After extending the first phase of the programme for about 3 weeks and having a two weeks rest before phase 4, it’s been about 17 weeks in total.

Feeling much stronger in legs, but, it’s not reflected in the past vertical jump tests.  Will hopefully test again shortly and will probably start doing some speed, agility, quickness and plyometric work before doing the programme again.

Currently doing:

• Squats 4×4 @ 90kg
• 1/4 Squats 2×4 @ 110kg
• Split squats 3×8 @ 30kg
• Romanian dead lifts 4×4 @ 80kg
• Calf raises 3×20
• 1 leg calf raises 3×20 @ 10kg

URLs:

• Start of VJB
• VJB end of week 5
• Vertical jump exercises start of week 9
• Vertical jump test end of week 9
• Plyometrics Introduction