Yearly Training Plans for Jumpers

Posted In: The Classics

  • Nick Newman
    Participant
    Nick Newman on #82604

    Who’s is this?

    Looks very simular to our set up as well…

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    Participant
    B Hobbs on #82605

    I used ideas from both yours and mine since we where the only two sharing

    Nick Newman
    Participant
    Nick Newman on #82606

    haha got it! lol….very nice…

    Weights?

    This is for a single periodized year?

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    Participant
    B Hobbs on #82609

    Yes weights I follow my own program. I saw what you do like 2-3 lifts a session which i consider great for the advanced athletes but I need to get some strength on these college kids. Generally though I follow exactly the numbers I put on my yearly linear plan for all power lifts w/ 2-3 aux lifts a day

    This would be the indoor season (Sept- March)

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    Participant
    B Hobbs on #82768

    Said he couldn’t give me much because he didn’t bring his computer with him but we sat down and examined a few things

    using our terminology and format we have used in this post

    General Prep

    Monday
    Warm up A – walking, jogging, skipping running foward/ back/ lateral
    Dynamic stretching A- “lunges or separating the knees and a groin complex
    Hurdle Mobility- walk overs forward ONLY
    Sprint drills
    Core Circuit
    Multi jumps- standing LJ/ triple, bounding, double jumps
    Accel devel- 5 x20m, 4x 30m, 3 x 40m

    Tuesday
    Warm Up B- walking, jogging, shuffles, junges, crossing median
    Dynamic stretching B- lunges and leg swings
    Hurdle Mobility- Walk over forward and backward
    Core Ciruit
    Sprint drills
    Multi Jumps- skips, low hurdles, run run jump

    Wednesday
    Warm Up A
    Dynamic stretching A
    Sprint Drills
    Build ups 50-80m
    Core Circuit
    Speed devel (incline)
    muli jumps- TJ specific
    Multi throws

    Thursday
    Warm up B
    Dynamic stretch B
    hurdle mobility (forward, backward, lateral)
    Core Circuit
    Tech Drills
    Multi Jumps
    General stength circuit

    Friday
    Warm Up A
    Dynamic stretch A
    Hurdle mobility (skipping)
    Core Circuit
    sprint drills
    build ups- 50m
    Accel Devel (first 6 strides)
    hurdle hops

    Saturday
    B’s
    Core Circuit
    Sprint drills
    Build ups
    Speed Endurance 200m
    General Strength circuit

    Avatar
    Participant
    B Hobbs on #82773

    Specific Prep

    Monday
    A;s
    hurdle mobility / core circuit
    speed drills
    multi jumps – TJ specific
    Accel devel- 10-30m
    Multi throws

    Tuesday
    B’s
    hurdle mobility / core circuit
    sprint drills
    build ups- 50m
    Technical session
    general strength circuit

    Wednesday
    Warm up of athletes choice
    runways
    multi jumps
    multi throws

    Thursday
    B’s
    hurdle mobility / core circuit
    sprint drills
    build ups- 50m
    Tech session
    med ball circuit
    light general strength circuit

    Friday
    A’s
    hurdle mobility / core circuit
    build ups- 50m
    stride markers
    multi jumps (easy)
    multi throws (easy)

    Saturday
    B’s
    Speed drills
    build ups- 50m
    speed endurance 100-200m
    general strength circuit

    Just a note

    Sprint drills- your traditional A’s B’s C’s AC’s stuff
    Speed drills- ex. fast leg stuff, straight leg bounds

    Avatar
    Participant
    B Hobbs on #82776

    Competition

    Monday
    A’s
    hurdles / core
    speed drills
    build ups
    accel devel- 20-40m
    multi jump- TJ specific

    Tuesday
    B’s
    hurdles / core
    speed drills
    Tech session
    general strength
    medball circuit

    Wednesday
    Athletes choice
    runways
    multi jumps

    Thursday
    B’s
    hurdles / core
    speed drills
    build ups
    Tech session
    general strength circuit

    Friday
    A’s
    hurdles / core
    build ups
    speed devel (over speed training)
    multi jumps – hurdle hops
    med ball throws

    Saturday
    B’s
    Speed drills
    build ups
    Speed endurance 150m-200m
    general strength circuit

    Avatar
    Participant
    B Hobbs on #82777

    Peak

    Monday
    A’s
    hurdles (skipping) / core
    build ups
    runways
    multi jumps- TJ specific
    hurldes (walking)

    Tuesday
    B’s
    hurdles / core
    speed drills
    build ups
    Tech Session
    Med Ball

    Wednesday
    Athletes choice
    runways
    speed drills
    full general strength circuit
    multi throws

    Thursday
    Rehab / Recovery / Travel / Shake Out

    Friday
    Competition/ Rehab / Recovery / Travel / Shake Out

    Saturday
    Competition

    LJ, TJ, 60m at all indoor meets – if available
    LJ, TJ, 100m at first 1/3 or outdoor – if available

    Avatar
    Participant
    B Hobbs on #82779

    This was me taking notes and I was just scribbling as I was writting. I didn’t get to ask him the question that I am sure is on all of our minds…or maybe just mine

    “Why do you finish all technical sessions with a general strength circuit?”

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    Participant
    tkaberna on #82788

    I finish all of my technical sessions with a general strength or extensive tempo because those are considered my “low” days on the CNS and those two components are compatible with technique sessions.

    Nick Newman
    Participant
    Nick Newman on #82797

    Looks very simular to Boo, Shaver and Mikes training system

    Mike Young
    Keymaster
    Mike Young on #82801

    Looks very simular to Boo, Shaver and Mikes training system

    I wasn’t sure which program you were making the comment to but either way, Shaver’s program is quite a bit different than the model Boo uses. Dennis uses more mixed stimulus and because they are sprinters he does considerably more tempo running. Much of what I do is modeled after Coach Dan and Boo’s setups.

    ELITETRACK Founder

    Nick Newman
    Participant
    Nick Newman on #82825

    oh ok my fault…

    Avatar
    Participant
    sas809 on #82852

    I finish all of my technical sessions with a general strength or extensive tempo because those are considered my “low” days on the CNS and those two components are compatible with technique sessions.

    I don’t understand how you consider short approach jumping low cns. I consider these very high cns-stress.The better jumper the higher the stress. If I jump 750 from 13 steps 10 times it takes alot of concentration,adrenaline and power output.And the concentration starts way before the session even starts because it is the most important session of the week.There is also some pressure and anxiety involved closer to comp.phase.This is nothing like extensive tempo or general strength in my opinion.

    Mike Young
    Keymaster
    Mike Young on #82897

    oh ok my fault…

    No problem. They are similar in the regular dosing of high intensity activity but Dennis’s programs are more from the Loren Seagrave lineage and there seems to less clean cut easy / hard days and compatible and complimentary concept is not applied to as great of an extent.

    ELITETRACK Founder

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