I’ll do 25m. I didn’t have my stopwatch so I’ve no idea what time they were but I felt very rusty.
Someone messaged me about a good ab routine and I tried it out. I did one circuit in around 8 minutes, excluding the max. plank. I could have done more but I was worried I’d be hurting for days (I wasn’t).
3 Apr
Foam Rolling and Massage Gun
Really liking the massage gun, main target was VMO, calves, adductors and glutes.
4 Apr
7 mobility stretches
Here are my shock jumps, I wanted to avoid my heels touching which should be good for the Achilles and ankle strength.
WEEK 12+1
My plans for week 13 included a running track and a b’ball court, neither of which I can access until the 29th. It makes sense to extend this by one week so it aligns well.
22 Mar
Rest. While I want to do an extra week, the volume was probably too high at first and my body needs a rest.
23 Mar
Overhead Squat – 4 x 5 x 27.5kg
A1 Med Ball Throws – 3 x 3
A2 CMJ – 3 x 3
Nordic Curls – 3 x 6
Standing Calf Raise – 25 x 10kg
Ab Ripper X – Half reps25 Mar
SL Standing Calf Raise – 2 x 11
Pogo Jumps – 3 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Broad Jumps – 6
A1 Penultimate Acceleration – 2 x 5
A2 Mechanics Primer – 2 x 4
2 step 2 footed jumps – 5 per sideI realised the wall drill is very similar to the mechanics primer so I don’t need both. A calf raise is also similar to the dorsi drill I was doing and I’ve used the former in the warm up.
26 Mar
Single Leg Hip Raise (3 sec ISO) – 8 x 20kg
Floor to Ceiling Jumps – 3 x 8
DB SLRDL – 3 x 6 x 8.5kg
Hex Clean Pull – 5 x 2 x 80kg
Reverse Nordics – 2 x 12
Ab Ripper XI went too heavy with the deadlift and would be much better with a power exercise like clean pulls, which I’ve put in their place. I tried reverse nordics for the first time and enjoyed them.
27 Mar
Foam Rolling, Massage Gun
I skipped the mobility this week but made sure to do a lot of soft tissue work.
Here are the reverse nordics
WEEK 12
15 Mar
Dorsi Drill – 3 x 15
Pogo Jumps – 4 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 2 x 10
Plank/Plyo/Speed Skater Combo – 2 sets
Broad Jumps – 5
A1 Penultimate Acceleration – 2 x 5
A2 Mechanics Primer – 2 x 4
2 step 2 footed jumps – 5 per sideA shorter session than last Monday, better this way.
16 Mar
REST
I purposefully miss one technical jumping day and one gym session each month as a rest for my body.
18 Mar
Dorsi Drill – 3 x 15
Pogo Jumps – 5 x 20 secs
Wall Drill – 3 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5
A1 Penultimate Acceleration – 2 x 5
A2 Mechanics Primer – 2 x 4
2 step 2 footed jumps – 6 per side19 Mar
Single Leg Hip Raise (3 sec ISO) – 2 x 8 x 25kg
Floor to Ceiling Jumps – 3 x 8
DB SLRDL – 3 x 6 x 8.5kg
Hex DL Singles – 130,130,137.5,142.5,147.5,152.5,152.5, 152.5kg
Seated Calf Raise – 40kg x 50 reps total
L-Sit hold – 8 x 20 secsHex DL turned into ego lifting, should avoid 1RM and work with 80-90% at speed. I tweaked my back a little, enough to skip ab ripper x and do some L-sits instead.
20 Mar
Foam Rolling
21 Mar
Massage gun, 25 mins
New toy, gave it a whirl and really like it. I mainly pummelled my calves but did a bit of adductors and glutes, calves hurt already which is exactly how they feel after a proper sports massage.
WEEK 11
8 Mar
Dorsi Drill – 3 x 15
Pogo Jumps – 5 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 6
A1 Penultimate Acceleration – 3 x 5
A2 Mechanics Primer – 3 x 4
2 step 2 footed jumps – 8 per sideTried a few extra attempts at the end, feel quite jaded after all that.
9 Mar
Patrick Step Up – 2 x 10 x 60kg
Overhead Squat – 4 x 5 x 25kg
A1 Med Ball Toss – 3 x 3 x 5kg
A2 CMJ – 3 x 3, best of 57cm
BB Drach RLESS – 3 x 6 x 26kg
Nordic Curls – 3 x 6
SL Standing Calf Raise – 2 x 12 x 10kg
Ab Ripper X – CompleteProbably a bit too high with volume at first, I felt very lethargic here and my CMJ showed it.
11 Mar
Dorsi Drill – 3 x 15
Pogo Jumps – 4 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 2 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5
A1 Penultimate Acceleration – 2 x 5
A2 Mechanics Primer – 2 x 4
2 step 2 footed jumps – 4 per sideI experimented with a lighter session, trimming a few sets here and there and it felt better.
12 Mar
Single Leg Hip Raise (3 sec ISO) – 3 x 6 x 22.5kg
Floor to Ceiling Jumps – 3 x 8
DB SLRDL – 3 x 6 x 8.5kg
Hex DL Singles – 120,125,130,135,140,145,150,150kg
Patrick Step Up – 2 x 10 x 60kg
Seated Calf Raise – 40kg x 50 reps total
Ab Ripper X – completeA few changes here, sissy squats replaced by hex DL singles, which were in Jump Science. I moved patrick step ups later in the session because they don’t really belong in a warm up at 60kg, more of an accessory lift.
WEEK 10
1 Mar
Resistance Band Dorsiflexion – 3 x 15
Pogo Jumps – 4 x 20 secs
Wall Drill – 2 x 6
Arm Drill – 2 x 10
ENDED EARLYI accidentally let our indoor cat out and he went up a tree, so I had to abandon my session and help get him down.
2 Mar
Patrick Step Up – 2 x 10 x 60kg
Overhead Squat – 4 x 5 x 20kg
A1 Med Ball Toss – 3 x 3 x 5kg
A2 CMJ – 3 x 3
B1 BB Drach RLESS – 3 x 6 x 26kg
B2 Split Jumps – 3 x 10
Nordic Curls – 3 x 6
SL Standing Calf Raise – 2 x 12 x 10kg
Ab Ripper X – CompleteI added in a standing calf raise because the other session has a seated one. I really like the combination of med ball toss and countermovement jump, and have since seen it used in a PJF Performance video so it stays.
4 Mar
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 6, best of ?m
A1 Penultimate Acceleration – 3 x 5
A2 Mechanics Primer – 3 x 4
2 step 2 footed jumps – 7 per sideI allow myself to miss one technical jumping day and one weights session per week. With that in mind, I did the second half of my Monday session, meaning across 2 days I did 1 full session.
5 Mar
Patrick Step Up – 2 x 10 x 60kg
Single Leg Hip Raise (3 sec ISO) – 3 x 6 x 22.5kg
Floor to Ceiling Jumps – 3 x 8
DB SLRDL – 1 x 6 x 10kg, 2 x 6 x 8.5kg
Sissy Squats – 5kg x 18,15,12 (max reps)
Seated Calf Raise – 2 x 12 x 40kg
Ab Ripper X – completeI added weight to the sissy squats but I think they need to go as I’m planning to make this a 4 month program and max reps of this is more of a month 1-2 exercise. The SLRDL finishes with arms overhead and when I watched myself back on video my elbows were bent and the weight looked sluggish, so I dropped it by 15%.
7 Mar
Rowing Machine – 2 x 1km in 3:58, 3:58
7 stretchesHere are the sissy squats, they torch your quads but that’s something I don’t want to do so late in the custom program.
