Wednesday 29th December - Cycle 2 Get Lean+Maintain Strength - Week 22 - Day 2 - Lower 2 - Microcycle 5 - Workout 4

Overall a good workout, but I had to start it a bit earlier than a normally do, due to a possible chance of rain, which kinda put me out bit.

No change in my jumping as far as I can tell, just a bit more reactive, but I'm sprinting fast. I haven't sprinted in a couple of weeks, go figure!

Bodyweight at home - 218lbs

Workout time - 1.25+ hours in total

Workout rating - 8/10

Warmup

Dynamic warmup at home, then some jumps and RFI hops. Worked up to a maximal Vertical Jump.

Tested it against the brickwall -

1) 10 VJ - Best jump an inch above a brick boundary with a mark --> same as current PR.

2) Then a few depth Jump of 18inches - 0.5 inch lower than above, up half an inch. Small reactivity increase

3) did 3 standing long jumps, averaged around 98inches, just over 8 feet.

Which is about 10 in inches under my all time best of 9 feet, but I'm also 26lbs heavier now, so not too bad.

Then went to the park 2mins from home - some Jumps, practised the RFI hops, and some short sprints increasing in speed.

Rotating between each exercise - 2 to 2.5mins rest between each

2 step One legged Jumps

2 jumps each leg

Rotation 1) Left x 2 - one knuckle over roof

Right x 2 - bottom of fingers at bottom of roof

Rotation 2) Left x 2 - two knuckle over roof -> new PR

Right x 2 - bottom of fingers at bottom of roof

Rotation 3) Left x 2 - two knuckle over roof

Right x 2 - Middle of hand at bottom of roof -> new PR

Rotation 4) Left x 2 - two knuckle over roof

Right x 2 - Middle of hand at bottom of roof

Rotation 5) Left x 1 - one knuckle over roof, legs ache

My one legged running jump is crap, so best way to improve it is to practise it. Off the right leg is pretty bad as expected but I started to get better

Form was decent all round on the left leg, felt pretty natural. Even off 2 steps I was almost getting as high as my standing VJ

No arm swing Vertical Jumps in place

1 vertical jump before each set to measure fatigue

on balls of feet, arms by the side, minimal contact time, continous

Rotation 1) 5 jumps

Rotation 2) 5 jumps

Rotation 3) 3 jumps, reset and 4 jumps --> lost balance

Rotation 4) 5 jumps ---> form and reversal speed completely shot

the VJ before each set didn't drop even though, I was fgetting tired.

These should sorta act like depthjumps for me, after the first jump.

I'll do these for a while, then switch back to altitude drops and then back to higher depth jumps.

Reflexive Firing 2 legged Hops Quadrant - clockwise

Rotation 1) ? rotations in 10secs --> lost count

Rotation 2) 9 rotations in 10secs

Rotation 3) 9 rotations in 10secs --> felt the best

Rotation 4) 8 rotations in 10secs --> all over the place

These worked the core pretty good.

Maximum Speed Sprints - width of park

From standing start - with stopwatch

Rotation 1) 13.9 secs

Rotation 2) 12.47 secs --> timing error?

Rotation 3) 13.47 secs New PR!! -0.14 secs

On the first run, I felt like I wasn't even run all out. Time confirmed that. I usually run my fastest time on the 2nd run, but not that fast! I started a bit further ahead of where I normally do, hense the big drop in time - pretty sure on that. So I'll count the 3rd run as my current fastest, which still felt pretty fast and flowing, but my feet were starting to ache.

I probbaly could have done 13.25 or something like that on the 2nd run.

Felt like I was getting a lot of drive, explosiveness off the start and accleration from my posterior chain.

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