6x5 vertical jumps with ankle weights
6x5 vertical jumps
(80 total foot contacts per session)
notes:
I plan to do this with very short rests, 1 min per 10m. eg, for a 40m sprint I will only rest 4 minutes. This is because all my speed work is going to be done on grass and also I’m not that fast at the moment anyway and won’t need such long recovery times. Besides, I hate standing around.
This is really just Phase 1 of a training program for short distance speed, but I will test myself with the 40yd test (why not, its so popular in the States).
There is no oly-lifts (wrist pain) and no med ball work (no med-ball).
Volume of speed work and all else is reasonably low so I can still play pick-up games of soccer/touch/b-ball/whatever during the summer!
Please critique and let me know what I could change to make this more effective. I will begin this in a week or too after I have finished my GPP/accumulation work.
I have done deadlifts in the past but due some lower back problems I stopped.
GHR is a good exercise and something which I am very efficient at (or used to be), but due to hamstring problems earlier this year I’m going to give a few months before I put that amount of eccentric load on the hamstrings.
I think sprints, full squats and hyperextensions should hopefully cover all these bases anyway.
I’m not doing any specific core work (other than what is already covered by squats/plyos, etc). I didn’t think high-reps of ab work was necessary due to the absence of special endurance.
I understand your concern about ham strength, and of course I don’t understand your exact situation,
However - I would certainly, with a history of h/string injuries, try to prehab and strengthen that muscle grouping even moreso to ensure it doesn’t reoccur, especially with all the training you’re preparing for.
Maybe others could give their view on that point also …
Rest:
(all with walk back plus rest times given)
1.90 seconds between fs
2.5 minute rest
3.3-5minutes between cones
4.5 minute rest
5.90-120 seconds between 10m
6. 5 minute rest
7.4-6 minutes between 40yds
8.15 minutes rest
9.plyos 90 seconds between series/3-5mins between exercises
Fs:falling start
cnes: 20yd slow/20yd fast
stnd: standing start
I’m not sure about Phase 3 yet. The obvious thing is to go with ‘down’ plyos and increase sprint distances to 30m and 50m respectively, but I will have to work this in with the rugby preseason which will include team trainings and team trials. Which means a lot more endurance week is done during the week, plus there is need to work on specific agility mechanics.
Perhaps I should introduce intense ‘down’ plyos earlier? Or will they become even more important in this phase, as I will probably only manage 1 or 2 speed sessions (possibly NONE) per week with the 2 team training sessions and possibly a match at the end of the week.
I’m just finishing off accumulation week now. Yesterday did 3x5x10m, then 4x5xVertical Jumps then finished off with 1x4 Glute-Ham Raises (then had to cut the workout short because it was getting too late).
DOMS the next day is not too bad, considering I have not done any proper sprint sessions aside from playing b-ball and I haven’t done GHR for a long time either. I could only get 1x4 on GHR with support from my hands before my hams and lower back started tightning up, so I ended it there. (I used to be able to do these for 5+ reps with additional weight behind my back from the floor position)
I’m going to the physio now to get some light EMS work and massage on it.
I did back squats today, 315lb for a set of 5. I could’ve done some more sets, but I left it at that. Still nowhere near my old strength levels, but getting there. I was going to do front squats, but they suck. Will do normal squats instead of fronts from now on.
Still not able to go heavy with cleans.
Is it true that power clean strength is proportional to limit strength gains in the back squat? (provided that technique is not a factor)
IE. can you not perform the o-lifts, yet still make improvements in limit strength exercises (plus sprint and plyos) and your clean weight will still go up? (while the reverse may not be true)