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6 Oct
Depth Drop – 4 x 5 x 30cm
Rhythm Jump – 4 x 10
Rebounds – 3 x 20
OH Squat – 4 x 5 x 20kg
Hex DL – Singles @ 2 x 100kg, 110k,g 120kg, 2 x 130kg, 2 x 135kg, 2 x 140kgReally liked this session, anything with deadlift singles is a winner in my book. Only used the bar for OH squat as it’s more about gaining flexibility than setting PB’s.
8 Oct
Depth Drop – 3 x 5 x 40cm
Skips (Height) – 4 x 10
Rhythm Jumps – 3 x 10
SL Line Hops – 2 x 15 secs per leg per directionI know depth drop as “shock jumps” and I’ve done up to 1 metre at Uni, so didn’t want to mull around at 30cm when I know I can cope with higher. Also used to do skips for height at uni for our sprints warm up and it was nice to do them again.
10 Oct
Standing Vert – 56cm, 56cm, 57cm, 57cm, 57cm
2 Step Approach – 5 x 1
Full Approach 2 foot – 6 x 1
Full Approach 1 foot – 5 x 1 per leg
OH squat – 4 x 5 x 20kg
Box Squat – 8 x 65kg, 3 x 8 x 85kgAlready tired my legs out enough that I’m down on my CMJ best. His technical cues helped me feel really explosive off two feet, I have never ever tried a single leg approach for a dunk and it showed. I will keep at it if only to improve co-ordination. Box squats were capped at 65% 1RM which for me is 85kg, felt really strong here.
As well as this I’m doing his full daily routine which involves a few bodyweight exercises for sets of 20 and then a series of about a dozen stretches.
24 Sept
CMJ – 58.5cm / 23″
A quick tester at what would be the start of week 9.
30 Sept
CMJ 58cm, Run Vert 63.5cm / 25″
I started with a running vert of 23″ and didn’t feel entirely fresh here, it was more of a primer before the main test.
2 Oct
CMJ 61cm / 24″
Run Vert 68cm / 26.75″I set my hoop at this height and hoped I could touch it, if I’d gone higher I would work out how clear my fingers were over the rim. As it happened I grazed it with a fingertip, meaning that my results from Vertical Jump Bible are as follows:
Counter-movement Jump gain: 2.4″ / 6.1cm
Running Jump gain: 3.75″ / 9.5cmMy results & review video is up on my channel, this felt like a more intelligent program design than Vert Shock and one I’d happily repeat. I’m taking the rest of the week off then rolling straight into a 10 week program called Jump Science 2.0, which costs $37 and looks very promising.
16 Sept
CMJ – 61cm/24″ (what?!)
SL Box Jumps – 2 x 12 (per leg)
Box Jumps – 2 x 6
18″ Depth Jumps – 2 x 5
Jump Squats – 2 x 5 x 40kg
RDL – 2 x 3 x 100kg
Squat – 2 x 3 x 122.5kg17 Sept
Stretches – Hamstring, Quad, Back, Hips
Planche Lean – 5 x 20 secs
Sprinter Situps – 3 x 20
Frogstand – max 15 secs (8 mins)19 Sept
Squat – 2 x 3 x 122.5kg (belted)
Hex DL – 2 x 3 x 135kg
Jump Squats – 2 x 5 x 40kg
18″ Depth Jumps – 2 x 5
Box Jumps – 2 x 6
SL Box Jumps – 2 x 12 (per leg)I blame having to avoid all ab work for 3 weeks on my poor squatting, felt my lower back when I was warming up with 100kg so no point in risking it. Really need to sort it out as 122kg is not that heavy to be folding in half or relying on a belt.
20 Sept
Pull ups – 10,10,9,9,6,6
Push ups – 4 x 15
V Situps – 2 x 15Tired after the pull ups so I cut the push ups short, meant to be doing 100 total.
That 24 inch jump came out of nowhere given I had just finished a pretty heavy week of training. I suppose I already moved to 2 sets of weights instead of the usual 5, but I still do not feel fresh. Very much looking forward to re-tests, I’ll probably do several and the 23rd, 27th and 2nd look like good options. I don’t see anything wrong with a full warm up on those days then a dozen or so running verts, enough to work on technique without fatiguing me.
10 Sept
CMJ – 57cm
SL Box Jumps – 5 x 12 (per leg)
Box Jumps – 5 x 6
18″ Depth Jumps – 5 x 5
Jump Squats – 5 x 8 x 32.5kg
RDL – 2 x 4 x 95kg
Squat – 2 x 5 x 115kgVery pleased to start easing off with the weights, these sessions are long and arduous.
11 Sept
Planche Lean – 5 x 20 secs
Frogstand (5 mins practice) – 17 secs max
Sprinter Sit ups – 3 x 20Doing a few exercises for a potential full planche, these were okay.
13 Sept
Squat – 2 x 4 x 115kg (belted)
Hex DL – 2 x 4 x 127.5kg
Jump Squats – 5 x 8 x 32.5kg
18″ Depth Jumps – 5 x 5
Box Jumps – 5 x 6
SL Box Jumps – 5 x 12 (per leg)Something about early morning workouts makes my back feel untrustworthy, so I put on a weight belt for the squats. About 1h45 of exercise, legs are getting fatigued. No concern at all that my CMJ is only 57cm, when I ran track my box jumps would go up ~5cm when I eased off weights and I can see something similar happening here. The exercises feel laboured but I’m trying my best to be explosive.
14 Sept
Bench Press – 4 x 5 x 90kg
BB Rows – 4 x 5 x 80kg
Chin Ups – 3 x 10Really phoning it in with the upper body work, it’s still more than I did for Vert Shock and as long as I don’t lose strength I’m not fussed.
Very relieved to finish week 7 because I know next week is a taper and then I can relax before re-testing.
1 Sept
CMJ – 56cm
SL Box Jumps – 4 x 12 (per leg)
Box Jumps – 4 x 6
18″ Depth Jumps – 4 x 5
Jump Squats – 4 x 10 x 27.5kg
RDL – 4 x 5 x 87.5kg
A1 Squat – 4 x 5 x 107.5kg
A2 Poliquin Step Up – 3 x 8 x 20kgFirst set of squats were belted as I wasn’t feeling it today. Jumps felt sluggish which is reflected in my CMJ, quite heavy legs from all this training. Will make a point of increasing recovery measures for the final weeks.
2 Sept
Bench Press – 4 x 5 x 87.5kg
BB Rows – 3 x 6 x 75kg
Crunchy Frog Abs – 3 x 205 Sept
Squat – 4 x 5 x 107.5kg
Hex DL – 4 x 5 x 120kg
Jump Squats – 4 x 10 x 27.5kg
18″ Depth Jumps – 4 x 5
Box Jumps – 4 x 6
SL Box Jumps – 4 x 12 (per leg)Again almost 2 hours of training including the warm up. I banged my shins doing box jumps as I went for height and didn’t travel across enough. I like this more than Vert Shock because I’m still lifting weights and despite it not being the focus I’m gaining back a little more of my strength.
6 Sept
Bench Press – 4 x 5 x 90kg
BB Rows – 4 x 5 x 80kg
Chin Ups – 3 x 8Short on time, which happens a lot lately. The only thing I skipped was overhead press so it isn’t a problem. My schedule is different for the final weeks so I just shifted everything forward by one day, meaning legs are going to be Mon & Thurs instead of Sun & Wed.
Good week despite the banged up shins form the failed jump, part of improving is putting yourself through sessions where you almost feel tired before you’ve started. The rewards come when you allow your body a full rest, something I’ll get in two weeks time.
