Great!
Now we have to see where you stand. It would be great if you could film what I'm about to write.
So, the plan for the next week is take some time off. Say 2-3 days doing nothing.
After that go to the track and after a thorough warm-up,
do 5 broad jumps. 30s-1 minute breaks in between attempts. Write down the best result. Rest ~5 minutes then:
Then do
3 sets of 4 2-leg bounds for length. MEASURE the distance and establish your PR (take the best of the 5 sets). Write it down and post it here (obviously). For example, my PR is 11.05 m. So, take a measuring tape with you and check it out. Then rest ~5-7 minutes, just relaxing, shaking up easily around, getting rid of all that tension.
Then,
do 5 standing vert jumps (pause 30s-1 min after every jump) to the rim and see how high you get. Note that in your log (say, 5 cm under the rim, or 5 cm over the rim). Note the best jump. Then relax and shake your arms and legs, get loose.
Then
do 5 max vert jumps TRYING TO KEEP YOURSELF relaxed and FAST. Try to be loose and try to be fast. Get power only at the end of the actual jump. Note the best jump (same rules - 30s to 1 min rest in between attempts). Rest some ~5 minutes again after this.
Then
do 5 max vert jumps the way you normally do them. Don't think of anything - just jump maximally like you normally do. Write down your best jump.
Finally,
try one leg jumps. Same rules - 5 jumps, write down the best attempt.
That's all. Stretch and go home and recover.
2-3 days later go to the gym and do this:
High bar squat - work to a heavy high bar squat, (very) close to your 1RM. Basically max out and see what weight you come up with. Write that down.
rest ~5-7 minutes, get loose and relaxed
Hip thrust - work up to a top set of 5 with perfect form (if you can't hold each of the 5 reps at the top for 2 seconds, the weight is too much. If you can't achieve hip hyperextension, the weight is too much). Write that PR down.
Deadlift - max out, and stop only if you can't lift the bar or if technical failure occurs (you start lifting with your back). Write that down.
It would've been great if you could've done cleans or snatches, but your form is not good for you to do them.
So, to recap, your next week would look like this:
Monday: REST
Tuesday: REST
Wednesday:
- 5 broad jumps, write down the PR
- 3 sets of 4 consecutive 2-leg bounds, write the PR
- 5 standing vertical jumps, write the PR
- 5 relaxed and fast running vertical jumps, write the PR
- 5 regular running vertical jumps, write the PR
- 5 one-leg jumps, coming off the left side (if you jump off your left leg), write the PR
Thursday: REST
Friday: REST
Saturday:
- Max out your HIGH bar squat, stop the set if your form breaks down, write down the PR
- Max out your hip thrust 5 rep set, stop the set if your form breaks down, write down the PR
- Max out your deadlift, stop the set if your form breaks down, write the PR
FILM all of them if you can. Then once we get this information, we'll plan further along.
In terms of maxing out, here's a template example:
Squat:20 kg x 5 reps, 1 minute break
20x5, 1
60x5, 1
80x3, 1
100x2, 3
120x1, 3
140x1, 3 (hard)
150x1, 5 (squatmorning, technical failure, doesn't count)
145x1 (very hard, grinding rep, but good form) - This is the PR
Hip thrust:60x5, 3
90x5, 3
110x5 (last rep you couldn't get hip hyperextension or hold a 2 second pause at the top) - this is the PR
Deadlift: 20x5, 1
20x5, 1
70x5, 1
100x3, 1
120x1, 3
140x1, 3
160x1, 5 (pulled with the back quite a bit, technical failure, try a lower weight)
155x1 (good form, this is the PR)
