So I do jumps and throws after my speed work, how many contacts and throws should i be doing right now? And how much does it taper down to before im trying to peak?
Number of plyo contacts and throws for in-season
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Participant
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KeymasterThis question needs a lot of qualifications to put the question in context. What are you doing in the weight room and with sprints. You could conceivably do NO plyos (John Smith doesn’t) if sprint volumes are high. Also, not all plyos are created equal so counting contacts and making those of depth drops equal to say ankle hops makes suggestions very difficult.
Personally, I hit peak plyo volumes in the pre-comp period and then reduce from there while simultaneously intensifying. I might go without plyos or significantly reduce for the last couple weeks for some athletes.
My multi-throws volumes tend to stay relatively constant throughout the year. I vary the type of throws used but the volumes don’t change more than 10% over the course of the year and because like plyos they’re administered in the context of the entire training protocol that I couldn’t give numbers outside of the weekly load and have them be meaningful.
ELITETRACK Founder
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Participant
So I do jumps and throws after my speed work, how many contacts and throws should i be doing right now? And how much does it taper down to before im trying to peak?
No need to do plyos in season, keep 10-20 throws once or twice a week.
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Participant
This question needs a lot of qualifications to put the question in context. What are you doing in the weight room and with sprints. You could conceivably do NO plyos (John Smith doesn’t) if sprint volumes are high. Also, not all plyos are created equal so counting contacts and making those of depth drops equal to say ankle hops makes suggestions very difficult.
Personally, I hit peak plyo volumes in the pre-comp period and then reduce from there while simultaneously intensifying. I might go without plyos or significantly reduce for the last couple weeks for some athletes.
My multi-throws volumes tend to stay relatively constant throughout the year. I vary the type of throws used but the volumes don’t change more than 10% over the course of the year and because like plyos they’re administered in the context of the entire training protocol that I couldn’t give numbers outside of the weekly load and have them be meaningful.
The weight room stuff would be just maintenance and sprint volumes wouldnt be too high. So something like 10 contacts of double leg bounds or 10 contacts of hurdle jumps?
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Participant
[quote author="trackspeedboy (Khash Farzam)" date="1239487255"]So I do jumps and throws after my speed work, how many contacts and throws should i be doing right now? And how much does it taper down to before im trying to peak?
No need to do plyos in season, keep 10-20 throws once or twice a week.[/quote]
Are you sure? Plyos are the weakest part of my training (24 inch vert).
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Participant
[quote author="utfootball4" date="1239490400"][quote author="trackspeedboy (Khash Farzam)" date="1239487255"]So I do jumps and throws after my speed work, how many contacts and throws should i be doing right now? And how much does it taper down to before im trying to peak?
No need to do plyos in season, keep 10-20 throws once or twice a week.[/quote]
Are you sure? Plyos are the weakest part of my training (24 inch vert).[/quote]
Who cares about your vertical? Its all about how fast you are on the track.
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Participant
[quote author="trackspeedboy (Khash Farzam)" date="1239490764"][quote author="utfootball4" date="1239490400"][quote author="trackspeedboy (Khash Farzam)" date="1239487255"]So I do jumps and throws after my speed work, how many contacts and throws should i be doing right now? And how much does it taper down to before im trying to peak?
No need to do plyos in season, keep 10-20 throws once or twice a week.[/quote]
Are you sure? Plyos are the weakest part of my training (24 inch vert).[/quote]
Who cares about your vertical? Its all about how fast you are on the track.[/quote]
So even a few contacts wouldnt be good to do to maintain?
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Participant
[quote author="utfootball4" date="1239491714"][quote author="trackspeedboy (Khash Farzam)" date="1239490764"][quote author="utfootball4" date="1239490400"][quote author="trackspeedboy (Khash Farzam)" date="1239487255"]So I do jumps and throws after my speed work, how many contacts and throws should i be doing right now? And how much does it taper down to before im trying to peak?
No need to do plyos in season, keep 10-20 throws once or twice a week.[/quote]
Are you sure? Plyos are the weakest part of my training (24 inch vert).[/quote]
Who cares about your vertical? Its all about how fast you are on the track.[/quote]
So even a few contacts wouldnt be good to do to maintain?[/quote]
Sure, you could do as little as 10 jumps.
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Keymaster
With some of my sprinters during the comp phase we do as little as 20 contacts all week. This might be something like 4 x 5 hurdle hops. Late comp phase is definitely not the time to increase plyo volumes in my opinion and as UT said, in many cases it’s best to cut them out altogether.
ELITETRACK Founder
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Participant
Well on friday I did about 40-45 total jumps after my speed work because i couldnt do any heavy lifting later during the day and did 25-30 throws.
Today while during FEFs at full speed, my top speed felt faster than ever and i felt pretty explosive overall, also at a indoor track (cold today).
So how come it had no effect on me basically? -
Participant
Well on friday I did about 40-45 total jumps after my speed work because i couldnt do any heavy lifting later during the day and did 25-30 throws.
Today while during FEFs at full speed, my top speed felt faster than ever and i felt pretty explosive overall, also at a indoor track (cold today).
So how come it had no effect on me basically?Maybe because you didnt do any heavy lifting!!!!!
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Participant
Do you run at an indoor track often? I feel sharp as anything during the rare sessions that I get to do indoors. What jumps did you do exactly?
I run at the indoor track from mid november till mid april (now) and the odd cold/rainy days up till early may.
I did hurdle jumps and double leg bounds. And 1 set of side to side jumps. Then did throws with a 25 pound plate. In total about 40-45 contacts but only used my 105 pounds i had in my basement and did some RDLs, cleans, shrugs, front/back squats, military press, push press.
Now today… my squats, bench, clean were all weaker than usual…
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Participant
[quote author="trackspeedboy (Khash Farzam)" date="1239589190"]Well on friday I did about 40-45 total jumps after my speed work because i couldnt do any heavy lifting later during the day and did 25-30 throws.
Today while during FEFs at full speed, my top speed felt faster than ever and i felt pretty explosive overall, also at a indoor track (cold today).
So how come it had no effect on me basically?Maybe because you didnt do any heavy lifting!!!!![/quote]
Ya that seems to be the reason, but any idea why my lifts were weaker today? I struggled pushing out 5 reps at 275 when I can easily pop out 6 good reps, I did 2 sets of that… then did 1 set of squat lockouts with 295 (2 reps) and that felt weaker as well, cause 295 is a piece of cake for squat lockouts for me.. my bench i only got 1 and 1/2 rep with 225 (normally get 225×3) and clean was just a tinyyy bit weaker.
anyway… lol… i havent lifted in a week (except the light session 2 days ago), but shouldnt my strength be 100% good for 10 days?
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Participant
I just saw this thread : https://elitetrack.com/forums/viewthread/4577/P0/
and the charlie francis thread linked inside it..
I guess my concern is being sure that my lifts going down a little bit during maintenance wont make my performance worse? Im 5 and half weeks away from main competition and 3 main competitions which starting then will last just under 3 weeks, so basically.. week 5-7 need to be in my peak, from now.
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Participant
any thoughts? whether losing an edge on my lifts is going to have any impact on my performance?
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