Thursday 11th November - Cycle 2 Get Lean+Maintain Strength - Week 14 - Day 2 - Lower 2 FATIGUE TOLERATION - Microcycle 3 - Workout 8
Good workout. Seems like the 2 week break from this workout (due to a cricket match hogging the park..) hasn't stop progress.
I initially warmed up at the park and even did a few jumps, before it started to sprinkle a tiny bit, the forecast was for a late thunderstorm. So I drove back home (2mins away). And thought I would do the workout there minus the sprints. Turns out on the side of the house the brickwall there makes a nice reference for jumping height with the bricks and such. Anyway I got a baseline jump, and then did a depth jump off an 18 inch chair and it measured about 2inches lower. Did it a few times, same result, landing and jumping off the toes. So I guess I lack reactivity bigtime and why my running 2 legged and one legged jumps suck
The rain stopped so I went back to the park. Good for sprints, but bad for depth jumps.
Today showed my force absorbtion from a 1 metre drop is pretty good now, and I have a decent strength base. So a good foundation is in place. Now to bring up my reactivity and then reactive accleration, plus lean/lighten up and I should see some huge gains! Today was the last lower body workout for this microcycle, a higher volume one at that, so I'll rest a week and start a new one.
Bodyweight at gym - NA
Workout time - ?
Workout rating - 8/10
Warmup
warmup - started at park as noted above, then some jumps at home, and then back to park as per below
Some altitude drops, working up in height, practised the RFI hops, and some short sprints increasing in speed.
Rotating between each exercise - 2 to 2.5mins rest between each
Vertical Jump
Did a few jumps before the Altitude Drops to measure fatigue, but I didn't really notice any drop off at all. But I could feel my body getting more tired and achey each rotation. In any case its a nice warmup for the drops
Altitude Drops - landing with heels off the floor
Rotation 1) 1metre x 3
Rotation 2) 1metre x 3
Rotation 3) 1metre x 3
Rotation 4) 1metre x 3
Rotation 5) 1metre x 3
Rotation 6) 1metre x 3 --> felt harder
Switched to triples which works much better. Much less knee bend than before, in fact almost like a landing from my normal jump - 1/4 squat if that. I could bounce out of the drop pretty easily as well. So force absorbtion is pretty good now, and I'm close to 220lbs.
Last set started to jarr my body a bit, called it a day. Infact I probably should ahve stopped it on the 5th set
Reflexive Firing 2 legged Hops on a 6 inch step in 20seconds
Rotation 1) 32 hops in 20secs
Rotation 2) 33 hops in 20secs
New PR!! +1 rep
Rotation 3) 31 hops in 20secs --> all over the place
Rotation 4) 31 hops in 20secs --> 4% fatigue dropoff
3rd set was all over the place, 4th set was better, but 31 was hit, so 4% dropoff and I stopped there.
I think I can get to 35 eventually. Then I'll switch to one legged ones
Depth Jumps - no armswing
Rotation 1) 18 inches x 3
Rotation 2) 18 inches x 3
Rotation 3) 18 inches x 3
Rotation 4) 18 inches x 3
Rotation 5) 18 inches x 3
Rotation 6) 18 inches x 3
had to drop off a bench at the park, and couldn't swing my arms, due to the low ceiling. These were way lower than my regular jump. I was doing em pretty well though.
Maximum Speed Sprints on toes - width of park
From standing start - with stopwatch
Rotation 1) 14.28 secs
New PR!! -0.22 secs
Rotation 2) 14.29 secs
Rotation 3) 14.4 secs
Rotation 4) 14.7 secs
Sweet - nice progress, definitely felt effortless on the first run, 2nd was good, but harder. I started to feel it on last 10 metres on the 3rd run.
On the 4th run, my shins were starting to ache, body not absorbing the force.
14.7 secs hit 3% dropoff.
Spinal erectors had no tension which is great. I will feel better when I get under 12 secs
Please Scroll Down to See Forums Below 
