for the coaches:
as the year progresses from gpp to comp how do you set up the jumps training for multi?
would you change you ideas if the athlete needs more emphasis in this area?
as the year progresses would you use the event work (lj and pv) for acc dev or do you still need an entire day devoted to this even though you are later in the year?
multi set ups
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Member
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KeymasterWe start with short approach jumps and progress to longer, though still not full approach length approaches throughout the year. These are considered technical work and are done on recovery days. This setup doesn't change if the athlete has a weakness in the event but the volume might be slightly higher for any event (jumps or otherwise) that a multi is weak in. In SPP we begin adding full approach runway work on separate days but I actually consider this to be more of a replacement of early maxV work rather than for acceleration development work for two reasons. First, because the start of a jumps approach is far more controlled than all-out acceleration development work it lacks the intensity (though not technique) of true acceleration development work. Secondly, full approach runway work as we do it essentially turns into a 5-15m flying sprint with a hard fly-in zone. For most jumpers, they'll essentially be running for about 5-15m at maxV in the approach which fits in perfectly into a short-to-long periodization plan. Later on in the year, more intensive but less jumps specific maxV work is also incorporated (such as sprint float sprints) while still doing the full approach runway work. More often than not, this full approach runway work is done without a takeoff and is almost always done without concern for how the athlete's landing looks. This is done so the athlete can just concentrate on runway mechanics and learning to setup takeoff at the highest possible speed.
ELITETRACK Founder
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Member
so on the days were you move to full approachs were the last 5-15m is maxV, then you do not do a take off? do you just run through the board?
how do you incorporate high jump? we usually do the standard 5 steps then once indoor move the hj to 10 steps and do them on the same days as the hurdles.
On hurdle days do you usually do any other event work with that? for me it tends to be a bit hard to focus running from lj run throughs to hj then to hurdles then do a running workout (which tends to be lactate threshold) -
Participant
Hurdles and long jump can be worked together.
What you've mentioned w/ HJ, LJ, hurdles and some other form of run workout seems counterproductive.
Your earlier question about jumps focus in an area can also be answered long term also. Within a four year plan, a certain event area for a multi eventer may be emphasized more than another based on strengths and weaknesses. Looking at your strengths and then also the scoring charts one could derive an emphasis for weaker events. Obviously something like the shot put, while important, a one foot gain nets you almost nothing point wise, while a one foot improvement in long jump is worth more.
Much of the multi events, except at the elite levels is a cost benefit analysis.
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Member
that definitly makes more sense to divide a focus over course of years not just one. even though some coaches want the all american status now and not willing to wait.
how do you structure tempo/ aerobic work? i mean the old quesiton for the multi eventer how much is actually needed. i have found benifits while in comp. season keeping the tempo at 3600m for the week and running them in 100m or 200m segements. and my time for the 1500m has not really changed (4:42). this is apposed to another theory i have been subject to that you need lots of lactic work and to run workouts like 4x 600m and 5x 500m at times.
wouldnt the person's concern for being in aeorbic shape be devolped by the SE II from earlier workouts in the year? for a short to long program. -
Member
any examples for a gpp or spp set up. multi work coupled with sprint work and plyos.
i realize that lj and hurdles could go with speed work. and that throws go with tempo.
how does this set up for a end of comp look.
mon- sp
tempo (grass runs)
tues- lj or hurdles
speed endurance
wed- dt
thurs-hj
short speed with bounds of 50m segments
friday-tempo
sat- pv
speed work depending on how thrus went and volume
sun- off
this would be a idea for a set up for summer comp. which i would still be trying to acheive pr's in not just for fun. -
Participant
There are many roads to Rome,,,,,
the three things that stick out to me are
1) I would swap Monday and Tuesday. Not knowing your volumes or sessions, speed endurance could be tough to attack after hurdles and long jump.
2) I would find a different day for pole vault, one which was not proceeded by tempo work (i'm assuming this is some type of higher run volume day) and sometime earlier in the micro when accumulated fatigue is less.
3) javelin?
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Member
i see about putting the pv earlier in the week, but about switching monday and tuesday. i had thought that keeping speed with with would be better. as opposed to multi throws and speed.
about the javelin actually any day i have a throw written, you could subsitute any throw.
i was wondering when looking at cns demands from throws is there any research if shot or jav is more demanding than the discuss? i allways seemed a little more worked with the sp than the discuss. -
Keymaster
9000-
Happy belated birthday!We usually separate our continuous tempo sessions (15-20 minutes, 1-2x/ week) from the rest of the day's workout by doing it in the morning. When we start doing more 1500m specific training the volume is typically in the neighborhood of 1800-2400m of total running.
ELITETRACK Founder
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Member
[i]Originally posted by mike[/i]
We usually separate our continuous tempo sessions (15-20 minutes, 1-2x/ week) from the rest of the day's workout by doing it in the morning. When we start doing more 1500m specific training the volume is typically in the neighborhood of 1800-2400m of total running.
how do you break up the voume when spec. training for the 1500m? you dont do 600m repeats do you? what time of year do you do spec. training for the 1500m? our program seems to focus on it throughout the entire year. although our training resemble a middle distance runner:splat:
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Keymaster
When doing interval work for the 1500m the longest we typically go is 200m and it's more likely to be 100m or 150m repeats at race pace with a work:rest ratio of about 1:1. We don't do this too frequently though (probably around 1x /week). Everything else in training is largely anaerobic, power based training.
ELITETRACK Founder
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