Elitetrack: Sport Training & Conditioning

Do you mean mine or the ones I have my jumpers do? I made them (with help from y'all at elitetrack). I test them for my jumpers ahead of time, and have them do something very similar, but something they can handle as high schoolers.

saltojump5 - 22 October 2006 08:41 PM

Do you mean mine or the ones I have my jumpers do? I made them (with help from y'all at elitetrack). I test them for my jumpers ahead of time, and have them do something very similar, but something they can handle as high schoolers.

ok got it. where is ur athletes workouts?  i can look through ur journal again, are these gpp workouts and what are ur goals with these workouts?

I'm not sure I follow you. I haven't posted my athletes' workouts (they start with the club training in November). The workouts you see here are what I'm doing now. I'm at about the same spot as you into the training (though I fell a week behind with that slight quad strain). I did 3 weeks of pre-GPP with a lot of beach workouts and short hills, 4 weeks of GPP meso1, and 1 week of GPP meso2. So, in short, I'm starting week 6 of GPP right now.

My goals are to begin jumping in meets (mostly triple this year, but also long jump) by mid-December, and to drop a 50 foot bomb in the triple jump at our college alumni meet in mid February and shock the world. Secondary goal is to learn from the training and pass on successes to my jumpers, esp. a high schooler who has a good shot at a 25 foot long jump. That's pretty much it.

dont take this as a negative maybe its just me, but i really cant get a feel for ur workouts

Not at all, I appreciate feedback/advise. How so? Do you mean where they're heading, or what they're training for?

well since ur gpp is almost done any tips on that wouldnt be needed, so what do you have plan for spp?

saltojump5 - 22 October 2006 09:11 PM

Not at all, I appreciate feedback/advise. How so? Do you mean where they're heading, or what they're training for?

it look like some days u would start ur week off with tempo stuff then follow with speed, then the next week do something diff. like i said it dont matter now since ur gpp is done.

Yeah, that's not how I intended to start the week off. I prefer to start with accDev on Mondays. However, like I say, this year was different in that I took a month off b/n seasons this summer. Getting back into shape was tough, too much high intensity stuff was hurting me a bit, and I needed to get up work capacity with some more tempo/circuits than usual. Also, my training partner's schedule is such that he can only go with me if we start with high intensity day on Tuesday…so I compromised. That will change in SPP, where speed and strength will really become the focus (now that I'm fit). Things were a bit flakey and less than ideal with the mild injuries.

SPP will start in just a couple of weeks. I'll be pushing more in the weightroom, lowering the rep scheme. I'll also be doing more short end jumps and early triple jump technique. Flying 20's, resisted runs 20-30 meters, etc. Most of this is my interpretation of how things are done at elitetrack, it's just that I've had a couple small road bumps this year.

Here's what I did last year for first week of SPP (which would be 3 weeks from now). I've made a few changes, but you get the idea…

(macro1, meso3, micro1)  Specific Preparation Phase (SPP)

Mon       warm-up A     accelDev/maxVelocity  2 x ins/outs (20m sprint—20m float—15m sprint) w/ 4:00 rec. {40m accel. volume, 30m top end speed volume}     short speed  5 x approaches w/ 3:30 rec.  {~150m volume}     LJ technique  pelvic tilt, penultimate step, 4 x short approach LJâ??s from box-to ball-to sandpit     TJ technique  4 x 1st phase, 3 x 2nd phase, pawing     heavy weights (complex: lift w/ 2:00 rec. + short end jump w/ 2:30 rec.)  1. power clean & split jerk 1x2 @ 80%, 2x2 @ 85%, 1x2 @ 90% {equiv. 12 total reps olys} w/ 1 x short approach TJâ??s @ tennis balls
2. 3/4 back paused jump squat 1x5 @ 45%, 2x4 @ 50% w/ 2 reps standing VJ w/ chalkmark or
4 reps frog jumps 3. 1/2 back squat 2x3 @ 80%, 1x3 @ 85% {22 total reps squatting} w/ 2 reps standing LJ into pit  4. DB incline bench press 1x5 @ 70%, 2x4 @ 75%, 2x3 @ 80%, 1x3 @ 85% {22 total reps pressing}     cool-down  2 laps jog/walk     static stretching  5 minutes

Tues      warm-up B     other event technical work (low impact/low CNS intensive) or
hurdle mobility 10x10 clearances     extensive tempo  4x300m @ 75%  (boys 49-59 sec./
girls 56.5-69 sec.) w/ 3:15 rec. {1200m volume}     isometric core stabilizers  on stability ball (SB)—prone elbowstand, L & R side elbowstand, supine 40 sec. + 6 leg raises each     cool-down/stretching

Wed      warm-up A + mini hurdles form run     resisted runs/short speed  2x30m vest & chute @ 80% & 2x30m chute @ 85% w/ 20m buildup zone & 2:00 rec; 2x30m vest @ 90% w/ 2:30 rec, 2x30m open @ 100% w/ 3:00 rec. {240m volume}     hurdle hops  (consecutive) 4x6 w/ vest,
2x6 unresisted     light/medium weights 1. upright snatch shrug 2x4  2. upright high snatch pull 2x4  3. drop snatch + overhead squat 3x5 @ 60% {15 reps}  4. Bulgarian split squats 3x5 each leg @ 30% {30 reps}  5. military press 3x5 @ 60% {15 reps}     core C  1. hanging straight leg raises w/ static hold 2. lying on bench leg lifts/leg swings 3. hanging MB toss or sit-up MB toss 4. straight leg toe touches 5. DL Eagles 6. clocks 7. standing MB twist toss 8. stooped bar twists (1/8 squat stance)
9. MB full twist pass 10. MB half twist pass 11. MB over & under pass    cool-down/static stretching

Thurs    warm-up B     other event technical work (low impact/low CNS intensive) or general strength (GS)/ light weights circuits (WC) 1 x WC1 & 1 x WC2 (10-12 reps each exercise @ < 40% w/ 30-45 sec. rec. b/n exercises & 3:30 rec. b/n sets)â??1. bench dips or regular dips 2. overhead MB squats 3. seated lateral/front dumbbell (DB) raises on SB 4. squat thrusts on SB 5. alt. arm biceps curls 6. DB arm swings 7. kneeling MB chest passes 8. DB (2.5-5 lb) shoulder punches 9. single arm bent over rows 10. light stiff legged deadlifts or SL DB waist bends 11. lat. pull-downs 12. MB knee throws (from 2 point stance) w/ lunge â??—- 1. pull-ups 2. SL squats (pistols) (5-6 reps each leg) 3.behind the neck press or alt. arm dumbbell press on SB 4. burpees 5. decline push-ups on SB
6. step-ups 7. lat. pull-downs 8. lunge extension walks 9. single arm bent over rows 10. MB hamstring curls or MB toss b/n legs backwards 11. seated lateral/front DB raises on SB
12. windmills     4-way hip (machine or rubber cord)  2x10 each direction     core B  1. hanging tuck leg raises w/ static hold 2. crunches w/ alt. leg extension (2 sets) 3. sit-up MB toss 4. 60 sec. straight leg recline 5. flutter kicks 6. DL Eagles 7. clocks 8. seated MB twist toss 9. stooped Russian twists (1/8 squat stance) 10. side-ups 11. supermans     cool-down/static stretching

Fri       warm-up C        power plyos  (2:00 rec.)  1. 2x10 DL vertical jumps 2. 2x10 SL vertical jumps (each leg twice) 3. 2x10 split squat jumps 4. 2x10 frog jumps 5. 2x10 alt. leg bounding 6. 5 x short run pop-ups {125 contacts}     short speed endurance 40m, 50m, 60m @ 100% w/ 4:00, 5:00 rec. {150m volume}     cool-down/static stretching

i would probably do something like this in spp program:

mon: acc development/weights

tue: short approach jumps/circuit optional

wed:run way work/weights

thur: jump tech short approach jumps/circuit optional

fri: speed development/weights

sat: fitness day could tempo, circuits etc.

weights keep it pretty simple but intense:
mon:
pc
bsq
bp

wed:
hc
lunges
incline

fri:
snatch
fsq
bp

then later in the strength program you could bsq on mon/spilt on wed/deep jump squats on fri.

saltojump5 - 22 October 2006 09:26 PM

Here's what I did last year for first week of SPP (which would be 3 weeks from now). I've made a few changes, but you get the idea…

(macro1, meso3, micro1)  Specific Preparation Phase (SPP)

Mon       warm-up A     accelDev/maxVelocity  2 x ins/outs (20m sprint—20m float—15m sprint) w/ 4:00 rec. {40m accel. volume, 30m top end speed volume}     short speed  5 x approaches w/ 3:30 rec.  {~150m volume}     LJ technique  pelvic tilt, penultimate step, 4 x short approach LJ’s from box-to ball-to sandpit     TJ technique  4 x 1st phase, 3 x 2nd phase, pawing     heavy weights (complex: lift w/ 2:00 rec. + short end jump w/ 2:30 rec.)  1. power clean & split jerk 1x2 @ 80%, 2x2 @ 85%, 1x2 @ 90% {equiv. 12 total reps olys} w/ 1 x short approach TJ’s @ tennis balls
2. 3/4 back paused jump squat 1x5 @ 45%, 2x4 @ 50% w/ 2 reps standing VJ w/ chalkmark or
4 reps frog jumps 3. 1/2 back squat 2x3 @ 80%, 1x3 @ 85% {22 total reps squatting} w/ 2 reps standing LJ into pit  4. DB incline bench press 1x5 @ 70%, 2x4 @ 75%, 2x3 @ 80%, 1x3 @ 85% {22 total reps pressing}     cool-down  2 laps jog/walk     static stretching  5 minutes

Tues      warm-up B     other event technical work (low impact/low CNS intensive) or
hurdle mobility 10x10 clearances     extensive tempo  4x300m @ 75%  (boys 49-59 sec./
girls 56.5-69 sec.) w/ 3:15 rec. {1200m volume}     isometric core stabilizers  on stability ball (SB)—prone elbowstand, L & R side elbowstand, supine 40 sec. + 6 leg raises each     cool-down/stretching

Wed      warm-up A + mini hurdles form run     resisted runs/short speed  2x30m vest & chute @ 80% & 2x30m chute @ 85% w/ 20m buildup zone & 2:00 rec; 2x30m vest @ 90% w/ 2:30 rec, 2x30m open @ 100% w/ 3:00 rec. {240m volume}     hurdle hops  (consecutive) 4x6 w/ vest,
2x6 unresisted     light/medium weights 1. upright snatch shrug 2x4  2. upright high snatch pull 2x4  3. drop snatch + overhead squat 3x5 @ 60% {15 reps}  4. Bulgarian split squats 3x5 each leg @ 30% {30 reps}  5. military press 3x5 @ 60% {15 reps}     core C  1. hanging straight leg raises w/ static hold 2. lying on bench leg lifts/leg swings 3. hanging MB toss or sit-up MB toss 4. straight leg toe touches 5. DL Eagles 6. clocks 7. standing MB twist toss 8. stooped bar twists (1/8 squat stance)
9. MB full twist pass 10. MB half twist pass 11. MB over & under pass    cool-down/static stretching

Thurs    warm-up B     other event technical work (low impact/low CNS intensive) or general strength (GS)/ light weights circuits (WC) 1 x WC1 & 1 x WC2 (10-12 reps each exercise @ < 40% w/ 30-45 sec. rec. b/n exercises & 3:30 rec. b/n sets)—1. bench dips or regular dips 2. overhead MB squats 3. seated lateral/front dumbbell (DB) raises on SB 4. squat thrusts on SB 5. alt. arm biceps curls 6. DB arm swings 7. kneeling MB chest passes 8. DB (2.5-5 lb) shoulder punches 9. single arm bent over rows 10. light stiff legged deadlifts or SL DB waist bends 11. lat. pull-downs 12. MB knee throws (from 2 point stance) w/ lunge –—- 1. pull-ups 2. SL squats (pistols) (5-6 reps each leg) 3.behind the neck press or alt. arm dumbbell press on SB 4. burpees 5. decline push-ups on SB
6. step-ups 7. lat. pull-downs 8. lunge extension walks 9. single arm bent over rows 10. MB hamstring curls or MB toss b/n legs backwards 11. seated lateral/front DB raises on SB
12. windmills     4-way hip (machine or rubber cord)  2x10 each direction     core B  1. hanging tuck leg raises w/ static hold 2. crunches w/ alt. leg extension (2 sets) 3. sit-up MB toss 4. 60 sec. straight leg recline 5. flutter kicks 6. DL Eagles 7. clocks 8. seated MB twist toss 9. stooped Russian twists (1/8 squat stance) 10. side-ups 11. supermans     cool-down/static stretching

Fri       warm-up C        power plyos  (2:00 rec.)  1. 2x10 DL vertical jumps 2. 2x10 SL vertical jumps (each leg twice) 3. 2x10 split squat jumps 4. 2x10 frog jumps 5. 2x10 alt. leg bounding 6. 5 x short run pop-ups {125 contacts}     short speed endurance 40m, 50m, 60m @ 100% w/ 4:00, 5:00 rec. {150m volume}     cool-down/static stretching

too much tempo, jumpers dont need tempo really they can get away with short approach work and jump circuits etc.

Yup. I'm going to wean myself off the tempo, since I'm strictly a jumper. Most of my jumpers, however, have to also run sprints up to 400m once their high school season starts. In the past, I had sacrificed my own body for their sake, so I could feel what they would be feeling with all the sprinting. This season, I've also had a resurgence of me-time  :smilegrin:, so I can cut that out as you suggest. For them, most come only M-W-F and do the recommended T-Th workouts on their own during school, so they couldn't do the technical jumps on those days.

I keep hearing it said here that short approach technical jumps can be done on T-Th, b/n high intensity days. That's the one thing I've feared trying. I think it would bust me up.

saltojump5 - 22 October 2006 09:37 PM

Yup. I'm going to wean myself off the tempo, since I'm strictly a jumper. Most of my jumpers, however, have to also run sprints up to 400m once their high school season starts. In the past, I had sacrificed my own body for their sake, so I could feel what they would be feeling with all the sprinting. This season, I've also had a resurgence of me-time  :smilegrin:, so I can cut that out as you suggest. For them, most come only M-W-F and do T-Th workouts on their own during school, so they couldn't do the technical jumps on those days.

I keep hearing it said here that short approach technical jumps can be done on T-Th, b/n high intensity days. That's the one thing I've feared trying. I think it would bust me up.

so try something like this:
M Accel, throws, weights
T Tempo runs/jump circuits/hurdle
W speed development/throws/weigts
Th tempo runs/circuits/hurdles
F special endurance day

that looks close to what I have already.

so with the special endurance on Fri, that would set up an ends-to-middle approach..

and why bench press? its value for jumpers is debatable. we don't have to move a heavy object, but for propelling our own selves through the air. I took out bench this year.

I am hungry to do more short approach jumps this year, and I may take you up on your T-Th offer.