I did a couple of SLJs today, followed by short approach (8 ground contacts) long and triple jumps.
SLJs were ok, last one at 3.40m.
What I cannot explain is my long jumps. All 5 of them were around 5.50m. My PR is 7.23, I jumped 7.06-7.13 at the end of the indoor season about a month ago.
After that I did 5 short approach triple jumps, with the last one being around 13.70. My PR is 15.25, also from about a month ago.
If it was just the long jump, I would’ve written it off as a bad day due to fatigue/early season, but the SLJs being close to my max opposed to the difference in today’s LJs and my LJ PR being the same as the difference between today’s TJs and my TJ PR is really confusing me.
Does anyone have any insight to the reason for this discrepancy?
Short apporach jumps inconsistency
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Participant
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ParticipantYour standing LJ is really excellent…
and i would say, that BECUASE BOTH were bad today…that is was a bad day…
5.50m from 8 strides does seem a bit down relative to your PR but not all that bad…
Hows your training been since indoor season?
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Participant
It’s been mostly hills, bounding, full squats and squat cleans and snatches (PRs in both), all heavy (85-100%). Yesterday I did a 60m sled, 60 no sled, 80m and 100m the same way, so I’d expect to be tired from that, plus I’m still sore from squatting 2 days ago.
Having my SLJ 5cm from my best though means I’m explosive enough, at least to me. I also felt ok throughout the whole session, no grogginess. The TJ distance is what I usually hit in training, but the long jump has been around 6-6.10 for the small number of short approach sessions that I’ve had for the past year. -
Participant
Yeah but plyometric ability goes quick when fatigued. I would totally agree that you are just tired from yesterdays hard workout! do not worry…
Make sure your not taxing for CNS everyday or else you end up over training…i’d suggest a day or so of contast type training…nothing explosive.
6m sounds about right…for a 7.10-20m guy…just a bad day
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Participant
It’s been mostly hills, bounding, full squats and squat cleans and snatches (PRs in both), all heavy (85-100%). Yesterday I did a 60m sled, 60 no sled, 80m and 100m the same way, so I’d expect to be tired from that, plus I’m still sore from squatting 2 days ago.
Having my SLJ 5cm from my best though means I’m explosive enough, at least to me. I also felt ok throughout the whole session, no grogginess. The TJ distance is what I usually hit in training, but the long jump has been around 6-6.10 for the small number of short approach sessions that I’ve had for the past year.Your SLJ jump is really impressive what are your pr in squat clean snatch and sprints
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Participant
What type of clean weight are we talking?
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Participant
nice nice…
body weights a bit heavy for jumps…depending on your height though. Is you speed lacking then?
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Participant
Really? Thats interesting…your way too heavy for a long jumper at your size…
I’m trying to get down to 170-75lbs…thats a good weight…im 180 right now.
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Participant
I know. I was lifting weights for a while before I started with track, and the muscle stayed. I have a problem losing weight now. American food from a dining hall does not help at all. Last May I was at 185, I think that’s the lowest I can go this season too.
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Participant
There ya go…
Happens sometimes…
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KeymasterDefinitely agreed on the weight. 190 for your height is pretty big for a jumper. Ok for sprinting but difficult when you have to rapid changes in direction (horizontal to vertical) and project yourself in to the air.
Glad to hear everything worked out ok with the most recent jump session.
ELITETRACK Founder
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Participant
Today, in a weird event schedule, where I did 6 attempts in triple jump, 4×100 and open 100m first, for some reason I do not understand, I PRed, jumped 7.47m with 2.9 m/s wind as a second attempt, fouled something bigger with 6.5 m/s wind, and on the sixth attempt jumped 7.32m with 2.0 wind, which is still over my previous PR.
I don’t understand exactly why this happened today, because I had 4 hours of sleep per night for the past 2 days, I sucked at triple, did mediocre in the 100s, and am coming from a heavier and longer than the appropriate lifting session on Friday. -
Participant
haha…great job mate…
Sometimes when you don’t feel good you have no expectations…that’s when good things tend to happen…
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Participant
haha…great job mate…
Sometimes when you don’t feel good you have no expectations…that’s when good things tend to happen…
Very true.
One thing I changed was start the approach with a walk in, in light of the Bayer approach thread, and I think I used less gas in the first 3-4 steps, didn’t feel rushed to get straight too soon, so that probably helped.
However, the main reason I did not expect to jump well was my third phase in the triple jump, or the lack thereof. I take off in the long jump with the same leg, and the third phase jump just did not want to happen today, neither during an attempt, or a slow training jump. There was no pop, I could only passively plant the leg, wait for my body to go over it and was forced to stretch forward instead of getting the legs up, just to get them in front of me. -
Member
[quote author="Nik Newman" date="1240120840"]haha…great job mate…
Sometimes when you don’t feel good you have no expectations…that’s when good things tend to happen…
Very true.
One thing I changed was start the approach with a walk in, in light of the Bayer approach thread, and I think I used less gas in the first 3-4 steps, didn’t feel rushed to get straight too soon, so that probably helped.[/quote]Glad to see it helped you! It’s a weird thing this of energy conservation. Didn’t you have trouble jumping with so huge tailwinds? Last time I jumped with +5 m/s my jumps were extremelly extremelly flat (and they are normally very flat).
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Participant
I was thinking alot about it today actually…
Obviously, running at ALL OUT approach can’t be good for an optimum Lj…I mean running an all out 40m isn’t an easy task on its own, then figure have to steer AND get a 100% power take off on the end…its just a waste of time and effort i think…
Hardly anyone does it…makes you wonder why so much is spent doing hard 10,20,30m sprints…etc…
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Participant
No problem on the jumping part, actually I think when the 6.5 wind was pushing me, I was more relaxed than usual and seemed to be able to execute the take-off preparations easier, hence a good jump. Fouled it by half a foot, it could’ve been a non-foul if I planted the foot correctly, I seem to have the habit to plant flat, downwards and a little bit forward, instead of down and heel first. My big toe is hurting now because of that.
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Participant
Yeah i realise there is a need to accel work…
But, for sure the LJ approach isn’t a sprint…it can’t be. it’s a fly 10m with control. I just get caught up in meets sometimes, when i’m hyped it makes me wanna run HARD from the start…this screws everything else up for me…
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Participant
I did a couple of SLJs today, followed by short approach (8 ground contacts) long and triple jumps.
SLJs were ok, last one at 3.40m.
What I cannot explain is my long jumps. All 5 of them were around 5.50m. My PR is 7.23, I jumped 7.06-7.13 at the end of the indoor season about a month ago.
After that I did 5 short approach triple jumps, with the last one being around 13.70. My PR is 15.25, also from about a month ago.
If it was just the long jump, I would’ve written it off as a bad day due to fatigue/early season, but the SLJs being close to my max opposed to the difference in today’s LJs and my LJ PR being the same as the difference between today’s TJs and my TJ PR is really confusing me.
Does anyone have any insight to the reason for this discrepancy?Wow! That is a very impressive SLJ. What year are you?
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Member
Yeah i realise there is a need to accel work…
But, for sure the LJ approach isn’t a sprint…it can’t be. it’s a fly 10m with control. I just get caught up in meets sometimes, when i’m hyped it makes me wanna run HARD from the start…this screws everything else up for me…
Then focus more on flying sprints! You seem to do a lot of short accel work (your absolute strength) but not so much longer sprints.
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Participant
yeah…new cycle starts monday…fly work begins then…remember i’m not peaking until July…
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Member
A few more thoughts:
If for every stride added to the approach the jump gets longer, then the focus is instantaneous speed. The flying 10m split is just an average of the achieved speed. If you need 4 strides to cover 10m, then every stride added speed to your body. Thus the peak speed is greater than the measured one, f.e. 10m split gives 10.5 m/s you then may have been running for every stride: 10.35 / 10. 45 / 10.55 / 10.65. If we take f.e. Jonathan Edwards, he just used 16 strides for his 18m+ jumps and the peak speed for a 10m split was arround 10.9 m/s but I bet that in the last stride he was for sure at 11 m/s +++.
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Participant
Sure, i have numbers for Greg during a jump in which his fly 10m speed was 10.8 m/s but his max speed on the runway overall was 11.2 m/s.
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Participant
Jumped 7.54m today, first attempt, no wind. Second one was a foul about 7.65m, fouled by 2-3cm. 3 more fouls after that, and 7.33 for the 6th attempt.
Started the approach at 113 feet, last attempt was at 114.5, barely legal. I’ve never ran that fast on the runway, every next attempt was faster than the previous one, and that caused me to panic at the board.
Now I am faced with a dilemma:
Should I try to maintain the speed I had for the first attempt and last week, and hope to be able to execute the take-off better than ever in order to get a farther jump.
or
Keep running faster and faster, and focus on learning to execute the take-off properly at this higher speed in practice.
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Participant
Nice job.
Keep going with your new shape. If you stay on top of approach work and short approach jumps you shouldn’t have a problem adjusting.
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Participant
Nice job.
Keep going with your new shape. If you stay on top of approach work and short approach jumps you shouldn’t have a problem adjusting.
Thanks.
I’ll probably get quicker and faster, I weighed myself at 188.5lbs today, goal is 182, it’s already a lot easier to move, stretch and stay warmed up. I don’t lose significant strength when I lose weight, and even if I do, the speed increase in the movements brings more power, which is what I want anyway. After I survive the conference championship next week, I’ll dedicate May to work on the take-off at higher speed. -
Participant
PR in the SLJ, 3.52, one more inch and I equal SquatDr 🙂 I weigh 186.5 now, so that helped.
After a large number of short approach jumps, from 10m high knees approach as well as 10 step approach, I figured out a way to delay the landing mechanics. I noticed if I pull the swinging (left) leg back flexed, everything happens too damn quick and my legs end up in front of me at the very beginning of the descent and cause early forward lean. However, if I make sure the swinging leg is extended in front of me first and then swings back and flexes, similar to the hop phase in triple, my arms rotate with a smoother and gretaer amplitude, I am still upright at the beginning of the descent, my legs hit the ground at a more acute angle, and I land about a foot farther. The 10 step jumps were in the high 22′ range today, so no more discrepancies 🙂
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Participant
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Participant
” date=”1241772376″]Good job with your training Denis. One thing to watch out for…while being light is good, there is a point where you can lose too much weight and your hormones and performance will go into the toilet. I might hang out around at 185 or just barely under.
183 is the goal for now. After regionals, I don’t know, I might lose 5-6lbs more and compete somewhere in Europe if I keep training.
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Participant
Interesting day today. I did some heavy box squatting yesterday, so I am really sore now, but it seems the soreness has not affected my performance yet, it probably will tomorrow though. I decided I need to increase the length of my approach, and after getting a blessing from my coach, agreed to increase it from 16 to on 20 contacts. I practiced it today, and it took 4-5 repetitions to settle it at 156ft.
All these full approaches apparently got me real loose in the running. I did 6 short approach jumps, 10 contacts, and measured the last one. It was 7.50, which is a huge difference from the 5.50s from 2 months ago, even with the added 2 steps. This was followed by a 117.5 ft. 10bounds test, which is another 12ft PR.
I can’t wait to get used to the longer approach and hopefully get a new PR. -
Participant
That’s crazy!!! What kind of training have you been doing?
Up until Saturday I was doing less volume because of IC4As, Regionals and that NJ meet. For example Monday and Thursday last week were just warm-ups, Wednesday was 4 full approaches, Tuesday VERY light snatch and clean and Friday 110lbs jump squats and ankle hops, 2 sets of each. I am increasing the volume for the next 2-3 weeks though, hence the 200kg box squats yesterday. Today I was probably still riding the wave of freshness from last week. It’s nonetheless good to know that I am still capable of that though, been struggling with the LJ since IC4As. Btw., in the jumps today my goal was to “put a dent in the damn ground” with the last 2 steps, I guess it worked.
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Participant
7.50m off 5 rights?
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Participant
Well, your a good jumper for real but i honestly can’t believe that really. No offence, but i have tons of short approach numbers from jumpers with 8m – 8.70m PB’s and i’ve never seen anyone able to jump 7.50m from 10 strides…ever…
And also, many people struggle with the distance progession from 10 all the way out until the full approach, but they rarely see a drop off untill after 14 strides…I have also never seen a 14 sride jump better than a full approach jump…
With this being said…IF you jumped 7.50m from 10, than means on that day you would easily jump 7.70m from 14 (this is in Saladino territory from 14) which would mean your 14 stride jump is waaaay better than your full. Something i’ve never seen before…
Sure it was 10? and sure you measured it right?
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Participant
Sorry, just saw this response.
Well, your a good jumper for real but i honestly can’t believe that really. No offence, but i have tons of short approach numbers from jumpers with 8m – 8.70m PB’s and i’ve never seen anyone able to jump 7.50m from 10 strides…ever…
The lack of published distances from short approach workouts does not preclude the ability of elite athletes to jump over 7.50 from 10 steps.
And also, many people struggle with the distance progession from 10 all the way out until the full approach, but they rarely see a drop off untill after 14 strides…I have also never seen a 14 sride jump better than a full approach jump…
I don’t really understand the first sentence. About the second one, you are looking into elite athletes, which at the moment I am not. If the jumper has an ability to increase speed at the board together with control as the approach distance increases, it is logical that the 14 stride approach will be less than the full. With me, I don’t even know. It could be the case I hit the board with more speed and less control from a 10 stride approach, and with less speed but more control from a 16 stride approach, hence similar best jumps from either. If that is the case, increasing my full approach from 16 to 20 would prove to be a big mistake. I’ll have to find out in the next weeks.
With this being said…IF you jumped 7.50m from 10, than means on that day you would easily jump 7.70m from 14 (this is in Saladino territory from 14) which would mean your 14 stride jump is waaaay better than your full. Something i’ve never seen before…
It seems possible I could’ve jumped a little more from 12 than from 10 on that day. I don’t know about 14 or more, 7.50 could’ve been the limit from whatever approach. I might be a good jumper, but I still cannot say I am a good long jumper, and still can’t get the optimal preparation for a jump from my approach.
Sure it was 10? and sure you measured it right?
I’m sure it was 10 (70ft) and I’m sure I measured it right.
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Participant
Awesome! Just so ya know, 7.50m from 10 strides insane and something i’ve never heard of or seen and i have tons of LJ related documents and have asked many top coaches how short approach jumping…
IF this is true, then you are purely a strength jumper with insane strength ability.
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Participant
Interesting stuff today too.
Did five 10 step jumps, 7.25 was the farthest, and also most relaxed one.
Then I had to do 5 full approach jumps, from 20 steps. I did two, both were visibly under 7, it was way too hard to maintain, let alone increase speed throughout the whole approach. It was horrible and I was gonna call it a day, even thought about calling it a season for a minute, but then decided to go back to the 16 step approach and at least work on something. I pretty much came up with the excuse that this was my first time jumping in practice on a Saturday, and I was fatigued from the other 5 practices this week.
It took me one 50+ cm foul to realize my 16 step had gone up to 120ft. I jumped 3 times, each one farther than the previous, and marked each one with a line on the side of the pit. Then I jumped a fourth one, but it was shorter, so I decided stop.
When I measured the 3 jumps, I was surprised – 7.59m, 7.75m and 7.84m. The 20 step jumps were 1.05m shorter than the farthest one, obviously the longer approach is out of question after today. Now I only have to replicate those jumps in an actual competition.
Btw. I’m 181lbs now, and it seems easier to gain vertical height in the take-offs when I’m actually not reaching for the board.
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