Early-season, beginner athlete
Monday:
Long jump or triple jump technique with maximum speed
emphasis.
In-place jumps.
Intro to Olympic lifts (power snatch, 3×5, and back squat,
4×5).
Wednesday:
Upper-body circuit or total-body circuit.
Thursday:
Long jump or triple jump technique with acceleration and
speed emphasis.
Intro to short jumps and medicine-ball throws.
Intro to Olympic lifts (power clean, 3×5, and explosive squats,
60 percent).
Late-season, beginner athlete
Monday:
If no meet is scheduled, use the day as a speed and technique day. Athletes can do Olympic lift and lower-body strength exercises.
Wednesday:
Power clean, 3×5 and explosive step-ups, 3×3.
Early-season, experienced athlete
Monday:
Long jump or triple jump technique, maximum speed
emphasis.
Long, elastic jumps.
Power snatch, 5×2 or 5×3, and back squat, 5×3.
Wednesday:
Upper-body circuit or total-body circuit.
Thursday:
Long jump or triple jump technique, acceleration and speed
emphasis.
Short jumps and medicine ball throws.
Power clean, 5×2 or 5×3, and explosive squats, 5×3 or 6×3.
Late-season, experienced athlete
Monday:
If no competition is scheduled, use the day as speed, technique, Olympic lift, and lower-body strength day.
Thursday:
Power snatch, 1×3, 1×2, 1×2, 1×1.
Explosive squats or step-ups, 4×2.
SIDEBAR TWO
Medicine Ball Throw Module
Forward hop (overhead backwards),
3×3
Forward hop (between legs forward),
3×3
Two forward hops (overhead back-
wards), 3×3
Two forward hops (between legs for-
ward), 3×3
Two forward hops (squat throw for-
ward), 3×3
In Place Jump Module
Lunge jumps, 3×10
Tuck jumps, 3×10
Straddle jumps, 3×10
Squat jumps, 3×10
Short Jump and Acceleration Speed Module
Squat jumps, x6
Sled pulls, 20 or 30 meters, x5
Medicine ball squat throws, x6
Standing long jump, plus five power
bounds, x4
Power hurdle hops, 5×5
Falling sprints, 30 meters, x6
Long Jump Module
Speed hurdle hops, 5×8
Straight-leg bounds, 40 meters, x3
Alternate-leg bounds, 30 meters, 3×4
Total Body Strength Circuit
Progress from one to three sets as
athletes’condition improves.
Body-weight squats 20 seconds
Run, 120 meters
Pushups, x10
High-knee skip, 50 meters
Lunge, 50 meters
Medicine ball chest pass, 30 seconds
Rope skip, 30 seconds
Skydivers, x25
Burpees, 4-count, x10
Run, 120 meters
Medicine ball full twists, 45 seconds
Tuck jumps, x10
Skipping, 400 meters
Upper Body Strength Circuit
Progress from one to three sets as con-
dition improves.
Pushups, x10-15
Incline pullups, x10-15
Dips, x10-15
*******Any opinions mike? Is this plan simular to TJ?