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

Related:

• Start of jump programme
• Vertical jump exercises start of week 9
• Plyometrics Introduction