Hello i'm a long jumper and triple jumper from canada. i'm 22 and would just like to run my training program by you guys to see what you think
Offseason
for the first month we do only endurance bounding, building up to 3 by 100 meters of single leg and alternate leg bounding plus split walks.
for the next month we continue our endurance bounding and toss in general conditioning, circuit stuff including core strength
In november we start are main program and it goes something like this:
monday…speed endurance, 150's to 300's
tuesday… off
wednesday…long jump technique and approaches
thursday… some plyo (hurdle hops etc..)and some power like tire pulls
friday…. off
saturday… speed work, 10's 30's and 50's or some variation
sunday… triple jump technique, and box bounding sometimes
as for weights in the past i have lifted 3 times a week, this season i'm considering cutting it back to twice a week
this program is for three of us who all jump right now in the low to mid 15's for tj and two of us who jump in the low to mid 7's for lj
we concentrate on peaking for meats in february and early march. then take a couple weeks off and start training for meets in late june and july
What do you think?
TJ/LJ training program
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Participant
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Participant
Another question i had is about low volume training in the weight room and how you think this may work for tj/lj. low volume meaning twice a week and only doing one set of each exercise to failure.
I think that in the past i have been too tired for some of my track workouts and think a program like this may work well.
What do you think? -
KeymasterI think your track program looks ok but I don't really like the idea of only 2 days of strength training…..especially for a TJer. I REALLY don't like the idea of doing single sets to failure. This has been discussed quite a bit in the strength and conditioning forum if you're interested in seeing explanations. As for peaking, all facets of training should roughly be leading to a peak at the same time. I also think if the periodization scheme is set up correctly it shouldn't take any more than 2 weeks from any point in the competitive cycle to reach a peak. I actually think it could be more like 7-10 days.
ELITETRACK Founder
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Participant
Format doesnt look bad although i think the sat sun monday setup may be a bit tuff. speed on sat. follwed by technique and bounding on sun. and speed endurance on monday.
How do you feel during your monday speed endurance workouts? I cant imagine that you have enough time to recovery to feel fresh enough to complete the speed endurance workout efficently.
I played around with the format for quite a while and couldnt come to terms with a way i was comfortable with.The problem is you have too many high intensity days…and you dont want to do technique work after a high intensity day because you may feel flat and as a result not hitting the board.
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Participant
Now that i think about it, it may even be more benificial to do the plyos and tire pulls or whatever right after the technique work on one of the days.
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Keymaster
Quik's right. Remember that approach work is essentially a controlled acceleration development session and as such, you could either get rid of one of the other days or combine some of that work on a full approach day after the approaches. Also, I wouldn't do 10s in November. You should have progressed beyond that point by that time of the year.
ELITETRACK Founder
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Participant
Thanks for the responses you guys as for the speed endurance workout i usually don't feel too bad for it plus as it is endurance i don't think the freshness is too important.
as for the lifting mike i had the feeling that i was strong enough that is why i was thinking of changing the routine around. my full squat max was up to 405lbs and my clean max was up to 275lbs.
could you give me the link for the info on single set weights.
thanks -
Participant
How fast are you running your speed endurance workouts? Because true speed endurance/special endurance is above 90%.
To go 90-95% for repeated reps. freshness would become an issue. Can you tell us a typical speed/special endurance workout you do with the volume and intensity? -
Participant
for speed endurance I actually should have put base/speed endurance. Early in the season we will do more of a base workout like running a 300 jogging 300m then running a 200 jogging 200 then running a 100 wait 5 minutes then repete. for intensity these are quite around 26 for the 200.
when we start more speed endurance we would do for example two sets of three two hundreds around 23-24 with 4-5 minutes between then around 10 minutes between sets.
do you guys think that speed endurance is important for a someone doing long and triple -
Participant
What you described is actually intensive tempo. I had a feeling from your first few posts that is what you were doing, that is why i asked.
Intensive tempo in my opinion serves no purpose for sprinters under 400 meters and absolutly no purpose for jumpers. Im not even so sure i would ever have a jumper run 200's and 300's. I think 150's at 95% with full recovery is the longest i would ever presecribe for a jumper and even that only has it place during certain times of the season. Remember specificity is the key and you need to decide what energy system you are using during your event so it can be trained. Jumping is alactic anaerobic so there would be no purpose of training the lactic system.
I think speed end. may be of importance when you have to take your jumps close to eachother and jump in the finals. So for speed endurance i think something such as 3 sets of 3×60 with 1 minute between reps and 5 mins between sets would be more specific for jumpers.
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Participant
No. For conditioning id recommend "extensive" tempo which also acts as a means of recovery for the Central Nervous system and muscular systems.
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Participant
Extensive Tempo is runs of 100-300 meters at 65-75% intensity.
An example for a jumper or 100 meter runner would be something like 10-16×100 meters with 30 seconds rest between reps.You base the time off your 100 meter time. So for example if you are an 11.0 100 meter runner 65% would be 16.9.
Remember the main focus of extensive tempo is to aid in recovery so during this workout you should get very little or no lactic acid accumulation and if you do you are going too fast.
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Keymaster
I think intensive tempo can serve a purpose for jumpers but it is different than for a sprinter. For a jumper, intensive tempo can serve as their endurance component for the week. Also, early in the year it can help establish a well-rounded general fitness and increased work capacity. It shouldn't however be a primary workout (maybe one time a week).
As for extensive tempo, I personally think it can serve a similar purpose; but for jumpers, it's use should probably be pretty limited and used only in the summer or early fall if at all.
ELITETRACK Founder
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Participant
For a jumper, intensive tempo can serve as their endurance component for the week
But why not just let speed endurance serve as their endurance component for the week?
Don't you think something such as 3x3x50 with a walk back recovery and full recovery between sets is more benificial for jumpers than intensive tempo which would conssit of say 6×200 at 80% with 3 minute breaks.Also, early in the year it can help establish a well-rounded general fitness and increased work capacity
I Agree.
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Keymaster
Another reason for doing intensive tempo early in the year is that if you don't start with longer intervals you have no where to come down from later in the year which could cause some periodization and peaking problems.
ELITETRACK Founder
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Participant
Hi you guys, as for extensive tempo we use that throughout the year for recovery/easy workouts.
So what would you guys say about the speed, i've jumped 7.43 and 15.50 with my 7.05 sec in the 60. what would you say i should do for extra speed?
also mike your from lsu right? what about you QUIKAZHELL? are you a coach also? -
Keymaster
You can never be too fast for the jumps as long as you can control your speed. I think most here would agree that for pure speed development, flying sprints or ins-n-outs / sprint-float-sprints are the best way to develop it.
And to answer your question, yes, I coach at LSU :yes:.
ELITETRACK Founder
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Participant
I agree with you completely about more speed is better. would you be able to give me a brief explanation of those three types of sprints you mentioned. Also how many times a week would you say to do speed work? Would you mix anything else in with the speed work?
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Keymaster
Flying sprints are sprints of short duration (10-30m) performed with a short preceding run-in (10-15m). The run-in allows the athlete to be at a high speed when entering the sprint portion of the run and allows them to focus on developing max velocity without having to go through a hard acceleration.
Sprint-float-sprints or ins-and-outs are runs of longer duration (60-90m) that can also be used to develop maximal velocity. Typically they start with a 20-35m hard acceleration (sprint). The acceleration is followed by a second segment (20-30m; the float) where the athlete focuses on running relaxed and using the momentum developed from the first acceleration. The third segment (20-30m), is basically a flying sprint (see flying sprints above).
Speed work should probably be done 2-3x a week depending on your level of development, your event, and the time of the year. Depending on your event, you will need to add in varying amounts of plyometrics, jump training, weights, various speeds of running, and general conditioning.
ELITETRACK Founder
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Keymaster
I would say by djbmc's first post he defines speed bounding as "building up to 3 by 100 meters of single leg and alternate leg bounding."
DJBMC, here's some links to discussions on training to failure:
https://elitetrack.com/messageboard/viewthread.php?tid=143
https://elitetrack.com/messageboard/viewthread.php?tid=115ELITETRACK Founder
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Participant
sorry for the confusion guys, in my first post i actually said endurance bounding, there was no mention of speed bounding, we do do speed bounding(or running bounds) but these would be done more so on a speed day.
Mike, as for the speed work being done 2-3 times a week, would approaches for lj or tj count for speed or no? what would be your recommended changes in my initial workout post for increasing speed? -
Keymaster
If you are working on full approaches it most definitely counts as speed work. If it's just short approaches then I wouldn't count it as speed work.
Assuming you want to keep your workouts on the same days and with the same general themes here's how I'd modify your plan. I tried to change as little as possible and basically just tweak:
Monday…Intensive tempo eventually becoming speed endurance later in the year
Tuesday… off
Wednesday: Tire pulls or stairs with plyos early in the year eventually becoming full approach runs and plyos later in the year.
Thursday: Short approach LJ or TJ
technical development.Friday…. off
Saturday: Acceleration development early in the year, eventually becoming full aproach LJ or TJ and / or max velocity development.
Sunday: Short approach LJ or TJ technical development.
ELITETRACK Founder
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Keymaster
I forgot to add that I'd do plyos before weights unless you're trying to get into some complex training (i.e. combining weights and plyos) or CNS super-stimulation which are really advanced training methods.
ELITETRACK Founder
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Participant
Mike-
in your earlier post to djbmc about weekly workout plan, what do you mean by max velocity development? (Sat.) Is this flying 30s, ins-outs, etc. ?? -
Keymaster
[i]Originally posted by jumpscoachmike[/i]
Mike-
in your earlier post to djbmc about weekly workout plan, what do you mean by max velocity development? (Sat.) Is this flying 30s, ins-outs, etc. ??Yes :yes:.
ELITETRACK Founder
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Participant
thanks
just wanted to say thanks for the input.
i'm heading to a meet tomorrow, i was tired after nationals and this is the last meet of the year so i've only done two workouts in the last two weeks, one speed and one jumping. I compete on thursday and saturday, you guys think i'll still jump well with the lack of training, i'm curious to find out. oops pushed wrong button didn't want this to go on as a new topic. feel free to take it off
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