Got up early and did my warm up ride on the exercise bike for 15 minutes and rode 6.95kms (5 minutes on level 1 and 10 minutes on level 2). I also did THIS dynamic warmup.
After the warm up I measured my current vertical jump so that I can see how effective the jump program is. I was the first bad news of the day!!! For the 3 jumps I averaged 45.23cm (17.80 inches) with my highest being 47.5cm. This means that I can´t even get a 9ft rim from standing any more!!!
It is also roughly half of my hightest measured vertical of 84cm (33 inches) that I had 19-20 years ago!!! On the positive side there is a whole lot of improvement that can be made. Also I am currently 25kgs heavier than back in the day so when you look at it like that I am not doing too badly.
The second bad news came when I started doing the jump training when I finished doing the first set of skipping my wife sent me an angry text to tell me to stop jumping as it sounds like I am jumping on the bedroom ceiling even though I am actally a dining room in between the bedroom and the garage/gym.
After the text I decided it was better for my health to stop the jump training and go walk the dog!!!
To be honest I had struggled to do 2 minutes skipping without stopping so I was a bit pleased that I had to stop although I am only putting off the pain until tonight!!!
I did good this morning I walked to the top of the hill and back in 34.17 minutes with the 5kg weight vest on. I walked 1,4miles an climbed 479ft.
I then did a 10 minutes cool down on the exercise bike on level 1 where I rode 4.48kms.
I finished off the morning session with 15 minutes of stretching.
In light of not being able to jump in the mornings anymore I am going to change up my programme again in the following form:
Monday AM - Exercise Bike 30 minutes + Walk dog in weight vest
Monday PM - Exercise bike warmup + Jump Training + Basketball + Cooldown
Tuesday AM - Warmup + Walk dog no weight vest + Shooting + Cooldown
Tuesday PM - Exercise bike warmup + Jump Training + Basketball + Cooldown
Wednesday AM - Warmup + Walk dog weight vest + Conditioning + Cooldown
Wednesday PM - Warmup + Jump Training + Basketball + Cooldown
Thursday AM - Warmup + Walk dog no weight vest + Shooting + Cooldown
Thursday PM - Exercise bike warmup + Jump Training + Basketball + Cooldown + stretching
Friday AM - Warmup + Walk dog weight vest + Conditioning + Cooldown
Friday PM - Warmup + Jump Training + Cooldown
Saturday AM - Warmup + Walk dog weight vest + Shooting + Cooldown
Saturday PM - Warmup + Jump Training + Basketball + Cooldown
Sunday AM - Warmup + Walk dog no weight vest + Cooldown
Saunday PM - Rest
In all workouts the following is true:
Warmup = 30 minutes on exercise bike + Dynamic warmup
Cooldown = 10 minutes on exercise bike + Static Stretching
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