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  • Long Jump

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    Sir Manny
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    The training program outlines a weekly schedule for three phases of long jump training: preparation, pre-competition, and competition. Each phase focuses on core and stability drills, sprint training from 30-300m, long jump drills and practice, and weight training. The preparation phase emphasizes long runs and tempo runs. The pre-competition phase incorporates complex training and increases sprint and long jump intensity. The competition phase prioritizes speed and competition-style training with 150m and 200m runs at 100% effort.

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    The training program outlines a weekly schedule for three phases of long jump training: preparation, pre-competition, and competition. Each phase focuses on core and stability drills, sprint training from 30-300m, long jump drills and practice, and weight training. The preparation phase emphasizes long runs and tempo runs. The pre-competition phase incorporates complex training and increases sprint and long jump intensity. The competition phase prioritizes speed and competition-style training with 150m and 200m runs at 100% effort.

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    © All Rights Reserved
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    112 views1 page

    Long Jump

    Uploaded by

    Sir Manny
    The training program outlines a weekly schedule for three phases of long jump training: preparation, pre-competition, and competition. Each phase focuses on core and stability drills, sprint training from 30-300m, long jump drills and practice, and weight training. The preparation phase emphasizes long runs and tempo runs. The pre-competition phase incorporates complex training and increases sprint and long jump intensity. The competition phase prioritizes speed and competition-style training with 150m and 200m runs at 100% effort.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Long Jump - Training Program

    The following is an overview of a week's training for each of the three phases of an annual training program for the Long Jump.

    Day Preparation Phase Pre-competition phase Competition phase


    Core Stability work Core Stability work
    Core Stability work
    3 x 30m sprint drills 3 x 30m sprint drills
    3 x 30m sprint drills
    Monday Long Jump drills Long Jump drills
    Long Jump drills
    3 x 300m 2 x 300m
    2 x 200m @100% effort
    Weight training Complex Training
    Core Stability work Core Stability work
    Core Stability work
    3 x 30m sprint drills 3 x 30m sprint drills
    Tuesday 3 x 30m sprint drills
    Long Jump drills Long Jump drills
    3 x 3 x (100m, 50m, 100m) tempo runs
    8 x 100m @ 90% effort Complex Training
    Wednesday Rest Rest Rest
    Core Stability work Core Stability work
    Core Stability work
    3 x 30m sprint drills 3 x 30m sprint drills
    3 x 30m sprint drills
    Thursday Long Jump drills Long Jump drills
    Long Jump drills
    6 x 50m 3 x 150m @100% effort
    Complex Training
    Weight training Complex Training
    Core Stability work Core Stability work
    3 x 30m sprint drills 3 x 30m sprint drills
    Friday Rest
    Long Jump drills Long Jump drills
    6 x 200m 3 x 200m
    Core Stability work Core Stability work
    Saturday 10 x 150m 5 x 150m @100% effort Competition
    Weight training Complex Training
    Sunday Rest Rest Rest

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