Elitetrack: Sport Training & Conditioning

Just to echo what Lorien said that’s kinda what I noticed. When the squat is big, vertical jump is big. This seems to be true of the OLs but not as clear cut of a relationship. As an analogous relationship, when cleans are at their best, athletic performance in more complex skills like running, running and jumping, and throwing seem to be better.

I’ve been playing with the idea where clean or snatch could be incorporated into the warm up before a bounding/technique session. Not necessarily heavy stuff, but just enough in order to prime the firing sequence. Then, after bounding/technique, the athlete could hit a few heavy cleans/snatches (if strength training is part of the overall high intensity day).

I know that at least a few medalists in long- and triple jump have successfully implemented cleans in the warm up routine before competition. The possibilities to do them aren’t present at every meet however.

We did do this is some occasions last season. Cleans or hurdle hops the morning of an afternoon competition. However, due to most competitions last year being in the morning, we did this the evening before the morning meet. And it worked well. So yes, this is something we do as well..

Are you familiar with the 4 bounds and a jump? you must not be American?

We used the cleans in the warmup a couple times last year and I’ve done it quite a bit with others but the biggest knock against it is that it’s so hard to control what you’ll get at a given meet. The last thing you’d want is to go in to a major championship and feel that you NEED to do cleans (or anything else for that matter) before the event and then find out there’s no way you can do them.

Mike Young - 06 September 2008 12:41 PM

We used the cleans in the warmup a couple times last year and I’ve done it quite a bit with others but the biggest knock against it is that it’s so hard to control what you’ll get at a given meet. The last thing you’d want is to go in to a major championship and feel that you NEED to do cleans (or anything else for that matter) before the event and then find out there’s no way you can do them.

Yes, I agree, it’s not meaningful to become dependent on a particular tool that can’t be utilized when stakes are at their highest; what first could be seen as an addition to training might turn up to be an obstacle, a limiting factor.

I was, however, thinking about cleans mostly in a training setting, especially since most training facilities I’m familiar with (indoors) do have the option of lifting as well. Thus it could be utilized in the beginning of the training year and then gradually fade away as intensities on the runway goes up. They might be good as a “silent cue” with jumpers who every now and then tend to struggle with sequencing issues.

crazyhops - 06 September 2008 11:43 AM

Are you familiar with the 4 bounds and a jump? you must not be American?

Ok, now I’m a bit unsure. Isn’t that the same thing as 5-bounds (or 5-steps)?

Yeah, it is basically 4 bounds on the runway, and the 5th (bound/ jump) being landed into the sand. hence, 4 bounds and a jump. You could call it 5 bounds, but its different because you land the last one into the sand.

Its a standardized test for all jumpers in the UK.

Saturday Sept 06 -

Alot of rest today…and alot of stretching…i feel ok today, butt hurts, but hamstrings and quads are not that sore really…knee feels ok as well.

Back sunday.

crazyhops - 06 September 2008 01:55 PM

Yeah, it is basically 4 bounds on the runway, and the 5th (bound/ jump) being landed into the sand. hence, 4 bounds and a jump. You could call it 5 bounds, but its different because you land the last one into the sand.

Its a standardized test for all jumpers in the UK.

That’s what I figured. I think it’s pretty standard all over, although some will have you start from a double legged position (I never liked that one). I think the Swedes often use a 1-step approach (Olsson et co) - makes it slightly harder to compare results.

Regarding the fouling issue it may be just a “faith issue”, being self confident enough to continue the run up with the same rythm although you notice the table isn´t where you think it should, it´s like overriding your false table perception.

Sunday sept 7th…

Pretty light day today. Next sunday i start working on technique development for the Long jump, so this is sort of prepping me for that. It was,

Long warm up and stretch
2x25m various single leg ankle hops (LL, RR, RRL, LLR, RL)

General Strength - 2x12m various squat walks
30secs on/off core circuit

30 sec on/off 2 foot ankle hops bare foot in sand

Went well, more of a recovery day im guessing. gets me ready for tomorrows big training day. Butt still kills. Feel good though.

Monday Sept, 8th…

Woke up at 7am and got to the track by 8.30am. I like this way of doing things, its not too hot and i actually felt good waking up early today…The first part of 2 sessions today was;

Warm up + stretch
Various hurdle drills

5x4 bounds and jump
3x30m bounding
3x30m hopping

Really enjoyed this session, very high quality work as it isnt tiring at all. 4 bounds and a jump went extremely well. I jump right around 17m line today, which was a big improvement on testing 2 weeks ago. If i had measured it, it may have been a new PR, which is kind of crazy considering this is the second week of training right?

The other bounds went well, feels very effortless at the moment. Im not sure why i feel so good so early. Should i be worried? not really sure…

Later on weights and sprints…Workout here was;

6x5 snatch grip deadlifts (85%)
4x6 + 4x8 military press, bent over rows (superset)

3x15m sprints
3x10m sprints w/ 5m walk in

Pretty good, had to rush the lifts a little bit as i had 17 mins to do them in when i walked in the gym because of the girls softball team. Went ok, not a big fan of deadlifts, grip hurt my hands also. Sprints went well, i love pretending i’m a sprinter, maybe one day ill actually run a 60m or something! that would be the day. First step getting quicker, i felt a little squaty when sprinting from the 5m walk in.

Overall, really good day.

crazyhops - 08 September 2008 01:37 PM

...4 bounds and a jump went extremely well. I jump right around 17m line today, which was a big improvement on testing 2 weeks ago. If i had measured it, it may have been a new PR, which is kind of crazy considering this is the second week of training right?

The other bounds went well, feels very effortless at the moment. Im not sure why i feel so good so early. Should i be worried? not really sure…

Big performances are never a concern when they occur early on in the plan IF the training plan is leading somewhere that will make them bigger. In such a case, big early marks should be more a reason for excitement of what’s to come.

true true…

Today is a nice rest day. My hamstrings, butt and calfs are sore! I iced already and will do it again im sure before the day is over.

Wednesday september 10th…

Woke up early! today because of the other half and was tempted to head to the weight room at around 6.30am, but decided against it and went back to sleep…When i got the weight room, i felt really sluggish however…

Todays work out was:

6x4 hang pulls (90%)
3x5 DEEP squats (80%
3x5 3 step squats (55%)
5x4 DB bench
2x8 eccentric calfs

(15-20 min rest)

8x 25m sled/ hills/ chute sprints…

Weights went well overall, squats seem to be getting better now although they are still hard. I decided to do 25m on a flat track today because my ankle has been bothering me over the last 2 days so i was sure a concrete incline wouldnt help it.
I ended up just doing 6 of the sprints as the quality of the session was really decreasing at that point. I felt like a 60 year old during the sprints today! Partly because i lifted first, i understand that. I worked hard on technique however, staying real tall and high bouncy strides!

Thursday sept 11th

Great day today. I love todays training. i love jumping!

warm up
sprint drills with 10m sprint off
10x5 step LJ over high hurdle (focus, active down and back take off w/ aggresive knee drive held over hurdle)
3x30m high skips
3x30m far skip
3x30m 1 step LJ take offs w/knee drive hold

2x Endurance circuit (as last week)

Got to do some LJ work on the runway today, was fantastic. Got super height each time and very take off was very aggressive. I was able to steer onto the board perfectly each time (which is amazing for me, im starting to re-program my computer!!!!!!!!!)
Feel like im able to feel the jump more now and make sure each relevent que is correct, Arms and free leg co-ordination, aggresive strike down and back, knee blocking, very tall bouncy last few strides etc etc…

good day!