Well I've decided to chronicle my training for the jumps. My ultimate purpose is to triple jump 50 feet. After many years of stagnation with my marks and setbacks with injuries, I feel I am now closer than ever. This past year, I came off a season of PRs in all 3 jumping disciplines. This is due, mostly, to 4 ambassadors of the track and field world. My father has supported my endeavor; having been a good thrower in high school and college, he has relayed the almost spiritual aspects of the journey, as well as the importance of mental imaging. Tyrone Minor has been a great mentor to me and has given me a glimpse of true track speed; we have shared some memorable training sessions. Mike and the Elitetrack team have helped me to gain much better knowledge, having given me the wherewithal to set up a sound training plan while remaining injury-free; I feel we share a true passion for the sport. And now, two-time Olympian and Peruvian high jump national recordholder, Hugo Muñoz, is the latest chapter for which I am grateful; his experience, feel for the jumps, and able enthusiasm to pass it on is truly inspiring. The opportunity to be an escort runner for the 1996 Olympic Torch Relay, as it passed through my town, set my early interest in track and field ablaze. The wisdom of preparation that I may gain in these pages, I hope to pass this torch on to the athletes that I coach.
My current stats:
Male, 6'0", 179 lbs.
47'4" TJ, 23'3" LJ, 6'6" HJ
Accessories:
TJ from 6-step approach: 46'4"
TJ from 2-step approach: 40'0"
back squat (to parallel): 415x3
deadlift: 415x2
bench: 225x2
power clean & split jerk: 225x2
split snatch: 175x2
standing LJ: 10'10"
standing vert: 34"
running pop-up to basketball hoop: 1 inch short of hitting head on 10' rim
20 contacts alternate leg bounding from short run in: 70 meters (11'5" per bound)
10 contacts single leg hopping from short run in: 35 meters (11'5" per hop)
10m fly (laser beam timing gates): 1.04 sec.
30m fly (laser beam timing gates): 3.17 sec.
30m (4 pt. stance start, no starting blocks, laser beam timing gates): 4.02 sec.
And, to see a particular high school athlete I coach to 25 feet and the state record in the long jump this year.
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new personal best updates 2006/2007
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30m (4 pt. stance start, no starting blocks, laser beam timing gates): 3.98 sec. [11/29/06]
power clean & split jerk: 235x1 [12/2/06]
power clean (from floor): 250x1 [12/21/06], 253x1 [3/21/07], 261x1 [6/26/07]
hang clean (from above the knees): 220x1 [12/26/06]
split snatch (from floor): 195x1 [12/29/06]
hang snatch (from above the knees): 163x1 [3/21/07]
single arm barbell split snatch (from floor): 125x2 each arm [1/24/07]
triple jump: 48'4 1/2" [2/10/07]
I am following a double periodization plan (mid August-late February & late February-mid July). This is a short-to-long approach, Eastern conjugate model, set up for undulating periods of strength training. As work capacity increases, medium volume roots in early GPP lead to the largest volume thereafter, where the base of the volume/intensity pyramid actually begins. 5 days a week now will give way to 6 days a week shortly.
Random ramblings…Competed in about 15 meets this past season. Upon the recommendation of Hugo, I took a month off altogether from exercise for some rest and relaxation. Went tubing down the river now and again. Very relaxing. Relaxation has entered me. This should really benefit my jumps. Had always been very tense and tight. The month off was hard to accept, but I realize was much needed. Previous year, only took a week off and was hitting it already. Had been basically 2 years straight of high intensity. Sports hernia is no longer a problem…completely gone after surgery and 3 weeks off out of the operating room.
I am 5 weeks in to the training for '06/'07. First 3 weeks I consider the pre-GPP setup. Set the stage, increasing work capacity and cardiovascular profile with soccer and swimming. More importantly, put together a superb beach series of exercises designed to strengthen any weak links, increase balance, allow for triple jump phase rehearsal, and bring strength up to snuff with GS circuit-type exercises. Light and medium weight sandbags were brought into play. Shifting lines of balance. Most exercises done barefooted. High wall step-ups, SL stability/phase work against the incoming tide, etc. I got very creative and opened new avenues of possibilities with the exercises. Short hills were also in the mix. Beach series was twice a week. One of the best and most peaceful training experiences ever. Much problem solving toward the triple was accomplished.
Current phase of training is actual GPP. There, I'm two weeks in. Will accelerate it slightly over last year's model, due to new training age, noticeable quick adaptation already, and the later start to GPP over last year. First target meet is still in December.
Have accomplished 4 solid training sessions this week. A minor annoyance still from 2 days ago. After extensive tempo on a hill with a slight grade 5%??, didn't have hurdles at my local park for hurdle mobility. Spotted a parking lot swinging arm gate, in a fixed position. Did my over-unders on the gate. Got stuck underneath on the 1st pass and slightly strained my rt. quad. Feels more like a charlie horse, and can still work out without a hitch. Wondering if hurdle mobility is smart to do after extensive tempo. Will perhaps reverse the order, so I'm not squatting underneath while in a fatigued state.
Fri 9/22
-Stationary bike
-Warm-up B
-GS/light weights circuit 2x12 exercises, 10-12 reps most exercises
dips, single arm OH MB squats, SL lat/front DB raises, SL squat thrusts, SL alt. arm biceps curls, SL DB arm swings, lying supine MB power drop/throw, SL stand DB sweeping single arms-over the top, single arm bent over rows, SL DB stiff legged deadlifts?/waist bends? (exact term unknown), lat. pull downs/pull-ups, MB knee throws (from 2 pt. stance) w/ lunge.
-Cool-down, static stretching
Sat 9/23
-warm-up A 25 min. w/ TJ phase rehearsal
-dynamic hurdle flexibility: 2x10 bent knee, 2x10 straight leg
-5 x each leg of leg drives on wall
-accelDev/short speed: 3 x [15m, 25m, 25m, 30m] @ 99%-100% w/ 2:00, 3:00, 3:30, 4:00 rec. {285m vol} all walk-in starts
-5 x SLJ
-weights (complex: 3:00 rec. after both lift and pairing):
full clean 2x5 @ 65% (135 lbs), 2x4 @ 70% (145 lbs), 1x4 @ 75% (155 lbs) {22 reps} w/ 2 reps per set SVJ {10}
3/4 back squat 3x10 @ 50% (205 lbs) {30 reps} w/ 5 reps per set CM MB OHB throws {15}
-cool-down/static stretching 10 min.
notes: 5 hrs sleep previous night :no:, sprints done in gymnasium, lack of availability of other places, later workout 7:30-10:30 pm, felt good, last two or three sprints were a little slower, 11 minutes of recovery b/n SLJ's and weights re-energized, may be underestimating my true SRM on lifts, looking forward to confirming suspicion in max. strength period, rt. quad a little tender at very end of workout, 2 days off now should fix that.
Tues 9/26
-warm-up A 25 min. w/ TJ phase rehearsal
-dynamic hurdle flexibility: 2x10 bent knee, 2x10 straight leg
-5 x each leg of leg drives on wall
-accelDev/resisted runs: 2x10m tire pull, 4x10m unresisted-mixed starts, 4x15m tire pull, 4x15m unresisted-mixed starts @ 99%-100% w/ 1:45/1:45/2:00/2:00 rec. {180m vol}
-weights (complex: 3:00 rec. after both lift and pairing):
front power jerk 3x5 @ 65% (135 lbs) {15 reps} w/ 2 reps per set SVJ {6}
3/4 back squat 3x10 @ 50% (205 lbs) {30 reps} w/ 3 reps per set SLJ {9}
bench press 3x10 @ 50% (105 lbs) {30 reps} w/ 3 reps each arm per set standing single arm MB chest puts {18}
-core
hanging pikes, stationary Russian twists w/ plate
-cool-down/static stretching 10 min.
notes: Felt rt. quad again, this time earlier in the workout. Finished workout w/out it hampering me too much. From experience, I won't push through the strain. I'm taking 4 days off as a precautionary measure. Will move Thursday's workout to Sunday. For quad, this evening did stretching, wall sits, bw squats, icing 15 min.
Hello saltojump5, I am sorry to hear about your hamstring, get some massage on it and if you have access to therapeutic swimming pool or even in your bathtub it would be great, so you can do some stretching while your are in warm water.
If you have any questions, give me a call.
Adios hermano.
Sun 10/1
-warm-up B 25 min. w/ TJ phase rehearsal
-10x200m @ 35 sec. w/ 2:45 rec. {2000m volume}
-isometric core stabilizers w/ alt. leg raises (prone, side, side, supine)
-cool-down/static stretching 10 min.
notes: Had taken 4 days off, with icing, massage, contrast showers, bw squats, etc. Tested the rt. quad today with some extensive tempo on an indoor track, and it felt pretty good. I realize I was too ambitious with the higher intensity work early on in the training, and that contributed to the strain. I have to remember I took a month off, instead of a week, between seasons this year. Instead of triple periodization without a major peak (last year), I had started over with the conditioning this year. High intensity was disproportionate to the lower intensity higher volume fitness work I needed to be doing. I will hold off on the complexes until SPP, temporarily scale back amt. of 100% intensity accels, and will up my extensive tempo work to ~2000m (or circuit equivilant) as a launching point. I will also go back to split sessions (afternoon and evening), whenever possible.
Mon 10/2
-warm-up C 20 min. w/ TJ phase rehearsal
-diagonals—barefoot across the football field (corner to corner): 15x120m @ ~60% w/ walking rec. along endzone {1800m vol.}
-isometric core stabilizers w/ alt. leg raises (prone, side, side, supine)
-cool-down/static stretching 10 min.
notes: Quad felt fine. No hitch in my giddyup. I'm back on track.
Tues 10/3
-warm-up A 25 min. w/ TJ phase rehearsal
-dynamic hurdle flexibility: 2x10 bent knee, 2x10 straight leg
-accelDev/resisted runs: 2x10m tire pull, 2x10m unresisted-walk-in start, 4x15m tire pull, 4x15m unresisted-walk-in start @ cautious % (closer to build-up in nature) w/ 1:45/1:45/2:00/2:00 rec. {160m vol}
-weights:
front power jerk 3x5 @ 65% (135 lbs) {15 reps}
3/4 back squat 3x10 @ 50% (185 lbs) {30 reps}
rhythmic front split jerk 3x10 constant @ 25% (95 lbs) {30 reps}
-cool-down/static stretching 10 min.
evening session: 1 1/2 hr. of soccer w/ the Eagles.
-core: hanging pikes, stationary Russian twists w/ plate
notes: Both quads were a bit sore in afternoon session, but the strain is gone. Evening soccer felt much much better and everything was fluid. Mobility and agility were not hampered whatsoever in 2nd session. I'm ready to put that little road bump behind me now. Am confident going into tomorrow, and look forward to getting to where I want to be. Have been tapping into 9 1/2 hours of sleep the past 2 nights. However, I did cut loose at Homecoming Sat. night, when I felt alright :cool2:
Wed 10/4
-Warm-up B
-GS/light weights circuit 2x12 exercises, 10-12 reps most exercises
dips, single arm OH barbell squats, SL lat/front DB raises, SL squat thrusts, burpees, SL DB arm swings, rhythmic front split jerk, SL stand DB sweeping single arms-over the top, single arm bent over rows, SL DB stiff legged anterior reach, lat. pull downs, MB knee throws (from 2 pt. stance) w/ lunge.
-Cool-down, static stretching
notes: felt good! workout served its purpose.
Thurs 10/5
-warm-up C 20 min. w/ TJ phase rehearsal
-tape drills 2x5x40m @ 85% w/ walk-back rec. & 1:20 extra rec. b/n the 2 sets. {400m vol}
-low/med intensity multi-jumps (30-60 sec. rec): 2x15 DL pogos-no arms, 2x15 DL zig zag line pogos, 2x10 DL heels to butt jumps, 2x15 DL prisoner floor-to-box squat jumps w/ static hold, 2x20 alt. leg box step-up jumps {150 contacts}
-MB battles: SL continuous standing 6 lb. MB underhand & over the top tosses to partner 2x20 each leg
-weights:
3/4 front squat 3x10 @ 40% {30 reps}
stiff legged deadlifts 3x10 {30 reps}
single arm DB rhythmic front split jerk 3x5 each arm constant w/ 40 lb. DB {30 reps}
-cool-down/static stretching 10 min.
notes: another good workout.
Fri 10/6
-warm-up C 20 min. w/ TJ phase rehearsal
-diagonals—barefoot across the football field (corner to corner): 15x120m @ ~60% w/ walking rec. along endzone {1800m vol.}
-isometric core stabilizers w/ alt. leg raises (prone, side, side, supine)
-cool-down/static stretching 10 min.
notes: 2nd time this workout done on this field. Field is bumpy. Both times it has aggravated my left hip. Probable inflammed tendon. Wondering if over-exaggerating pelvic rotation at lower speeds, barefeet, or unlevel terrain is to blame. Discomfort has slightly hampered me for more than a week now.
Mon 10/9
-warm-up B 25 min. w/ TJ phase rehearsal
-ext. tempo @ 70% w/ 2:00 rec: 400m (73.5), 300m (55.4), 300m (56.4), 200m (34.2), 200m (35.2), 4x 120m diagonals (slow jogging rec. along endzone) {1880m vol}
-isometric core stabilizers 45 sec. + 10 leg raises 2 x (prone elbowstand, L & R lateral handstand), supine SL on wall=2x10 each leg
-cool-down/static stretching 10 min.
notes: started first tempo 400m run too fast. saw my watch at 200m split and realized "oh shizzle, I've got to slow down". readjusted, but the monkey jumped on my back after 1st 200m run. had to eliminate 3rd 200m run and move to diagonals in order to get it off. left hip still hurts.
TESTING WEEK, UNLOADING WEEK
Tues 10/10
-warm-up A 25 min. w/ TJ phase rehearsal
-dynamic hurdle flexibility: 2x10 bent knee, 2x10 straight leg
-5 x each leg of leg drives on wall
-30m test-crouch start (3 trials, no blocks, speed trap timing gate timed) 5:00 rec. {90m vol} best result: 4.03 sec.=2nd best ever (best =4.02 last season in comp. phase)
-10 bound test (2 trials, alt. leg, from standing start) 3:00 rec. {20 contacts} best result: 31.0m (best ever =31.2m last season comp. phase)
-SLJ test (4 trials) 1:00 rec. best result: 9'8" (best ever = 10'10")
-weights:
front power jerk 1x5 @ 65% (135 lbs), 1x4 @ 70% (145 lbs) {9 reps}
3/4 back squat 3x6 @ 50% (185 lbs) {18 reps}
single arm full barbell snatches 3x3 each arm @ 50% of reg. full snatch (90 lbs) {18 reps}
-cool-down/static stretching 10 min.
notes: left hip felt a lot better today & almost healed. 30m sprints felt great. bodyweight is at 183 lbs. :thumbdown:, bounding and SLJ's were futile. I've been a fool drinking LOTS of soy milk due to ignorance of its dangers. just read some good info here and at T-nation and soyonlineservice that convinced me to stay away from it. testosterone levels/other deficiencies should rebound soon as I regain my prowess.
