Movement Prep/Warm-up:
0a Goblet Squat [2, 5, 1] 5, 5, 5
- Did this with no weight, seemed correct for warm up
0b Leg Swing 10, 10, 10
0c Overhead Wall Squats [2, 2, 2] 5, 5, 5
- these were actually awkwardly challanging, as I can't come close to having my back flat against the wall and have arms raised and touching the wall
0d Ball work on feet 30s, 20s, 20s
Training:
*There is a range on the plyo work for a reason. That is because it is expected that you will stop when quality goes down hill. If you are going a shorter distance or gaining less vertical, stop the set.
1a Standing jump 3-5, 5-7, 3-5, 3-5
-5, 7, 5, 5
1b Long jump 3-5, 5-7, 3-5, 3-5
-5, 7, 5, 5
1c Box jump Rebound 3-5, 5-7. 3-5, 3-5
-5, 7, 5, 3
-These actually quite challenging. Eventually got the hang of it though. Done on ~ 24" box
2a Lateral Jump 3-5, 3-5, 3-5
-5, 4, 5
2b Triple Jump 3-5, 3-5, 3-5
-4, 4, 3
-Ya, was totally sure what to do here. Just took a small run the did a traditional triple jump. Man, I felt pretty un-althletic doing these. The last jump always felt awkward.
2c One Leg Squat 5, 5, 5
- 5/4+1 (left/right), 2+2/3+2 (right/left), 2+2/1+1 (left/right)
- much stronger on left than right as usual. Done using a waist height beam for support. Tried to push as little as possible using hand. (Just for reference, I can do a single un-supported single leg squat on my left leg and none on my right.)
3a PNF Hamstrings 30s, 30s
3b PNF Standing Split 30s, 30s
3c Row 500m>4:00min, 250m>1:00min
- 500m @ 2:32....tried to go slower. Focused on posture and keeping scaps retracted. Damper set at 3.
- 250m @ 1:02
Cool-down:
4a Stretch:
Calves, Glutes, Hip Flexors, Hamstrings, Quads, Adductors
-Again, bunch of random stretches total ~ 15 min
0a Goblet Squat [2, 5, 1] 5, 5, 5
- Did this with no weight, seemed correct for warm up
0b Leg Swing 10, 10, 10
0c Overhead Wall Squats [2, 2, 2] 5, 5, 5
- these were actually awkwardly challanging, as I can't come close to having my back flat against the wall and have arms raised and touching the wall
0d Ball work on feet 30s, 20s, 20s
Training:
*There is a range on the plyo work for a reason. That is because it is expected that you will stop when quality goes down hill. If you are going a shorter distance or gaining less vertical, stop the set.
1a Standing jump 3-5, 5-7, 3-5, 3-5
-5, 7, 5, 5
1b Long jump 3-5, 5-7, 3-5, 3-5
-5, 7, 5, 5
1c Box jump Rebound 3-5, 5-7. 3-5, 3-5
-5, 7, 5, 3
-These actually quite challenging. Eventually got the hang of it though. Done on ~ 24" box
2a Lateral Jump 3-5, 3-5, 3-5
-5, 4, 5
2b Triple Jump 3-5, 3-5, 3-5
-4, 4, 3
-Ya, was totally sure what to do here. Just took a small run the did a traditional triple jump. Man, I felt pretty un-althletic doing these. The last jump always felt awkward.
2c One Leg Squat 5, 5, 5
- 5/4+1 (left/right), 2+2/3+2 (right/left), 2+2/1+1 (left/right)
- much stronger on left than right as usual. Done using a waist height beam for support. Tried to push as little as possible using hand. (Just for reference, I can do a single un-supported single leg squat on my left leg and none on my right.)
3a PNF Hamstrings 30s, 30s
3b PNF Standing Split 30s, 30s
3c Row 500m>4:00min, 250m>1:00min
- 500m @ 2:32....tried to go slower. Focused on posture and keeping scaps retracted. Damper set at 3.
- 250m @ 1:02
Cool-down:
4a Stretch:
Calves, Glutes, Hip Flexors, Hamstrings, Quads, Adductors
-Again, bunch of random stretches total ~ 15 min
Wall squats:
ReplyDeleteDo these facing the wall. Toes to the wall, hands reaching up above you. Squat. Look forward. Reach up nice and hi... curse my name and go as slow as possible.
Triple jump:
You got it right, this is the traditional triple jump, turns out it still sucks.
One leg squat:
Spot yourself with a ring, or with something in front of you. Always start on the right side for your reps.
Row:
Set damper at 10. This is about hating life. Row hard but not fast.
Stretches:
Again these are online.