Tag: exercises

Vertical jump exercises start of week 9

johniLeave a comment

I have read through the Vertical Jump Bible ( http://www.higher-faster-sports.com/verticaljump.html ) and I have been loosely following the novice strength program for 8 weeks with modifications.  I am a few weeks behind on the program as I wanted to take my time on the first phase and build up some strength before progressing to the next phases.

I have now completed Phase I (weeks 1 – 5), Phase II (weeks 6 – 8 ) and just starting Phase III now.

Tonight was work out A and completed:

  • Squat: 1 x 6 @ 80kg and 3 x 6 @ 90kg
  • 1 and 1/3 squats: 2 x 8 @ 70kg
  • Leg curls (quick up, hold 2 sec, down over 8 seconds): 4 x 6 @ 56kg
  • Calf raises: 3 x 20

The 1 and 1/3 squats were extremely difficult and took about 10-15 minutes to recover… in fact, I felt light headed after doing those.

From week one I’ve seen the following increases over the 8 weeks:

  • Squats: 50kg/60kg -> 90kg (33% increase… 4% per week)
  • Leg curls with delays: 39kg -> 56kg (30% increase… 3.75% per week)

I’ve read some sites that say with squats you can expect to see 5% weekly increases, so, I’m very happy with 4% over the weeks.

Although very happy with the weight increases, testing the vertical leap at the end of week 5 showed less than an inch increase.  Going to test the vertical again Friday and start introducing the beginner plyometrics exercises into the program over the coming week.

URLs:

Exercises after collar bone break

johniLeave a comment

Collar bone break was around the 30th of September 2008.  Arm was in a sling for a bit over 3 weeks and then started doing general movements, but, was still very painful.  It wasn’t until week 6-7 that I started doing some strength exercises after discussing with the physio.

Early exercise prescription (~ 25/11/2008 ):

  • Raise (to above head) and lower arms
  • Both hands on gym ball against the wall.  Slowly move around on wall.
  • Stretch
  1. arm behind back, gently manoeuvre head with other hand in opposite direction)… should feel in upper trap
  2. pecs.. extend arm against the wall, turn body until feeling a stretch in the pecs.

Exercise prescription date:  5/12/08

  • Seated row – single or double (blue band)
  • Lat pull downs (front of body)
  • Weight bearing forward & back, side to side (kitchen bench/bed etc)
  • Diagonal arm raise with yellow band
  • Rotations with blue band.  Left/right
  • Stretch pecs and upper traps

Exercise prescription date:  15/12/08

  •  DB bench press ~ 7kg.  3×6 then later 3×12
  • Lat pull down
  • Seated row (Gym)
  • Weight shift in press up position on bench/bed
  • Triceps
  • Biceps
  • Flys
  • Basketball drills (Bouncing ball, passing ball against wall, close range shooting)
  • Rotator cuff, elbows @ 90 degrees

Exercise prescription date: 22/12/2008

  • Wall press up (3×8)
  • Rotations @ 90 degrees(Pulling in & pulling out) 3 x12 each way
  • Arm lifts lying on stomach, arms out (thumbs up and thumbs down), arms in a Y shape and W shape.  10 each, 40 total.

Exercise prescription:

  • Push ups ( 5×3 ) – Can only do 3×3 at the moment
  • Seated Rows
  • Lat pull downs
  • Triceps and Biceps