07:00 @ 02/02/2021

NOVICE WEIGHTS

PHASE 3 - WEEK 8

Workout A

(How and when can I integrate ball leg curls?)

Clam shells: 20 each side

Squat: 4 x 6

HC70, Super Duty - power rack [25/10]

30kg x 6

50kg x 4

55kg x 2

60kg x 6 (3m)

65kg x 6 (3m)

65kg x 6 (3m)

60kg x 6 (3m)

*Took a video (60kg) - stop making excuses and do what is necessary

1 and 1/3 squat: 2 x 8

HC70, Super Duty - power rack [25/10]

40kg x 8 (3m)

40kg x 8 (3m)

*Fix squat (back hurting, butt wink)

Leg curl: 4 x 6

*HC70, Hammer Strength - prone leg curl machine [CM]*

53kg x 6 (3m)

60kg x 6 (3m)

60kg x 6 (3m) - couldn't complete full ROM

53kg x 6 (3m)

Calf raise: 3 x 20

HC70, Hammer Strength - standing calf raise machine [5]

17.5kg x 20 - stretch afterwards, leg curls before plyo tonight

17.5kg x 20

(Optional hold on final set?)

17.5kg x 20

**STRETCHING**

Calf stretch + informed freestyle (2-3 minutes/leg)

~

19:15 @ 02/02/2021 (UFCR)

NOVICE PLYOMETRICS

**PHASE 3 - WEEK 8**

Warm-up & dynamic stretching routine

*Dynamic lunges + 5 (forward, side to side)

20L/20R

4 star drill: 4 x 10

*HC70, gym floor [approx. 18" x 18"]*

10 (2m)

10 (2m)

10 (2m)

10 (2m)

Knees to chest tuck jump: 4 x 8

*HC70, gym floor*

8 (2m) - straighten legs quicker

8 (2m)

8 (2m) - put more power into next set

8 (2m)

3 steps + jump for height off one leg: 4 sets (4 jumps per leg per set)

*HC70, jumping at bridge ladder*

Alternating legs on all sets - opposite arm

4L/4R (2m)

4L/4R (2m)

4L/4R (2m) - land with both feet? try it

4L/4R (2m)

Lateral cone jumps: 4 x 10

HC70, gym floor - jumping over foam roller [13"]

10 (2m)

10 (2m)

10 (2m) - get high on next one, rhythm and speed

10 (2m) - looking up at mirror, better

Rhythmic lunge jump: 4 x 10 (5 jumps per leg)

*HC70, gym floor*

10 (2m)

10 (2m) - quicker change

10 (2m) - landed wide, hard to generate power with a wider base

10 (2m)

Double leg bounding (Hold hands behind head and descend into a squat position prior to each jump): 4 x 25 yards

HC70, astroturf

25 (2m)

25 (2m) - faster

25 (2m)

25 (2m)

**SUPPLEMENTARY WORK**

Ball leg curls: 2 x 15

15 (2m)

15 (2m)

Continue to take videos of exercises that you don't feel comfortable with.

~

05/02/2021

NOVICE WEIGHTS

**PHASE 3 - WEEK 8**

Workout B

Clam shell: 20 each side - getting easy

Platform Deadlift: 4 x 5

*HC70, Hammer Strength - wooden platform [blue plate]*

30kg x 6

50kg x 4

60kg x 2

65kg x 5 (3m) - form needs work

(stabilise weight, get clean form on all sets)

65kg x 5 (3m) - feels better

65kg x 5 (3m) - raise next week, easy, one more now

65kg x 5 (3m) - could have pushed myself

Barbell lunge: 4 x 8/ leg

*HC70*

45kg x 8L (3m)

45kg x 8R (3m) - knee over toes

45kg x 8L (3m)

45kg x 8R (3m) - some upper body work required ASAP

45kg x 8L (3m)

45kg x 8R (3m)

45kg x 8L (3m)

45kg x 8R (3m)

1-leg calf raise: 3 x 20/leg

*HC70*

1kg dumbbell x 20R (3m)

1kg dumbbell x 20L (3m)

1kg dumbbell x 20R (3m)

1kg dumbbell x 20L (3m)

1kg dumbbell x 20R (3m)

1kg dumbbell x 20L (3m)

*Struggling towards the end. One more week to clean up all sets, push yourself.

**STRETCHING**

Calf stretch + informed freestyle (2-3 minutes/leg)

~

18:45 @ 05/02/2021 (UFCR)

NOVICE PLYOMETRICS

**PHASE 3 - WEEK 8**

Warm-up & dynamic stretching routine

*Dynamic lunges + 5 (forward, side to side)

20L/20R

4 star drill: 4 x 10

*HC70, gym floor [approx. 18" x 18"]*

10 (2m) - faster

10 (2m)

10 (2m) - sure steps, get slightly more lift/bounce

10 (2m) - try larger box variation next time

Knees to chest tuck jump: 4 x 8

*HC70, gym floor*

8 (2m)

8 (2m) - explode upwards off the ground

8 (2m) - how can i get knee higher, (HFS?)

8 (2m)

3 steps + jump for height off one leg: 4 sets (4 jumps per leg per set)

HC70, jumping at bridge ladder

Alternating legs on all sets - opposite arm

4L/4R (2m) - different styles, three strides or loading up with a gather step

4L/4R (2m) - speed up throughout set

(full speed set)

4L/4R (2m) - getting good rhythm on 1-2 gather, one more at full speed

4L/4R (2m) - pivot instead of hopping/splitting

Lateral cone jumps: 4 x 10

*HC70, gym floor - jumping over foam roller [13"]*

10 (2m) - good, kept head up

10 (2m)

10 (2m)

10 (2m)

Rhythmic lunge jump: 4 x 10 (5 jumps per leg)

*HC70, gym floor*

10 (2m) - quicker change

10 (2m)

10 (2m)

10 (2m)

Double leg bounding (Hold hands behind head and descend into a squat position prior to each jump): 4 x 25 yards

HC70, astroturf

25 (2m) - slightly faster, try to cover more ground

25 (2m)

25 (2m)

25 (2m)

~

Frog stand: 60 second cumulative hold

20s (1m)

15s (1m30s)

25s (2m)

Tuck lever: 60 second cumulative hold

20s (2m)

15s (2m) - keep breathing, deep breaths

15s (2m)

10s (2m)