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    Triple Jump OffSeason Program

    Posted In: Jumps

        • Participant
          flight05 on August 15, 2004 at 9:37 pm #9647

          heres my triple jump off-season program that ioll be doing until october….

          Monday

          Long Speed
          80, 120, 150, 120, 80
          Or
          Long Endurance runs ???
          easy, (40%) med,(60%) hard laps (80%) around soccer posts

          Jumps
          Alternate Bounding 50m x3
          Triple Jumps consec 50m x3
          Tuck Jumps 6 consec x3

          Weights
          Clean + Jerk {4×2}
          Squats {4×3} progressive to heavy
          GHR 3×7
          Shrugs 3×12
          Core work

          Wednesday

          Upper Body Circuit (sets = 2???3???4 progress)
          Dips till almost failure
          Burpees x 10
          Chinups till almost failure
          Jumping Jacks x 15
          Pushups till almost failure
          Core

          Thursday

          Jumping
          Standing LJ x5
          Lunge Jumps x4 each leg x2
          Depth Jumps x8
          Depth Landings x3
          Med ball Throws 9 each style
          (forward/backward/squat)

          Short Speed
          10, 20, 30, (60x3x2)

          Weights
          Squats 3×10
          Lunges 3×6
          Stiff leg DL 3×8
          —if not exhausted i will do:
          Step ups 3×6
          Or
          Snatch Grip Deads 3×6

          Friday

          Weights (supersets)
          A1) Incline bench 5×5
          A2) Flat DB Flys 5×5
          B) Side Raises 3×8
          C1) Bicep BB curls 5×5
          C2) Bicep DB curls 5×5

          Saturday

          Tempo
          100-100-100
          100-100-200
          100-200-100
          200-100-100

          —————————————————————————
          other stats:
          im 6’2 175 (6% bf) (i have 6’1 wingspan) [16″ calves 22″ thighs and 14″ biceps]
          i bench around 215 and can squat around 250 full squatting

          so far my pbs are over 14 meters in triple jump and nearly 7 in long jump….im trying to attain a
          15 meter triple jump next year and need some help….(i have training specifically for the triple jump around 2 years)

          thanks guys

        • Participant
          flight05 on August 16, 2004 at 8:50 pm #31593

          no critiques?

          then i have obviously created the perfect program!???
          😆

          ——
          ive been doing the program for one full week and started week 2 today

          some help please

          thanks

        • Keymaster
          Mike Young on August 16, 2004 at 10:13 pm #31594

          Here’s a couple things:
          *I’d suggest not keeping the same program all the way until October. Change the program at least every 4 weeks.
          *I’d suggest that you do a better job of making a more all-around program. That is each day should have more than just one training modality (for example just weights or just jumping), and develop each biomotor quality to some extent.
          *Friday’s workout is practically worthless for athletic development.
          *It’s too early to do what your Monday workout. That is a Pre-comp or Comp phase workout.
          *Drop the drop jumps, especially at this early stage of the year. Drop jumps are far too intense to do this early and your body likely isn’t ready to properly handle them.

          ELITETRACK Founder

        • Participant
          flight05 on August 17, 2004 at 9:52 pm #31595

          so drop fridays workout totally?

          what should i do on monday instead? no OLs in the offseason right now? or just raise the reps…?

        • Keymaster
          Mike Young on August 18, 2004 at 5:13 am #31596

          I’d suggest working out on Friday but doing something different. For Monday, how about another acceleration development day (maybe resisted runs).

          ELITETRACK Founder

        • Participant
          flight05 on August 18, 2004 at 5:29 am #31597

          for friday how about another bodyweight circuit?

          for monday i could be doing shorter sprints like say <40 meters. and 10 meter uphill runs and such….how about that?

          i just wanted the endurance stuff for basketball season i guess…kind stupid thinking,….

          ——–
          does LSU jumpers do OL’s 3 times a week mon, wed, fri in the offseason too (GPP) if not….. what?

        • Keymaster
          Mike Young on August 18, 2004 at 12:31 pm #31598

          Short sprints are good for Monday. As for the other comments, see my second statement in the first post…..that problem still seems to need addressing.

          As for LSU jumpers, they do an OL or an OL variant 3x / week during GPP.

          ELITETRACK Founder

        • Participant
          flight05 on August 21, 2004 at 4:26 am #31599

          would doing OLs year round create staleness or dullness and limit gains…? or should i just adjust intensities?

          i was thinking of doing
          OLs from now until october…
          just squats and unilateral movements from oct-beg of january
          OLs from jan-end of track again…

          thanks

        • Participant
          lorien on August 21, 2004 at 6:18 pm #31600

          I suggest you keep both OL:s and squats in your regimen at all times. Just vary the volume and intensity. The squats can however be dropped at the very end before your peak.

        • Participant
          flight05 on August 21, 2004 at 8:15 pm #31601

          ok thanks

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