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WEEK 8
26 Mar
Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 210kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL
Unilateral Osc Squat – 12.5kg DB’s
SL Calf superset27 Mar
9 stretches
4 supersets (core, balance, feet)29 Mar
6 x ~60 yard sprints (9.9, 9.08, 8.38, 8.44, 8.33, 8.43)
Broad Jump, Power Skips, Jump Practice
Split Stance Squat, 3 setsWet ground so the sprints were a little slower, felt sluggish on the courts as this is my 4th week of heavy training.
30 Mar
9 stretches
4 supersets (core, balance, feet)31 Mar
Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 SL Max ISO Hold 135kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 3 sets
Unilateral Osc Squat – 15kg DB’s
SL Calf supersetGreat final session but the fatigue is obvious in my legs so it’ll be nice to have a break.
Here’s the slope I’ve been sprinting on.
WEEK 7
19 Mar
Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 200kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL
Unilateral Osc Squat – 8.5kg DB’s
SL Calf superset22 Mar
9 stretches
4 supersets (core, balance, feet)6 x ~60 yard sprints (9.33, 8.83, 8.48, 8.26, 8.29, 8.26)
Broad Jump, Power Skips, Jump Practice
Split Stance Squat, 3 setsI was getting over an illness so had to double up my sessions, still not 100% here but getting there.
23 Mar
9 stretches
4 supersets (core, balance, feet)24 Mar
Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 200kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 3 sets
Unilateral Osc Squat – 10kg DB’s
SL Calf supersetThe more I repeat this the more I appreciate the programming. Superset D is tough on my knees as I don’t have a box to land on, so I have to fall back to the ground and land on my patio. Based on experience I don’t think I’m far from developing knee problems but for now I feel completely fine.
I will be taking my ladder to the courts for week 4 and measuring my max vert, but given this is the loading phase with quite a lot of lifting I wouldn’t expect to be setting a new PB (currently 26.75″ / 68cm).
WEEK 6
11 Mar
9 stretches
4 supersets (core, balance, feet)This was meant to be the 13th but I was going to be busy that day so moved it to the 11th.
12 Mar
Dynamic Warmup
A1 Unilateral squat variation w 17.5kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 190-200kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 3 x 4 x 110kg
Unilateral Osc Squat – 3.5 kg DB’s
SL Calf supersetLove that calf superset.
14 Mar
MISSED SESSION
I will train through pretty much anything but I had some quite extreme shortness of breath, following a high fever, and I couldn’t even stand up without feeling like I’m going to faint.
16 Mar
9 stretches
4 supersets (core, balance, feet)17 Mar
Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 200kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 3 x 4 x 110kg
Unilateral Osc Squat – 8.5kg DB’s
SL Calf supersetMost likely to be considered idiotic to train in my physical state but I took longer rest and felt much better than at the weekend. Still battling flu-like symptoms and due to Covid-19 I am self isolating for 7 days.
This is D2 Depth Drop variation
PHASE 2
WEEK 5
5-6 Mar
Deload days including more extensive foam rolling, stretching and gentle cycling.
7 Mar
6 x ~60 yard sprints (9.86, 8.77, 8.49, 8.26, 8.40, 8.37)
Broad Jump, Power Skips, Jump Practice
Split Stance Squat 8 x 60kg, 2 x 8 x 80kgI don’t have access to a track and the football/rugby pitches near me are quite bobbly, so I ran uphill on the tarmac road near me. The first few were submax and the times are only comparable to future sessions.
8 Mar
9 stretches
4 supersets (core, balance, feet)I skipped a few of the stretches as I passed all the flexibility tests before starting this. These were new supersets but I preferred phase 1 and the ab exercises are run of the mill.
10 Mar
Dynamic Warmup
A1 Unilateral squat variation w 15kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 170-190kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 4 x 110,100,100kg
Unilateral Osc Squat – BW only
SL Calf supersetThis was about 1h45 but felt like it was taking ages. I studied the videos the previous day but still had to re-watch a few as this is almost all new to me. I really liked a lot of these exercises and I feel like my legs have been thoroughly worked. This was tougher than phase 1 and so it’s possible my vert will go down a bit as I adapt to this.
Here’s superset C
WEEK 21
25 Feb
Wrist warm up 3 x 10
Shoulder warm up
Free Handstand Practice – 5 mins
A1 Wall Handstand Flutter kicks – 30,35,25 secs
A2 Reverse Table Top – 25,30,30 secs
Handstand Pike Pushups – 5
Hollow Body Hold – 35,20,30 secs
Tuck Planche – 12 secsThis was more structured having looked online for a good routine. It turns out I was on the right path with the wall handstand, so now I bring one leg away from the wall in what would be its correct position, then try to get the second leg to meet it and hold the balance there.
27 Feb
Wrist warm up 3 x 10
Shoulder warm up
Free Handstand Practice – 5 mins
A1 Wall Handstand Flutter kicks – 30,30,25 secs
A2 Reverse Table Top – 3 x 30 secs
Hollow Body Hold – 30,25,20 secsHolding the correct position takes a lot out of me and I only really have three good sets. I do 10-12 attempts during the free practice but since I want to end up going from a tuck into handstand then the ‘kick the legs up’ approach might not be that useful to me.
I did want a third session this week but I was very busy.
