Elitetrack: Sport Training & Conditioning

mike, what do u thing about this base traiing plan?
( off-season september-november all in flats)

#1 (bounding + hills day )
( 10 reps each )
long hills x 4
quick short hills x 5
hops on each leg x 2
hops-step x 2
power bounding x 2
speed bounding x 2
skipping x 2

#2 ( stadium stairs + accelerate into end runs day)
50m x 5 accelerate into end
run up and down the stairs x 5
single leg hops up and down the stairs x 3
double leg hops up the stairs x 3

#3 ( body building circuit day 1ce a week )

#4 ( lifting with many reps day )
first 3 weeks of the off-season, 2ce a week lift with many reps and light loads

Im thinking of doing sept-nov like this:

-Mon is the bounding + hills day
-Tues is the lift with many reps and low loads day
-Wed is the stadium stairs + short running day
-Thurs- again the lift with many reps and low loads day
-Fri rope skipping 30 min
-Sat Hills + short sprints + body building circuit after
-Sun off

How does this looks? Im also thinking of adding a bit more bounding after september….

I think everything is fine other than Friday and Saturday. I think 30 minutes of rope skipping is not only an excessive amount but I think that it is a very low intensity exercise meaning that not only are you working on endurance (not really important for a jumper) but you are also putting two low intensity days back to back. I would reconfigure the week so that on Friday you did either hills or acceleration work and on Saturday, I'd do some longer runs (150-250m). I'd also consider doing some heavy lifting on Monday, Wednesday and Friday.

cay mike, its just that friday was supose to be an active rest day, like playing basketball, and i made rope skipping day. I also though that rope skipping trains your foot ( toe, ankles and calfs ). You dont thing that rope skipping should be included at all in base training for off-season?

I don't have any real problem with rope skipping, and you're right in saying that it's a good exercise to strengthen the foot, especially if it's done barefoot. My issue was that when you say 30 minutes of rope skipping, I'm envisioning you going out and doing 30 minutes of continuous rope skipping which is, like I mentioned, very general, very low intensity and highly aerobic; all of which would be things that don't need to take up a whole day's worth of training.

cay i c now, 30 min of skipping is like 30 min of jogging, that would be pretty useless:)

Mike, im gessing that u've coached high performance athletes (national team) rite, how many times a day do u guys train?, or how many hours a day, and hours a week?

Most of our athletes train 6 days a week for 2-3.5 hours a day. Usually all of the training is done in one session but decathletes will occassionally do 2 sessions.

I think the collegiate setup doesn't make a 2-session day very feasible but I think at certain points of the year it would be highly advisable for post-grads and professionals who have the time to devote their life to the sport. Quite a few of the throwers I work with break up training into two or three daily sessions, with some combination of conditioning, weightlifiting, and technique work.

cool thnx

mike, who would perform better in long jump: a guy who lifts alot and does long jump only once a week, or a guys who lifts only once a week and jumps all other days?

I think I'd take the 1 day lift / 4-5 day jumps day guy. This however would depend highly on their strengths and weaknesses (physiologically as well as technically) and the level of the athlete. A more elite athlete might need less technical training and see better gains from getting stronger.

mike, when should i start my off-season base training? How long should my break be between comp season and off season?

Two weeks sounds about right to me but it should vary a little based on injuries, health, energy levels, etc.

Mike,

re: Jumpers

Where does 1. Technique work, (full attempts and or segments there of)  2. Plyo/Bounding and 3. Speed work fit in, within or around the Oly and Gen Strength lift days in a given week as you describe the lifting protocol at LSU?

I may have missed this from an earlier post and if so, apologize.

Short approach jumps and general strength and bodybuilding circuits go on low demand CNS days. Full approach runs, plyos, acceleration development, vmax development and / or heavy weights go on high demand CNS days.

mike, what do you guy at LSU do for base training? ( Before the off-season )

PS: the new smilies are sweeeet:lol:

I'm not really sure what period of time you're referring to…..."before the off-season" is the competitive season.