[hscoach]

hscoach on September 12, 2008 at 2:57 am #14845

age 18; 5-10 and 160 lb; 4 years wts experience; no hypertrophy necessary – bw is becoming an issue;

Sun: WU, Hills, TECH, Wts (OLY, BSQ, Press, Pull, Abs), Hurdle Mobility
Mon: 1/2 WU, DB/Ab Circuit, Pillar/Ab Circuit
Tue AM: 1/2 WU, Wts (OLY, Press, Pull, Abs)
Tue PM: 1/2 WU, ACC, Hurdle Mobility
Wed: ????? 1/2 WU, ET, Pillar/Ab Circuit
Thu: WU, ACC, Wts and Plyos(OLY, Step-Ups or SS, Press, Pull, Abs)
Fri: same as Monday
Sat: Off

3-1 Load – Unload; ACC volume 100>>>300m; low risk plyos slowly introduced;

question #1 – what about split session on Tuesday?
question #2 – Wednesday ET for a jumper may not be necessary – but maybe just a change of pace
question #3 – i have noticed that most programs for experienced jumpers (college level) include interval work. i do not have any in this set-up and i guess i want to know why it is necessary for a HJ/TJ to run 16×200 @ 30″ pace (big time D1 school jump workout)? is interval work necessary to prevent weight gain or is their another reason? thanks for your help

[mortac8]

mortac8 on September 12, 2008 at 3:48 am #72272

Is the split session due to necessity? If not, I would just make it a regular session.

I think ET (extensive tempo?) can have a minor benefit for keeping weight in check

Interval work…I think one of the official answers for that is that it ‘helps with rhythm’. I have heard explanations for it before but I partially deleted them from my brain.

For weight gain issues I would just increase the low intensity general work as much as necessary. That being said, poor eating habits can overcome any training effect when it comes to bodyweight.

Another thought, does she need to do presses? I have cut heavy upper body stuff way down in my program (for girls) and don’t miss it at all.

[hscoach]

hscoach on September 12, 2008 at 12:24 pm #72298

sorry i was not clear – this is a male athlete. the split session is just an idea. i remember reading on the board that a 45-60 minute workout produces a hormonal surge – so why not break down a normal workout into two sessions and this athlete has a flexible schedule on that day.

as for dropping presses (bench and incline) for your girls – i always thought it was beneficial for females to lift as much as possible … something about improving hormonal profile. i probably misunderstood someone.

where would intervals fit into this schedule? it seems like they would foul up a HI day – but where else could they go? and what is the minimal amount of intervals necessary to get the desired effect because i think 16×200 @ 80% (sorry i can not mention the school – but it is in the Big 12) is a little odd for a jump specialist.

[Nick Newman]

Nick Newman on September 12, 2008 at 12:53 pm #72299

i would have split sessions in there whenever you CAN…

also, no more than 10x150m would be enough…, 8×200’s….(2×300,2×250,2×200) etc…something like that…and it would fit on wed…ive done sprint sessions one day, tempo the next and sprint the next before…works fine…

[mortac8]

mortac8 on September 12, 2008 at 1:51 pm #72301

Sorry about all the aimless advice. I should have asked more questions first.
What is your concern with his weight? Getting too heavy? Am I the only person with 160lb girl jumpers 🙂
I think Jackie Joyner said 16×200 in that Tyson gay documentary.

[hscoach]

hscoach on September 14, 2008 at 4:06 am #72330

we will try a split session once per week and see what effect it has. as for the 150’s – does mike use them for his jumpers during gpp? just trying to skip the foreplay if possible – thanks to kitkat for that one.