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WEEK 8
15 Feb
Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.42m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps16 Feb
Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 12
Patrick Step Up – 2 x 15 x 60kg
ATG Split Squat – 2 x 10 x 45kg
Depth Jumps – 4 x 4 x exercise bench (50cm?)
Front Squats (max intent) – 3 x 5 x 65kg
Nordic Curls – 3 x 718 Feb
Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.43m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps19 Feb
Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 12
Patrick Step Up – 2 x 15 x 60kg
ATG Split Squat – 2 x 7 x 50kg
Weighted Jumps – 4 x 4 x 50kg
SL Jump to Bench – 3 x 8 per leg
RDL – 3 x 6 x 90kgI read an article by Bret Contreras which said that 30% 1RM for peak power isn’t always the best option. For power cleans it’s closer to 80% so I went heavier with weighted jumps, before seeing a Mike Boyle article stating that a weight allowing you to jump 70-80% of your unweighted best vert is ideal. For me that would be 10-12kg, so a 5-6kg DB in each hand.
21 Feb
Rowing Machine – 10 x 1 min on/1 min off, 1:50-1:56/500m pace
7 stretches from Supple LeopardWEEK 7
8 Feb
CMJ – 18 reps, 0-5kg attached
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per sideThis was for a YouTube video but I’ll count it as one of my two ‘deload’ sessions for the month.
9 Feb
OFF
Again, I have a 4 session 4 week program and will take 2 of 16 off as a rest in order to keep fresh. This one made sense because I was quite sore after all the CMJ yesterday.
11 Feb
Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.40m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 repsThe broad jump was a guess, I didn’t write it down.
12 Feb
Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 12
Patrick Step Up – 2 x 15 x 60kg
ATG Split Squat – 2 x 10 x 45kg
Weighted Jumps – 4 x 4 x 40kg
SL Jump to Bench – 3 x 8 per leg
RDL – 3 x 6 x 85kgRDL was quite easy, might increase it. I really like tuck jumps, hopefully they are actually good for my progress too.
14 Feb
Rowing Machine – 4 x 500m (2 mins), 1:55.X/500m pace
7 stretches from Supple LeopardI was short on time so switched to a split 2km row at a similar pace to last week. I jump the next day and usually do this in the evening so should probably move it, ~16 hours doesn’t seem like enough time to let my body settle after rowing and stretching.
WEEK 6
1 Feb
Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.48m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps2 Feb
Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 11
Patrick Step Up – 2 x 15 x 55kg
ATG Split Squat – 2 x 10 x 40kg
Depth Jumps – 4 x 4 x exercise bench (50cm?)
Front Squats (max intent) – 5 x 62.5,65,65kg
Nordic Curls – 3 x 7Pleased to see my patrick step ups keep improving, front squat was a better weight as before the bar was leaving my shoulders at the top of the movement, an indication it was too light. One other change was to the split squats, now that I’ve reached a decent weight I wanted to drop to two sets and give my thighs a bit of a break.
4 Feb
Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.42m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps5 Feb
Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 11
Patrick Step Up – 2 x 15 x 55kg
ATG Split Squat – 2 x 10 x 40kg
Weighted Jumps – 4 x 4 x 40kg
SL Jump to Bench – 3 x 8 per leg
RDL – skippedMy lower back was causing me minor discomfort so there was no point aggravating it with RDL, otherwise business as usual.
7 Feb
Rowing Machine – 10 x 1 min on/1 min off, 1:54/500m pace
7 stretches from Supple LeopardI had to briefly jog to catch up with my wife on a walk the other day and I was wheezing by the time I got to her. Cardio required. I love/hate the erg so instead of a 3 min warm up prior to stretching I did some repeat 1 min reps at my 1k pace.
Here are my depth jumps, I bought a gym floor tile which I can drop anywhere and give myself a proper surface to land on.
WEEK 5
25 Jan
Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.41m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 repsI re-read the FJT3 program notes and spotted two drills that were phased in later. I used my own arm drill (see Instagram) and the wall drill is dropping into a half squat really quickly. Other than that, this is the technical session so not a lot needed to change. When I do have access to a court I will do some single leg jumps and longer run ups.
26 Jan
Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 10
Patrick Step Up – 2 x 15 x 45kg
ATG Split Squat – 3 x 9 x 35kg
Depth Jumps – 4 x 4 x exercise bench (50cm?)
Front Squats (max intent) – 5 x 50,55,60kg
A1 Nordic Curls – 3 x 7
A2 Pogo Jumps – 3 x 20 secsThe pull throughs were more like a glute activation drill for me, tuck jumps are from Vert Shock which are a stationary version of hurdle hops. The KoT lunge has been rebranded to split squat, because fixed feet is technically not a lunge. I will measure my exercise bench, but I step off that and try to work on a short ground contact time for depth jumps. I wanted to keep front squats in and explode up from the bottom of the movement, I have no idea how much weight I can do that with so I was experimenting.
28 Jan
Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Wall Drill – 2 x 6
Arm Drill – 3 x 10
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.45m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 repsIdentical to Monday.
29 Jan
Banded Pull Through – 3 x 8
Tuck Jumps – 2 x 10
Patrick Step Up – 2 x 15 x 50kg
ATG Split Squat – 3 x 10 x 40kg
Weighted Jumps – 4 x 4 x 40kg
SL Jump to Bench – 3 x 8 per leg
RDL – 6 x 70,75,80kgThe first half of the session is the same as Tuesday, then it diverges. I didn’t want to do depth jumps twice a week as they’re taxing on the CNS so I did hex bar weighted jumps, which I did in VCE. Then a single leg hop to my exercise bench, this has been in two programs and I like it. I wanted a change from nordics and to have a hip hinge rather than knee dominant hamstring move. This was all a bit light so I’ll need to bump that next week.
30 Jan
Epsom Salt Bath – 25 mins
Ohhh lord, relaxation galore. I didn’t feel the need for mobility work as I was feeling great after this.
If IG embedding allows, here’s my own arm drill which I was taught by a high jump coach
WEEK 4
18 Jan
Resistance Band Dorsiflexion – 2 x 15
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.40m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps19 Jan
CMJ – 6 jumps, best of 60cm
Patrick Step Up – 2 x 15 x 40kg
Front Squats – 3 x 5 x 75kg
BB KoT Lunge – 3 x 9 x 35kg
Band Assisted Nordic Curls – 3 x 7Pleasantly surprised by my CMJ, not far off my PB now (63cm?). I’m also aware of the rough rule that your running vert should be 5+ inches more than standing, so I’m keen to test my running vert soon.
21 Jan
OFF – Moving house and while I had time at the end of the day to squeeze in a session, I felt the quality would be poor.
23 Jan
CMJ – 6 jumps, best of 59cm
Patrick Step Up – 2 x 15 x 45kg
Power Cleans (doubles) – 2 x 60,60,65,70,75kg
BB KoT Lunge – 3 x 10 x 35kg
Band Assisted Nordic Curls – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 repsMy power clean technique is still a work in progress, but if I don’t use enough weight I end up upright rowing it. Nice to see my CMJ stayed slightly above my previous weeks. I took an extra day before completing this because moving house took more out of me than I thought and I was aching in a few places.
24 Jan
7 stretches from Becoming a Supple Leopard
So that’s the end of my first 4 week cycle, I’ve sat down and looked at what I want to add/remove for the next four weeks and I’m happy with what I have. I could obsessively pick over each exercise or try and fit everything in but I wanted to avoid overthinking and stick with what first comes to mind.
Here’s my slightly improved power cleans with a hook grip
https://www.instagram.com/p/CKcHAXnnLAz/?utm_source=ig_web_copy_link