Last week of vertical jump bible novice weights

After extending the first phase of the programme for about 3 weeks and having a two weeks rest before phase 4, it’s been about 17 weeks in total.

Feeling much stronger in legs, but, it’s not reflected in the past vertical jump tests.  Will hopefully test again shortly and will probably start doing some speed, agility, quickness and plyometric work before doing the programme again.

Currently doing:

  • Squats 4×4 @ 90kg
  • 1/4 Squats 2×4 @ 110kg
  • Split squats 3×8 @ 30kg
  • Romanian dead lifts 4×4 @ 80kg
  • Calf raises 3×20
  • 1 leg calf raises 3×20 @ 10kg


Vertical jump bible phase 4

Had 2 weeks off… 1st week was due to my legs feeling weak and tired I thought I would give them a week to feel a bit better. 2nd week was due to catching a cold.

Yesterday (still with a bit of a cold) tested the vertical:

  • 24.5 in
  • 24 in
  • 24.5 in

No improvement, but, considering still feeling weak from cold it was pretty good.  One step gather step vertical was 28 inches.

Phase 4 includes heavier weights and less reps.  Not sure if I will be able to do the heavy weights after a break.