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PHASE 4
WEEK 13
29 Apr – 1 May
Deload days, I had an epsom salt bath and did an extra mobility routine. I’m rehabbing my ankle so there was no light cardio, though I could have done some rowing if I really wanted to.
2 May
Foam Roll & Dynamic WU
1st Step Exercise – 3 sets
Weighted DB Skip – 3 sets
Hurdle Jumps – 4 sets
Step Up Variation – 3 sets
Jump Practice – 10 minsI was hesitant about this session because the moves looked like they required a lot of coordination but I found them manageable and enjoyable.
3 May
Core/balance/feet supersets
Additional ankle exercise – 2 setsThere’s less emphasis on the foot and ankles now so I’m adding in my own exercises. This is something he suggests you do later in the program as he gives you the freedom to choose what you want rather than programming everything you do.
4 May
Foam Roll & Dynamic WU
Agility drill – 4 sets
Bounding – 2 sets
Hurdle Jumps – 4 sets
Weighted Pistol Variation – 3 sets
RDL – 6 x 60kg, 2 x 6 x 70kgAnother enjoyable session, bounding is very high impact and my technique needs some work. I was impressed with my change of direction in the agility drill, it’s very clear I’ve improved and it’s a shame I didn’t do some sort of test in week 0 to show how much better I am now.
Here’s the RDL, I appreciate how much you can improve without weights but I still love lifting and was pleased to see this feature
WEEK 12
23 Apr
OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 sets24 Apr
Core/balance/feet supersets
26 Apr
3 Jump Variations – 3 sets each
Jump Practice – 10 mins
RLESS Variation – 3 setsI did one max effort during warm up and noticed I had really good air time, which made me immediately optimistic about the jump practice. I tried a 2 step approach and broke my PB by 1cm, then the very next jump from a longer approach added another 2cm, taking me to a 73cm PB. A few jumps later I touched my marker at 74cm, which is where my PB now stands. That’s just over 29″ and means I’ve added 6cm/2.3″ to my PB on this program and improved by 9cm/3.5″ since week 0.
I thought I could trouble 30″ after my deload, so to do this a week early while still in hard training is encouraging. I did feel superb so I won’t be disheartened if I don’t jump higher next week.
27 Apr
Core/balance/feet supersets
28 Apr
OH Squat – 2 sets
Lateral Exercises – 2 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 setsTerrible weather, wet surface meant my lateral exercises had to be heavily modified and were less effective. My jumps in the superset had to go from a longer approach to just a 2 step, but I still feel like I had a good session.
Here’s my 73cm PB. I didn’t celebrate because of the PB, it was about what it meant for the next 5 weeks knowing that I still had clear areas to improve.
WEEK 11
16 Apr
OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 sets17 Apr
Core/balance/feet supersets
19 Apr
3 Jump Variations – 3 sets each
Jump Practice – 15 mins
RLESS Variation – 3 setsI felt quite flat in this session but was still getting close to my PB. I trained before 11am and I think I’m most powerful early afternoon, but also there’s a touch of fatigue coming through from the weekly training load. I’m less optimistic about jumping well next Sunday but also more confident that after a deload I’ll be adding at least an inch to my PB.
20 Apr
Core/balance/feet supersets
21 Apr
OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 setsIn my Squat/Jump superset I’ve now set up a hoop in my garden and I was a few inches down on the 21st compared to the 16th. My legs are starting to feel a little heavy again and these are also earlier in the day so I’m not concerned.
Here’s a jump from the 16th, I edited it to show how high I jump relative to myself. This wasn’t my best of the day and the hoop is around 298cm (touching it would mean a 72cm vert).
WEEK 28
16 Apr
Tuck Planche – 5,5,10,11,12,13,14,13 secs (83 total)
Focus on pushing the ground away.
19 Apr
Planche Lean – 20 secs (warm up)
Bent Arm Tuck Planche – 16,18,15,18,12 secs
PPPu – 3,4,6
L-Sit (raised feet) – 17,17,15 secsThe pseudo push ups were with the biggest lean I could handle, trying to keep the forearm angle as I descend. I didn’t want to get caught up doing the regular tucks as I’d be trying to set a PB and neglect the bigger picture. Will try advanced tuck from next week as I feel ready.
WEEK 10
9 Apr
OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 sets10 Apr
Core/balance/feet supersets
12 Apr
3 Jump Variations – 3 sets each
Jump Practice – 10 mins
RLESS Variation – 3 sets13 Apr
Core/balance/feet supersets
14 Apr
OH Squat – 2 sets
Lateral Exercises – 3 sets each
Jump Squat variation – 4 sets
Squat/Jump superset – 4 sets
Reverse Plank – 3 sets
Balance Exercise – 2 setsSuperb week of training, loving this so much. I hit a 2cm personal best on the Sunday session and feel like I’m getting slightly more explosive each week rather than more run down. Here’s my new best vert, 70cm / 27.5″
