A Jumper’s Training Journal to Nationals

    Posted In: Training Journals

        • Participant
          flight05 on June 18, 2005 at 3:42 am #11001

          [glow=red,2,300]PBs:
          long jump= 7.16 meters
          triple jump= 14.18 meters[/glow]
          [glow=green,2,300]Goals:
          long jump= 7.25 meters
          triple jump= 14.50 meters[/glow]

          Wednesday 15th
          first track workout after the provincial final i had been doing bodybuilding reps for my legs and can see a diff now.

          (low reps for all jumps)
          triple jump emphasis
          RR-LL-RR-LL bounding
          alternate bounding
          hop takeoffs
          hop-step takeoffs
          short approach triple jumps

          60, 80, 100, 120, 120
          x2 sets all at 90%

          i converted my arm swing to double-double-double —–> its gunna take some getting used to but i have a meet this sunday to try it out. its still a little awkward.

          weight room:
          Mass legs building
          leg ext
          4x[5 right leg, 5 left leg, 5r, 5L, 5R, 5L, 5R, 5L, 5R, 5L]
          leg curls
          4x[5 right leg, 5 left leg, 5r, 5L, 5R, 5L, 5R, 5L, 5R, 5L]
          bench single leg split/squats
          3×15

          [move]23 days till nationals[/move]

        • Participant
          flight05 on June 18, 2005 at 3:49 am #46537

          Friday 17th
          really cold and raining during practice
          long jump emphasis
          takeoff holding high knee max extension position into pit
          faster takeoff holding high knee max extension position into pit
          short approach landings
          medium approach landings
          tempo running 8×100 cooldown

          i believe i attained an unofficial pb of 7.35 using medium approach (i dont really know because it IS practice so i dont take it seriously)

          weight room:

          bench
          185 =10 sets of 3
          DB flys
          50= 2×10
          Dips
          2xfailure
          Machine Rowing
          150= 3×10

          [move]21 days till nationals[/move]

        • Participant
          flight05 on June 20, 2005 at 7:36 am #46538

          Sunday 19th
          today was ok

          i had a meet today and did long and triple

          did long first only 3 competitors so it was kinda tiring….i ended up jumping a legal 6.75 LJ which was ok (my landing technique is lazy right now)
          im not cycling my hitch all the way thru

          in triple i just wanted to get a legal jump in and make standard for nationals i jumped 13.48 which is horrible but i was happy to qualify standard

          ITS HARD TO GET PSYCHED UP FOR THESE MEETS because there is no one around or to compete against..thers nothing on the line and nobody cares..lol

          im using a new arm technique that is still awkward for me….double-double-double
          i need to bring back my arms more going into my step phase so i can get more arm swing (im only gettin half a swing) my appraoch is realllllll slow in tj because im still getting used to the new technique so its hard to control the speed. i need to practice…

          on a good note my jump phase is a lot better i think it is around 4.50 now…its just my hop and step is weak beacuse of the slow approach its only 9 meters…blah

          just found oout that the best jumpiung coach in our area refused to help/coach me because i m not going to his university….pretty gay…

          but now i officially qualified for both lj and tj at nationals with wind legal marks. that was step one.

          [move]19 more days till nationals[/move]

        • Participant
          flight05 on June 22, 2005 at 6:05 am #46539

          Tuesday 21st

          plyometric focus

          single leg bounding 4x20m
          alt bounding 6×25
          depth jumps 2x8reps
          med ball throws 3×10
          hurdle hops low reps

          [move]17 more days till nationals[/move]

        • Participant
          flight05 on June 24, 2005 at 7:44 am #46540

          Thursday 23th

          well rested for today

          Approaches
          Hop Takeoffs focusing on arm swing mechanics and lessening my torso and upper body torquing
          Full Triples (hop and stepped a big one but takeoff correctly going into the jump because i landed with a straight leg)

          im not looking down at the board or the ground throughout the takeoff and the indiv jumps
          but the only thing is this is different for me and i dont know when to strke my leg down as i dont know where i am in relation to the ground when in flight (woooo that was wordy) this will improve with practice and my muscle memory will get better

          NEW THING I DID TODAY:

          instead of looking at the board and looking up at the last second like i have been doing all my life.
          now i have a checkmark 4 strides from board that i can look at and when i do hit it…i can then put my head up for the rest of the runup with disruption.

          this made me alot more relaxed into the takeoff and felt reallll good.

          after jumping
          i did

          speed:
          3x3x30meters

          pretty easy stuff.

          [move]15 days till nationals[/move]

        • Participant
          flight05 on June 27, 2005 at 9:56 pm #46541

          Sunday 26th

          long jump focus

          takeoffs with holding takeoff driving knee
          pop ups short approach
          full approaches
          full take offs

          sprints:
          (30, 30, 40, 30) x 3

          [move]11 days till nationals[/move]

        • Participant
          flight05 on June 29, 2005 at 9:05 pm #46542

          Monday 27th

          jump circuit:

          3 hurdle jumps at 42" x3
          22 med ball twists
          6 depth jumps
          10 med ball situp chest pass
          6 lunge jumps each leg

          did the jump circuit twice

          really sore….extremely hot outside too wow like 96° outside

          [move]10 days till nationals[/move]

        • Participant
          flight05 on June 29, 2005 at 9:10 pm #46543

          Tuesday 28th

          real sore today

          had a meet today

          only long jump

          faulted my first jump which was well over 7 (couldnt believe i went that far)
          but with only 3 jumpers competing i had little rest and just crapped the rest of my jumps

          only jumped 6.63 legal

          ok for being ridiculously sore. haha

          meet this weekend for canada summer games trials

          [move]9 days til nationals[/move]

        • Participant
          flight05 on July 4, 2005 at 9:58 pm #46544

          Thursday 30th

          sore today

          just did landing work off of box
          short approach tj's (im having problems cycling my takeoff leg through)

          [move]8 days till nationals[/move]

        • Participant
          flight05 on July 4, 2005 at 10:00 pm #46545

          Friday July 1st (canada day!)

          warm up
          thats it

          meet tomorrow

        • Participant
          flight05 on July 4, 2005 at 10:07 pm #46546

          Saturday 2nd

          Triple jump

          head wind only jumped 13.38 legal ridiculous…no excuses but i faulted 3 out of 6

          my first one was real nice when we had the tailwind but they thought i was jumping from the 13 meter board when i really jump from the 11 board i couldnt convince them otherwise……oh welll…

          my biggest problem right now is getting used to two arm swings and the fact that im NOT cylcling my takeoff leg through into my takeoff for the step phase..its real lazy

          Sunday 3rd

          Long Jump

          with tail wind only jumped 6.59 (god i sucked now that i type this lol) i fauilted 5 out of 6 jumps (YIKES!) but couldve won the competition if i wouldnt have fouled my last two (they were well over seven meters and my 5th jump was DEFINITELY a personal best) i guess the last jump i didnt even foul and my coach went pshcyo for 5 minutes haha oh well im just saving it for nationals which i feel really good about now because im jumping better than ever (im just fouling)

          [move]5 days till nationals[/move]

        • Participant
          flight05 on July 5, 2005 at 10:33 pm #46547

          Monday 4th

          takeoffs with a high knee exaggerated hold
          takeoffs with a high knee exaggerated hold from a longer takeoff approach
          pop ups with short approach
          tempo

          Tuesday 5th

          30 m of single leg bounds x3
          30 m of alternate leg bounding x3
          40 m of continuous triple jumping x3
          tempo

          [move]3 more days till nationals[/move]

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