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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 01, 2024, 07:56:23 am »
Wednesday 1st May 2024
Moderately sore legs and posterior chain, was expecting much more. Soreness has come down from past weeks
Slowly building up the base of tendon work to get back to full jump intensity.
And maybe even sprinting.
So added this mid week session
All felt good and pain free
No longer feeling heavy and achey on my feet, surprising for a day after heavy weights
Another 10kg less fat and I'll feeling like floating!
Tendon Rehab - Recovery and Plyos
Bodyweight: 88.5kg in winter clothing, but without shoes
Soft tissue work on both Popliteus... super painful!
Popliteus bent knee internal foot rotation ISO : - light band x45secs
45 Seconds +5 slow reps
45 Seconds +5 slow reps
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
Sartorius seated leg curl, feet pushed together ISO: 3x45secs
Peroneal external foot rotation ISO, single leg : 3x45secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
BBall dribbling and Ball control drills: 5 mins
Rotating sets -
Tendon work superset
3 sets of
A. Jogging - 10secs
B. Scissor hops star pattern : x10 axis
C. Pogo: low, easy x20
Jumps: easy, 6 inch height - 3x5
Depth drop: 6 inch step - 3x5
Jogging - 20secs
Carioca run - easy, half court x2
Moderately sore legs and posterior chain, was expecting much more. Soreness has come down from past weeks
Slowly building up the base of tendon work to get back to full jump intensity.
And maybe even sprinting.
So added this mid week session
All felt good and pain free
No longer feeling heavy and achey on my feet, surprising for a day after heavy weights
Another 10kg less fat and I'll feeling like floating!
Tendon Rehab - Recovery and Plyos
Bodyweight: 88.5kg in winter clothing, but without shoes
Soft tissue work on both Popliteus... super painful!
Popliteus bent knee internal foot rotation ISO : - light band x45secs
45 Seconds +5 slow reps
45 Seconds +5 slow reps
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
Sartorius seated leg curl, feet pushed together ISO: 3x45secs
Peroneal external foot rotation ISO, single leg : 3x45secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
BBall dribbling and Ball control drills: 5 mins
Rotating sets -
Tendon work superset
3 sets of
A. Jogging - 10secs
B. Scissor hops star pattern : x10 axis
C. Pogo: low, easy x20
Jumps: easy, 6 inch height - 3x5
Depth drop: 6 inch step - 3x5
Jogging - 20secs
Carioca run - easy, half court x2