Hey Everyone,
I have been having alot of problems with my training lately – I have been told things to do & rules to follow when constructing it & then i have been told to do something completely different by other people :- So i am pretty confused about stuff.
My Program currently Looks like this –
Monday – AM – Plyos, PM – Acceleration/ Strength & power
Tuesday – AM – BB Circuit, PM – Technique Development
Wednesday – AM – Strength&Power, PM – Max Velocity
Tuesday – Same as tuesday
Friday – Same As Monday
Sat – Rest
Sunday – Rest
Acceleration –
10metres X 3
15 Metres X 2
20 Metres X 2
Max Velocity –
Flying 10 w/ 20m approach X 3
Flying 20 w/ 20 – 30 metre approach X 2
Plyometrics –
Squat Jumps 4 – 6 X 3
Step ups w/ Jump 4 – 6 X 3
Pyramiod Jumps – 2 X 5 Jumps
Depth Jumps – 2 X 3 Jumps
Bounding – 2 X 30 – 50 Metres
& On Friday i do mostly standing long jumps/Triple jumps, skipping rope and some more bounding
Strength/Power –
1 Squatting (back Squat or Good morning) 3 – 4 X 3 – 6
1 Pressing (bench Press of Military Press) 3 – 4 X 3 – 6
1 Oly Lift (Snatch, Power Clean Or Push Press) 3 – 4 X 1 – 3
Technique Development –
Mixture of Short approach hops, steps & jumps followed by some short approach triple jumps and long jumps & on Thursday i do some medium to long approach jumps added to tuesdays workout.
BBing Circuit –
I just took a basic bodybuilding circuit from this site.
I am going to add medicine ball soon when i can get access to a medicine ball – not sure on which days though.
I am probably going to have to completely re arrange this workout as (like i said) i have been misinformed by someone.
I am also not sure what i should be doing in winter when i am not competing and in summer when i am coming up to the big competitions.
Does anyone have any ideas as how i could change this workout to make it better? I have not seen any template workouts for triple jump on this site and i am not very good at constructing them myself :(.
Thanks in advance for youe help.