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    You are at:Home»Forums»Event Specific Discussion»Jumps»Found a nice training plan for LJ

    Found a nice training plan for LJ

    Posted In: Jumps

        • Avatar
          Participant
          misha on April 28, 2003 at 11:36 pm #8364

          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?

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