Forum Replies Created
- Posts
WEEK 16
20 May
Foam Roll & Dynamic WU
Lateral Band Exercise – 3 sets
SL Jump – 3 sets
Bounding Series – 2 sets
Hurdle Jumps – 6 sets
Weighted Pistol Variation – 3 sets
RDL – 3 x 6 x 72.5kg21 May
Core/balance/feet supersets
23 May
Foam Roll & Dynamic WU
1st Step Exercise – 3 sets
Weighted DB Skip – 3 sets
Hurdle Jumps – 4 sets
Step Up Variation – 3 sets
Jump Technique – 15 minsI changed the last exercise, choosing instead to go back to Phase 1 and do some jump mechanics before trying a few 2 step and full approaches. This was much better and I was rediscovering the technique that made me feel so springy. Still no PB unfortunately.
24 May
Core/balance/feet supersets
25 May
Foam Roll & Dynamic WU
Agility drill – 4 sets
Bounding – 1.5 sets (adductor injury)I am gutted. I had already planned a week of rest because I could tell my body is tired and needs a break. I tried to get a little extra distance off my right foot in the bounds and I had a sharp pain in my upper thigh. I immediately walked home and iced it, then took an ice bath, now it’s compressed and elevated while I plan my rehab. By the descriptions it unfortunately looks like a grade 2, which could mean 8 weeks out. The most frustrating part about that is I would need to start from an earlier phase rather than picking up where I left off.
Here are some hurdle jumps from earlier in the week.
WEEK 15
13 May
Foam Roll & Dynamic WU
Lateral Band Exercise – 3 sets
SL Jump – 3 sets
Bounding Series – 2 sets
Hurdle Jumps – 6 sets
Weighted Pistol Variation – 3 sets
RDL – 3 x 6 x 70kg14 May
Core/balance/feet supersets
16 May
Foam Roll & Dynamic WU
1st Step Exercise – 3 sets
Weighted DB Skip – 3 sets
Hurdle Jumps – 4 sets
Step Up Variation – 3 sets
Jump Practice – 10 minsI didn’t even take my ladder to the court because I feel so far from a PB. I had one or two jumps that looked decent but I also had some that looked worse than week 0. It’s an interesting choice to program the practice jumps after all the other exercises, the step up in particular really taxes my legs.
17 May
Core/balance/feet supersets
18 May
Foam Roll & Dynamic WU
Agility drill – 4 sets
Bounding – 2 sets
Hurdle Jumps – 4 sets
Weighted Pistol Variation – 3 sets
RDL – 3 x 6 x 72.5kgI used a metronome for RDL and did 3010 tempo which helped get my rhythm. This was a good session, I’m quite run down and have been making the extra effort to eat right but today was borderline fresh.
Next week will be the end of phase 4! I’ve still enjoyed the exercises but it’s been a bit demoralising being so far from setting a PB and that’s meant shifting focus to completing each session to the best of my ability and recovering well between sessions too.
Here are the hurdle jumps from today
WEEK 32
14 May
Tuck to Adv Planche – 5,3,6,4,5,5 secs
Raised Planche Lean – 10,7,10 secs
Tucked L-Sit – 30,30,30,22 secsI’ve chosen five workouts to cycle through because I find I’m only deciding what to do in the session while warming up and I’d like more structure.
17 May
Bent Arm Tuck Planche – 20,20,17,16,16 secs
Hollow Body Hold – 30,30,30,25 secsI missed an opportunity to drop my legs slightly while doing the bent arm tuck. These are still tough for me despite being close to doing 5 x 20 secs.
WEEK 14
6 May
Foam Roll & Dynamic WU
Lateral Band Exercise – 3 sets
SL Jump – 3 sets
Bounding Series – 2 sets
Hurdle Jumps – 6 sets
Weighted Pistol Variation – 3 sets
RDL – 3 x 6 x 70kgFirst time doing this session and I really liked it.
7 May
Core/balance/feet supersets
9 May
Foam Roll & Dynamic WU
1st Step Exercise – 3 sets
Weighted DB Skip – 3 sets
Hurdle Jumps – 4 sets
Step Up Variation – 3 sets
Jump Practice – 10 mins10 May
Core/balance/feet supersets
11 May
Foam Roll & Dynamic WU
Agility drill – 4 sets
Bounding – 2 sets
Hurdle Jumps – 4 sets
Weighted Pistol Variation – 3 sets
RDL – 3 x 6 x 72.5kgMy back was troubling me the day before this and it was made worse by trying to be too explosive coming up from RDL, so it was fast on the way up but not max intent.
The week as a whole was tougher on my body than I expected. It’s the “Spring” phase so I thought it would feel like a 4 week taper where I would go through each session feeling light on my feet and more explosive. I’m quite achey day to day which could be down to the hard surface I jump on because it’s joints more than muscles. I’m stepping up my rehab and taking cold showers a few hours after the hard sessions.
Here’s the “hurdle” jumps from 6th May, I have to use a cone because I don’t have real hurdles.
WEEK 31
6 May
PPPu – 5,6,5,6
Raised L-Sit – 20,20,15 secs10 May
Tuck Planche – 16,18,11 secs
Dying Roach – 4 x 50 secs
Hollow Body Hold – 3 x 30 secsNot a lot of volume this week but a lot of intensity. I am also increasing the amount of core work I do, which I also hope to move up in intensity. I don’t feel like balance is a problem so my goals are either to get a stronger lean or to work my core.
