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WEEK 51-52
25 Sept
Arnold Press – 2 x 10 x 6kg
Weighted Pull ups – 2 x 6 x 10kg
Pike Push up (feet elevated) – 3 x 6
A1 Handstand practice – 15,18,16 secs
A2 Reverse Table Top – 3 x 20 secs
Dragon Flag Lowers – 4,3,3This will be the weights based session I do between the more technical days. I like the Arnold Press for deltoids, weighted pull ups are recommended a lot, and I’m coming back to learning to handstand. The dragon flag ab exercise was a miss and I’ll change that.
28 Sept
L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
Advanced Tuck Planche – 5 x 6 secsAnother discovery was an optimal set & rep scheme for isometrics based on your maximum hold. I’ll be following that instead of constantly going to failure like I used to.
1 Oct
Arnold Press – 3 x 12 x 6kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 10,9,8,7
A1 Handstand practice – 3 x 30 secs
A2 Reverse Table Top – 3 x 30 secs
Hanging Toes to Bar – 4 x 6The first session was only a few sets to avoid a lot of doms, this time I upped the volume.
4 Oct
Pseudo Waistline Holds – 5 x 5 secs
Planche Lean – 26cm, 6 x 6 secs
Raised L-Sit – 20,10,10,10 secsHere are the planche leans, I can shift the wooden structure for more/less of a lean in cm.
WEEK 47
26 Aug
L-Sit to Tuck Planche – 5,4,4,4,3
Pseudo Waistlinte Hold – 5,5,5,330 Aug
Pull ups – 8
Flex Arm Hang – 3 x 30 secs
EZ Front Raise – 3 x 12 x 16kgWEEK 48-50
Rest and recover. I watched a few videos on the optimal rest period between sessions and someone argued the point that longer rest is better, with 5 days between intense sessions. My inner elbow joints have been aching and in general I feel like I’m bringing residual soreness/tiredness into the next session, so I’m giving my body a more extended break before coming at this again.
WEEK 32
5 Oct
4 Core supersets
6 Oct
Stability Drill – 3 sets
Hopping Drill – 4 sets
Lateral Drill – 3 sets
Skipping Drill – 3 sets
Step Up Variation – 5 sets
Weighted Jumps – 4 sets
Tibialis Raise – 25 reps7 Oct
Knee Strength Drill – 3 sets
Hang High Pull – 4 sets
Clean Variation – 3 sets
RLESS – 5 sets
Nordic Curls – 4 sets10 Oct
Phase 1 Jump Mechanics Drills – 2 x 1 set
Full approach – 12-15 attempts
4 Core supersetsI had an Epsom Salt bath on the 8th and gave my legs 48 hours to recover. I almost didn’t do the session because I was so short on time but I managed to do one set of drills and some approach jumps. The surface was wet so it wasn’t max. effort, I was at a new court which had a 9’9 rim I managed to touch. I prefer my regular court as it’s almost always empty, so will go back to that next time.
11 Oct
Stability Drill – 3 sets
Hopping Drill – 4 sets
Skipping Drill – 3 sets
Step Up Variation – 5 sets
Weighted Jumps – 4 setsI wasn’t feeling it at all today, this was a real chore and I skipped the lateral drill.
12 Oct
Knee Strength Drill – 3 sets
Hang High Pull – 4 sets
Clean Variation – 3 sets
RLESS – 5 sets
Nordic Curls – 4 setsAgain not the best session, I’ve had poor sleep this week and it showed.
This is where I stop Vert Code Elite. I’ve looked at phase 9 and I don’t feel like I’m missing out by stopping now. My technique is holding me back more than my strength/power right now, so for me the best thing is to write my own program, prioritise technical drills, and also give my body a rest. I know how to peak when it’s muscle soreness but a lot of this is CNS which takes 3-4x as long. I’m going to do two weeks of low intensity maintenance plyo’s and test my vert a few times along the way.
After that I have the exposure to enough programs to know what I should be including and I’m confident I can write up a nice program that’s tailored to my own weaknesses. Phase 9 had sprints and bounding, and as it rains most days I know I’ll only get frustrated about not being able to go flat out on tarmac.
I’ll leave you with the 9’9 rim touch, it didn’t make a noise and I didn’t celebrate so when I was reviewing the video I could only narrow it down to one of these two jumps.
WEEK 31
28 Sept
4 Core supersets
29 Sept
Stability Drill – 3 sets
Hopping Drill – 3 sets
Lateral Drill – 3 sets
Skipping Drill – 3 sets
Step Up Variation – 5 sets
Weighted Jumps – 4 sets
Tibialis Raise – 25 reps30 Sept
Knee Strength Drill – 3 sets
Hang High Pull – 4 sets
Clean Variation – 3 sets
RLESS – 5 sets
Nordic Curls – 4 sets1 Oct
Phase 1 Jump Mechanics Drills – 2 x 3 sets
2 step approach – 5 x 2
4 Core supersetsI felt like I was getting good spring on my 2 step approaches but I also ditched the plastic ruler so I wasn’t obsessing over height. I’m really glad that I chose to add these jumps in as the more recent phases do feel like an ‘in-season’ program where additional jumping is almost expected of you.
3 Oct
Stability Drill – 3 sets
Hopping Drill – 3 sets
Skipping Drill – 3 sets
Weighted Jumps – 4 setsI had minor discomfort in my right hamstring and almost concluded that I shouldn’t work out today, but then I remembered he offers a trimmed down version for those short on time that might suit me. I did skip one of the “do not skip this” exercises because I thought that was the highest risk to further hamstring damage. I got through the session with no problems.
4 Oct
Knee Strength Drill – 3 sets
Hang High Pull – 4 sets
Clean Variation – 3 sets
RLESS – 5 sets
Nordic Curls – 4 setsI breezed through this one. I haven’t been increasing weight because the focus was on maintaining a minimum execution speed. For the Nordics I tried a few without the resistance band and was pleased with my progress.
Here’s one of my 2 step approaches from the extra technical session I’ve been adding in
WEEK 30
21 Sept
4 Core supersets
22 Sept
Stability Drill – 3 sets
Hopping Drill – 3 sets
Lateral Drill – 3 sets
Skipping Drill – 3 sets
Step Up Variation – 4 sets
Weighted Jumps – 4 sets
Tibialis Raise – 25 repsI have a new exercise that I saw kneesovertoesguy demonstrate so I put that at the end of the session.
23 Sept
Knee Strength Drill – 3 sets
Hang High Pull – 4 sets
Clean Variation – 3 sets
RLESS – 5 sets
Nordic Curls – 4 sets
Tibialis Raise – 25 repsI tried a few nordics without the resistance band and I am improving, so that’s good to know. Hang high pull is good too, I had been doing a hang pull but by switching to a barbell the hang high pull feels quite natural.
24 Sept
Phase 1 Jump Mechanics Drills – 2 x 3 sets
2 step approach – 5 x 2
4 Core supersetsI decided against doing this on both core days but once a week is certainly worthwhile. I felt flatter this week and made the mistake of setting up a target to try and touch. I need to focus on technique and not fall into the trap of trying to get the most height, because I may have to sacrifice a few cm until my body is familiar with the new movement pattern.
26 Sept
Stability Drill – 3 sets
Hopping Drill – 3 sets
Lateral Drill – 3 sets
Skipping Drill – 3 sets
Step Up Variation – 5 sets
Weighted Jumps – 4 setsThese sessions are really solid, I feel like each one is contributing something to the end product that is my vert and it’s a shame my technique isn’t allowing me to put it all together.
27 Sept
Knee Strength Drill – 3 sets
Hang High Pull – 4 sets
Clean Variation – 3 sets
RLESS – 5 sets
Nordic Curls – 4 setsThis one was a bit of a grind, I have a 9-10 hour shift and need to squeeze it in before breakfast. At one point I went higher with the RLESS (27.5kg per hand) but having dialled it back down to 25kg I can focus on exploding up to standing.
Here are the RLESS, possibly my very first session as I’m using about 22.5kg. It’s not meant to be so heavy you have to grind out reps and I’m happy with the weight I do now.
