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 1×2 @ 80%, 2×2 @ 85%, 1×2 @ 90% {equiv. 12 total reps olys} w/ 1 x short approach TJ’s @ tennis balls
2. 3/4 back paused jump squat 1×5 @ 45%, 2×4 @ 50% w/ 2 reps standing VJ w/ chalkmark or
4 reps frog jumps 3. 1/2 back squat 2×3 @ 80%, 1×3 @ 85% {22 total reps squatting} w/ 2 reps standing LJ into pit 4. DB incline bench press 1×5 @ 70%, 2×4 @ 75%, 2×3 @ 80%, 1×3 @ 85% {22 total reps pressing} cool-down 2 laps jog/walk static stretching 5 minutesTues warm-up B other event technical work (low impact/low CNS intensive) or
hurdle mobility 10×10 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/stretchingWed 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) 4×6 w/ vest,
2×6 unresisted light/medium weights 1. upright snatch shrug 2×4 2. upright high snatch pull 2×4 3. drop snatch + overhead squat 3×5 @ 60% {15 reps} 4. Bulgarian split squats 3×5 each leg @ 30% {30 reps} 5. military press 3×5 @ 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 stretchingThurs 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) 2×10 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 stretchingFri warm-up C power plyos (2:00 rec.) 1. 2×10 DL vertical jumps 2. 2×10 SL vertical jumps (each leg twice) 3. 2×10 split squat jumps 4. 2×10 frog jumps 5. 2×10 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.