yeah i do need to figure out what i can be progressing on, because progress on jumps is too slow and fitful to really track week to week. or i'm too dumb to figure out how to make a program that gets me progressively overloading and peaking for jumps.
It doesn't have to be complicated. You could do something like this:
4 sessions/week --> can be two court/two gym split if no track
3 week blocks --> 12 sessions/block
1 rest week with max testing of DLRVJ, squats, broad jump, 60m, SVJs etc.
________________________________
Session #1: max jumps practice and technique work/~1hr5 mins row - aim for ~8-900m // 5-6 slow laps of court
active warmup drills - 1 rep is one length of court
"tippling" - very slow trot, shake arms and legs out and get loose
alternating butt kick
continuous butt-kick
alternating leg extension (swing the alternating leg through and extend in front, feel the glutes and hips engage as you do so)
continuous leg extension (powerful leg drive)
run backwards
straight-leg bounds
cross-overs/karaoke/zorba/grapevine whatever, do it twice facing the same direction up and back to hit both sides
stretch out
specific warm-up before jumps:dynamic leg swings:
3x10-12 pogos
the 'DLRVJ eccentric drill' (i made it up just then): simulate the eccentric phase of the DLRVJ, not actually jumping but just taking a few steps then exploding into the eccentric phase, deep squat position with arms back and rotated ready to jump, then reset, repeat 9-10 times up the court
Work sets: 6 SVJs // 10/8/6 DLRVJs (week 1/2/3 respectively)
Cool-down
Session#2: power session in the gym/~1.5hrs5 mins hard row, aim for 1000m
stretch out/roll/whatever
gym warmup: just do some light BW stuff (chins, dips, unweighted BSS, light KB swings)
First main exercise: either 6/5/4 sets of 5 hard KB swings @heavy, with a max effort squat jump (not CMJ)
in-between each rep after 30s-1min rest OR 6/5/4 power cleans @ heavy with the jump in-between as above
Second main exercise: squats
Week 1: broad rep scheme - 7/5/3/5/7@ appropriate weight
Week 2: narrow rep scheme - 5/3/2/3/5 @ " "
Week 3: MSEM or just 3/2/1/2/1 @ " "
In-between: five assistance exercises, choose from these or whichever ones you think are better:
- hamstring layouts aka SL glute bridge raises with leg elevated on bench x 25/leg
- SL or straight-leg DLs with 20kgs
- hyperextensions/GHR
- BSS - light weight but really step out and work the glutes, take away the quad involvement
- crunches x 50
- incline situps x 30
- window washers x 20-30
- med ball twists @5-8kgs, 15/side for 30 total
UB: 3x10 bench@ whatever, inbetween sets: chins x F, pulls x F, lat pulldown
finish with some shoulder work - banded scapula pulls are good to prevent shoulder pain. Do it with a big smile on your face like this chick:
Session#3: on-court plyometrics OR trackWarmup: same as S1
Track: 3-4 broad jumps // 3x5 consecutive DL bounds // 3x10 SL bounds// 6/5/4 30m explosive sprints
Court: 6/5/4x1min hard skipping // 3x5 consecutive DL bounds // 6-8 submax rim touches focusing on technique
Cool-down: you can do unweighted BW stuff/core etc. depending where you are. You can really improvise here but the aim is relatively low-intensity repetition of the power-based movements for technique and to 'grease the RFD groove' (I think I'm stealing that phrase from someone but can't remember who).
Session#4: exactly the same as S3, if you can move the weight up, do it
Splits could be Mon/Tues/Thurs/Fri with weekends rest/recover/light activity or whatever...I'd have a day of rest between the gym and jump session.
So you basically drop the reps and increase the weight over the three weeks on the big exercises, with assistance work focusing on RFD and p-chain stuff. Of course, adjust the reps if needed, I'm just guessing based on your recent stuff. I'd suggest 3 ham and 2 core on the gym days. Then after the three weeks is up, you can decide how and when to test your measurables. Then repeat with heavier weight/higher jumps hopefully! Until you really crash, then you might want to ease off for a few months and build some base again.
Also, what's your weight atm? Lately it's always "???" lol. BW might be something to look at when you're getting close, nothing crazy, just trim down 1-2kgs could make a big difference. You really are close though, getting a 36'' most days is great. Let's do it man!
