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WEEK 3
11 Jan
Resistance Band Dorsiflexion – 3 x 10
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (94cm)
Kneeling Jumps – 5
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 repsSuddenly able to travel further in my broad jumps, it was nice to see. I did and up tweaking my adductor though which made me aware of it for the rest of the session.
12 Jan
OFF – My adductor is still bothering me so I skipped legs.
14 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 2.37m
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 removed the kneeling jumps as they were doing nothing for me, the Copenhagen plank is now in my warm up as it’s good for reducing injury risk of the adductors.
15 Jan
CMJ – 6 jumps, best of 58cm
Patrick Step Up – 2 x 15 x 40kg
Power Cleans (singles) – 10 x 1 x 50kg
BB KoT Lunge – 3 x 8 x 35kg
Band Assisted Nordic Curls – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 repsI reduced the weight on power cleans and also switched to a hook grip, which was an immediate improvement.
17 Jan
7 stretches from Becoming a Supple Leopard
Overall a solid week, still playing around with exercise order but I’m much happier with it now. The plan was to take 2 sessions off every 4 weeks and if those happen to be because of injury then I can roll straight into the next 4 week cycle without a deload.
WEEKS 64-65
29 Dec
Arnold Press – 3 x 12 x 9.5kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 3 x 8
Handstand practice – 4 x 30 secs
Reverse Table Top – 30 secs1 Jan 2021
L-Sit to Tuck to Pulse – 4 x 3
Advanced Tuck Planche – 5 x 5 secs
Raised L-Sit (30cm) – 3 x 20 secsThe advanced tuck was supposed to be 5 x 7 secs but I’m a bit rusty and deconditioned.
3 Jan7 stretches from Becoming a Supple Leopard
I have a list of 12 upper body stretches and I worked through a sample of them to see which ones are best.
5 Jan
Pseudo Waistline Hold – 2 x 2 x 10 secs
PPPu – 5, 4
PPPu Negatives – 2 x 8
Planche Lean – 2 x 4 x 15 secsI’ve been dawdling with this one for too long so I’m ramping it up. The goal is a 20 second pseudo waistline hold so I moved it from 5 to 10 seconds and coped quite well. While I’m not racing to complete the full planche in the shortest time, I need some sort of urgency otherwise it will drag on forever.
7 Jan
Arnold Press – 3 x 12 x 9.5kg
A1 Weighted Pull ups – 3 x 6 x 15kg
A2 Pike Push up (feet elevated) – 3 x 9
Handstand practice – 4 x 30 secs (60 secs rest)
Reverse Table Top – 30 secsI had barely any time so I cut a minute rest from each set and supersetted the pull ups and push ups. It went well but fell apart a bit at the handstands, really need to carve out more time for the gym.
WEEK 2
4 Jan
Resistance Band Dorsiflexion – 3 x 10
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (80cm)
Kneeling Jumps – 5
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.30m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 25 secs5 Jan
CMJ – 8 jumps, best of 58cm
Patrick Step Up – 2 x 15 x 30kg
BB KoT Lunge – 3 x 10 x 25kg
Front Squat – 5 x 70,70,75kg
Band Assisted Nordic Curls – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 reps7 Jan
Resistance Band Dorsiflexion – 3 x 10
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (80cm)
Kneeling Jumps – 5
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.35m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per sideShort on time so I skipped the end exercises. I’ll probably move the copenhagen plank to my warm up at some point as my adductors are quite sore by the time I get round to them.
8 Jan
CMJ – 9 jumps, best of 58cm
Patrick Step Up – 2 x 15 x 35kg
Power Cleans (singles) – 2 x 60kg, 2 x 62.5kg, 2 x 65kg, 2 x 67.5kg, 2 x 70kg
BB KoT Lunge – 3 x 10 x 30kg
Band Assisted Nordic Curls – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 repsPower cleans were meant to be in it last week but I wanted to establish my front squats more. My technique is ugly so I want to spend time fixing it as the power clean helps a lot with jump power.
10 Jan
7 stretches from Becoming a Supple Leopard
23 Dec
Resistance Band Dorsiflexion – 3 x 10
Pogo Jumps – 3 x 20 secs
Broad Jumps, 5
Plank/Plyo/Speed Skater Combo – 3 sets
2 Step 2 foot jumps – 8
Patrick Step Up – 2 x 15 x 10kg
DB KoT Lunge – 10 x 5kg
BB KoT Lunge – 2 x 8 x 20kg
Band Assisted Nordic Curl – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 reps25 Dec
Resistance Band Dorsiflexion – 3 x 10
Pogo Jumps – 4 x 20 secs
Broad Jumps – 6, best of 2.32m
Plank/Plyo/Speed Skater Combo – 3 sets
CMJ – 7 jumps, best of 57cm
Patrick Step Up – 2 x 15 x 15kg
BB KoT Lunge – 3 x 8 x 20kg
Band Assisted Nordic Curl – 3 x 7I still haven’t finalised the exercises. The plan is to do 4 weeks, then have a 2-3 day taper and change up some of the exercises or set/rep schemes. I incorporated some of the warm up drills from Freak Jump Technique 3, such as the dorsiflexion and the broad jumps. The combo is a 10 second RKC plank, 4 plyo pushups and 4 speed skaters (lateral bounds), to activate the muscles.
WEEK 1
28 Dec
Resistance Band Dorsiflexion – 3 x 10
Pogo Jumps – 4 x 20 secs
Broad Jumps – 5, best of 2.33m
Kneeling Jumps, 4
Plank/Plyo/Speed Skater Combo – 3 sets
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 20 secsThis is the technical jumping day, I don’t have a lot of space so I can’t do much more than a 2 step approach, but that will stop me getting ahead of myself. This will be Mon & Thurs, with weights based on Tues & Fri, then the weekend off.
29 Dec
CMJ – 10 jumps, best of 58cm
Patrick Step Up – 2 x 15 x 20kg
BB KoT Lunge – 3 x 8 x 20kg
Front Squat – 5 x 50,55,60kg
Band Assisted Nordic Curls – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 repsThe patrick step up is something I can happily increase the weight on, and now I’ve switched to a barbell lunge I can load up too. When I read that a 2 footed jump is more quad dominant I immediately wanted to include front squats but they’ve not really been in the programs I’ve followed. I won’t go super heavy there.
31 Dec
Resistance Band Dorsiflexion – 3 x 10
A1 Pogo Jumps – 4 x 20 secs
A2 Ziani Leg Lifts – 4 x 60 secs (80cm)
Plank/Plyo/Speed Skater Combo – 3 sets
Broad Jumps – 5, best of 2.31m
2 step approach – 8 per side
2 step pop ups – 4 per side
2 step 2 footed jumps – 6 per side
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 20 secsSomeone directed me to Kadour Ziani a while back and I had noted down his leg lifts (stand and lift straight leg over an object in front of you, repeat for time). The pogo jumps come with a 2 minute rest, so it was a perfect place to fit in some leg lifts.
1 Jan 2021
CMJ – 10 jumps, best of 56cm
Patrick Step Up – 2 x 15 x 25kg
BB KoT Lunge – 3 x 10 x 20kg
Front Squat – 5 x 60,65,70kg
Band Assisted Nordic Curls – 3 x 7
Achilles Spring Combo – 2 x 35 secs, 7 reps3 Jan
7 stretches from Becoming a Supple Leopard
I have a list of my favourites and I know it’ll help keep me in better condition for the following training week.
16 Dec
ATS – 3 x 4
Patrick Step Up – 2 x 15 x 5kg
CMJ – 5 jumps, best of 57cm
DB KoT Lunge – 3 x 10 x 8.5kg
Band Assisted Nordic Curl – 3 x 6
Achilles Spring Combo – 2 x 35 secs, 7 reps
Tibialis Raise – 25 repsI brought in the Achilles spring combo as that’s something my program is missing and it felt beneficial when I did it as part of VCE.