Plyometrics/Sprint Training/Deadlift Day - Week 1 Cycle 1

Plyometrics

1 leg ricochet jumps - 3 x 12
3 step vertical jump - 3 x 5
Power Skips - 3 x 20m


Sprint Training

5 x 10m medicine ball throw accelerations (1 minute recovery between reps)
5x20m from various starting positions (2 minute recovery between reps)


Weights

Deadlift - 103.5kg x 9, 118.5kg x 5 133.5kg x 8
Deadlift - 5x10 @ 80kg with 90s recovery between sets
Roman Chair Hanging Leg Raises - 5x12 with 90s recovery between sets

Military Press Day - Week 1 Cycle 1

First day of Jim Wendler's 5/3/1 - I'm using the Boring but Big template. At this stage looking to give it a run for 3 cycles.


Weights

Military Press - 32.5kg x 5, 37.5kg x 5, 42.5kg x 7
Military Press - 5x10 @ 25kg with 90s rest between sets
Chin Ups - BW x 15, 7, 5, 3, 4 with 90s rest between sets

OK session - surprising how difficult the 5x10 @ 50-60% 1RM with 60-90s rest is...

Kelly Baggett’s Vertical Jump Bible Final Results

Here are my results after completion of Kelly Baggett’s Vertical Jump Bible Novice Plyometrics and Weight Training routines (12 weeks). I followed the plyometrics routine to the T and only made some minor changes to the weight training routine. I was eating a calorie deficit diet (cutting) so my strength gains were minimal at best. My previous experience with plyometrics was basically doing a couple of exercises before weights or after sprint training – I’d never done a full-on program like Kelly Baggett’s Vertical Jump Bible. Anyway, here are my relevant results:


Key Performance Indicator

Standing Vertical Jump increased from 52cm (20.5”) to 60cm (23.6“)


Strength (all raw 1RM estimates)

Squat increased from 103kg (est. from 100kgx2) to 105kg (est. from 90kgx6)
Squat to Bodyweight ratio increased from 1.23xBW to 1.31xBW

Deadlift increased from 170kg (est. from 165kgx2) to 175kg (est. from 160kgx4)
Deadlift to Bodyweight ratio increased from 2.02xBW to 2.19xBW

Bench Press decreased from 85kg to 82kg (est. from 75kgx4)
Bench Press to BW ratio increased from 1.01xBW to 1.03xBW

Body Composition

Bodyweight decreased from 84kg to 80kg
Bodyfat decreased from 14.7% to 9.1%