Tag: vjb

Jump programme end of week 5

johniLeave a comment

I extended Phase 1 to 5 weeks and did the following exercises:

Workout 1:

  • Squat ( 3×10 ) @ 50kg… increased up to 60kg end of week 5
  • Leg curl (3×8) @ 39kg.  1 second up, 1 second hold, 8 second down…  increased to 42.5kg
  • Calf raise (3×20)

Workout 2:

  • Dead lift ( 3×8 ) @ Low weight to get form correct… 10kg to 20kg… end of 5th week 40kg.
  • Barbell lunge (3 x 8 per leg) @ 10-15kg… increased to 17.5kg
  • 1-legged calf raise (3 x 20) holding dumbell… 10kg dumbell

Measure vertical leap 13/03/2009, weight 95.3kg:

  1. 23.5″
  2. 25.5″
  3. 26″

3rd jump increase of 0.5″ isn’t much but overall strength and stability has been greatly improved.

Adjusting the workouts over the next 3 weeks to:

Workout 1:

  • Squad 4×8 (70kg)
  • Explosive squat 2×5 (~ 40kg)
  • Leg curl with delays 4×6 (42.5kg)
  • Calf raise 4×20

Workout 2:

  • Barbell Split Squat 4×8 (17.5kg)
  • Romanian Deadlift 4×8 (40kg)
  • Glute-Ham raise 3×15
  • 1 legged calf raise (10kg) 3 x 15 per leg

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Start of jump programme

johni1 Comment

Starting the Vertical Jump Bible (Higher-Faster-Sports) by Kelly Baggett to try and get some hops.  Unfortunately due to a previous knee injury (Grade 2 ACL) I’ll be skipping a number of exercises initially and extending the program stages. and adding some other exercises for balance and general strength.  Also, consulted a personal trainer to help with form when lifting weights and other exercises.

The novice weights program is designed for a beginner, or, someone who has less than 1 year constant weight training experience.  The program will look like:

  • Monday: Rest?
  • Tuesday: Lower body workout #1
  • Wednesday: Balance/Upper body/Core
  • Thursday: Balance/Upper body/Core
  • Friday: Lower body workout #2
  • Saturday: Rest?
  • Sunday: Basketball

Obviously depends on other commitments, but, will be keeping at least 2 days between each lower body workout.

PHASE 1 (Weeks 1-3 … will be extending this to 6 weeks)

Work out 1:

  • Squat ( 3×10 ) @ 50kg
  • Leg curl (3×8) @ 39kg.  1 second up, 1 second hold, 8 second down
  • Calf raise (3×20)

Work out 2:

  • Dead lift ( 3×8 ) @ Low weight to get form correct
  • Barbell lunge (3 x 8 per leg) @ 10-15kg
  • 1-legged calf raise (3 x 20) holding dumbell

To track results over the first 6 weeks the vertical leap was measured.
Date: 31/01/2009
Weight: 94.5kg
1 Rep Max Squat: Skipped
1 Rep Max Deadlift: Skipped
Vertical leap (no step, no arm movement):

  1. 24″
  2. 24″
  3. 25.5″

In 1995 my vertical was about 32″, so, I was fairly pleased not to have lost too much after years of couch potatoe exercises.

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