Elitetrack: Sport Training & Conditioning

A VERY VERY VERY succesful Australian set up:

Mon - Jump technique
Tues - Short speed
Wed - Weights
Thurs - Jump technique
Fri - Longer speed
Sat - Weights
Sun - REST

What about this? Super simple. One session per day. I actually really like this set up.

What sort of weights do these guys do % wise. How can anyone work on technique the day after weights?

Ive tried loads of different ways and the only way im not dying is if i only train 4 days a week, and always have the day after weights off.

Well, as a jumper you’ll only be lifting “heavy” for short periods spotted around throughout the year. When lifting for power development you actually feel really good the next day. After max strength work also really.

You really feel shitty the next day after you’ve lifted early season weights style when the reps are a little higher. But during that time your technical days would be very short runs and mostly working on position/ balance and coodination stuff.

NickJumps - 20 July 2011 11:48 AM

A VERY VERY VERY succesful Australian set up:

Mon - Jump technique
Tues - Short speed
Wed - Weights
Thurs - Jump technique
Fri - Longer speed
Sat - Weights
Sun - REST

What about this? Super simple. One session per day. I actually really like this set up.

I trained almost like this when i had my best years.A little more rest though.
This training was done 5-6 weeks before competition period started.

1. jump technique 13-17steps + horizontal plyos
2. speed + vertical plyos
3. weights
4. active rest or rest + massage

5. jump technique 13-17steps + horizontal plyos
6. speed + vertical plyos
7. weights
8. active rest + massage
9. rest

So my week was 9-10 days not 7.Sometimes I switched technique day and speed day around.
Speedwork was sometimes approach runs.
Horizontal plyos mainly bounding from standing and/or with 4 step approach.
Vertical plyos was hurdle jumps and/or “stiffness jumps”
Speed was 4-6x50-60m 95-100%/6’-8’ recovery.Sometimes 20m flying test.
Active rest is a short jog and static stretching.

Thanks a lot for the info. I like your set up a lot also

Can you explain how the set up was during competition period

Nick, I received an email from Kenta’ this evening.  His Freelap arrived today and he set up a transmitter at the board and another at end of the runway near the sand.  He says the addition of the timing equipment caused him to focus on velocity, he thought less about other technical details, the jumps had a better flow, and he jumped further in the process.  I’m sure he will be expanding on this and other ideas in the coming days and weeks.  I just wanted to pass on his observation for you to think about in your set ups.

Best,
Christopher

NickJumps - 20 July 2011 05:10 PM

Thanks a lot for the info. I like your set up a lot also

Can you explain how the set up was during competition period

No problem Nick.

In competition period training was high intensity every other day.
So mostly: high int./active rec./high int./active rec. and so on.Sometimes complete rest days.Massage 1-2 times/week.

In general a month consisted of 9-10 high int.trainings + 5-7 competitions + 10 active recovery + 5 rest days.

Very little technique training.I competed alot instead.Sometimes 2x/week.
Very little pure speed work because when I was in shape I had trouble recovering from it.
Approach runs and frequency drills instead.

Explosive strength mostly with heavy snatches and bilateral or unilateral quarter squats and rythmic squat jumps + a hamstring exercice.1-2 times/month heavy power cleans.
Plyos where 5-bounds from 4-step approach test every other week and hurdle jumps once or twice every week.

NickJumps - 20 July 2011 11:48 AM

A VERY VERY VERY succesful Australian set up:

Mon - Jump technique
Tues - Short speed
Wed - Weights
Thurs - Jump technique
Fri - Longer speed
Sat - Weights
Sun - REST

What about this? Super simple. One session per day. I actually really like this set up.

Do the Australians not do plyos or is this included in ‘jumps technique’ ?

JOe: Yeah plyos is always done after the technique work. 3-4 different exercises are picked. Mon/Thurs ploy workouts are different as SAS was saying.

sas809 - 22 July 2011 05:34 AM

NickJumps - 20 July 2011 05:10 PM

Thanks a lot for the info. I like your set up a lot also

Can you explain how the set up was during competition period

No problem Nick.

In competition period training was high intensity every other day.
So mostly: high int./active rec./high int./active rec. and so on.Sometimes complete rest days.Massage 1-2 times/week.

In general a month consisted of 9-10 high int.trainings + 5-7 competitions + 10 active recovery + 5 rest days.

Very little technique training.I competed alot instead.Sometimes 2x/week.
Very little pure speed work because when I was in shape I had trouble recovering from it.
Approach runs and frequency drills instead.

Explosive strength mostly with heavy snatches and bilateral or unilateral quarter squats and rythmic squat jumps + a hamstring exercice.1-2 times/month heavy power cleans.
Plyos where 5-bounds from 4-step approach test every other week and hurdle jumps once or twice every week.

Could you fill in the gaps? Thanks

Sat - Competition
Sun -
Mon -
Tues -
Wed -
Thurs -
Fri -
Sat - Competition

Christopher Glaeser - 22 July 2011 02:05 AM

Nick, I received an email from Kenta’ this evening.  His Freelap arrived today and he set up a transmitter at the board and another at end of the runway near the sand.  He says the addition of the timing equipment caused him to focus on velocity, he thought less about other technical details, the jumps had a better flow, and he jumped further in the process.  I’m sure he will be expanding on this and other ideas in the coming days and weeks.  I just wanted to pass on his observation for you to think about in your set ups.

Best,
Christopher

Thanks Chris.

I used it last night with one of my young jumpers and it went really well. We did fly runs. He is still abale to do fly 10m runs also. I love the ease of the set up. It’s very quick and simple to use.

NickJumps - 22 July 2011 11:57 AM

sas809 - 22 July 2011 05:34 AM

NickJumps - 20 July 2011 05:10 PM

Thanks a lot for the info. I like your set up a lot also

Can you explain how the set up was during competition period

No problem Nick.

In competition period training was high intensity every other day.
So mostly: high int./active rec./high int./active rec. and so on.Sometimes complete rest days.Massage 1-2 times/week.

In general a month consisted of 9-10 high int.trainings + 5-7 competitions + 10 active recovery + 5 rest days.

Very little technique training.I competed alot instead.Sometimes 2x/week.
Very little pure speed work because when I was in shape I had trouble recovering from it.
Approach runs and frequency drills instead.

Explosive strength mostly with heavy snatches and bilateral or unilateral quarter squats and rythmic squat jumps + a hamstring exercice.1-2 times/month heavy power cleans.
Plyos where 5-bounds from 4-step approach test every other week and hurdle jumps once or twice every week.

Could you fill in the gaps? Thanks

Sat - Competition
Sun -
Mon -
Tues -
Wed -
Thurs -
Fri -
Sat - Competition

Sat - Competition
Sun - jogging 10-15 min + stretching + massage
Mon - rest
Tues - warm up + strides + approach runs x 5-6 + bounding 6x5 with 4 step appproach
Wed - rest + Massage if needed
Thurs - warm up + strides&frequensy; drills + hurdle jumps + explosive strength
Fri - travel + jogging and easy stretch
Sat - Competition

This is what I did when I was younger and jumping 796 and 800w.
Similar but not exactly the same set up earlier when I jumped 788 & 809w.
I don’t recommend it to anyone.It is what I did in 2004 and 2005 when I was at my best.
Volume high in gpp and low volume and high intensity in competition period.Traditional
European set up that worked for me.I experimented with other methods after that but they
didn’t work for me.

I don’t really see anything wrong with the set up though. It has worked for many others, not just you. Gary Bourne is a very well respected coach who’s system is close to this one also.

Obviously there are many ways to the same result. I think though it’s important that because we know this, that we plan training set ups to mesh with our lifestyle. And as it goes this set up would probably work perfect for someone who works full time and/or only has time to train 1 time per day.

How did you maintain max strength during comp period and how long would your comp periods be before you went back to a period of weeks with just training?

I did this training for about seven weeks in june&juli; -04.I peaked in week 5&6 with 2x7.96 and some big fouls…After that 2 weeks of SPP with more volume and some max.strength.After that 2 week comp.period with a peak week 2 with 800w.

Max.strength in squat went down.Hard to say how much because I only did 2 easy deep squat sessions during june-july-august.I really didn’t think about it because on the track everything developed. (comp.results,bounding and I felt faster and faster on the runway)
A normal squat session in comp.period was single leg quarter squat 3x(3+3)x135kg
or double leg quarter squat 3x4x180-200kg (about 60%).Always fast down and fast up.

In the snatch or power clean I did heavy doubles or singles almost every week and I managed 145kg in the clean everytime tested in May-August.

I actually was a full time jumper at this time but I couldn’t handle anymore volume at
high intensities than this if I wanted to get better.In gpp with submaximal intensities
I trained 3-5 hours every trainingday often splitted into two sessions with no problems.
The set up in gpp was 3 hard days followed by an active recovery day followed by a rest day (3+1+1).

I have always been crap with higher volumes at high intensities.Especially max.speed.
Sometimes I felt the best method to get faster was not to sprint…

So your GPP set up (3+1+1) was different from your SPP (double sessions) or the same?

I also feel the same as you about speed work. I realize now that 10.5 m/s is as fast as I could be and for me to jump further other things need to be the focus on training. I find I run better now with less speed work than more. I won’t do more than 2 speed sessions a week next season.

I spoke with Gary Bourne about the set up of: Jumps/Speed/Weights/Jumps/Speed/Jumps/Rest and he mentioned that over training doesn’t usually occur with the method. However he also said that whenever an athlete comes to a session and feels/ looks flat and fatigued that the session would be substituted with easy running on grass for recovery. So i think it you pay attention to how you feel this method should work very well.