I refer to easy things such as popups, postural work, landing drills, etc. Nothing much taxing. Btw. that’s a slow progression.
So maybe the question is whether to do submax short work or maximal short work? Or whether to have maximal short work 1xweek on a HI day and submax short work 1xweek on a LI day??
The problem of doing tech work on LI days is that you might probably have very little pop due to the hard day before, so that you are more or less forced to do submax work. I jump off a tempo pace approach and am able to work all the tech issues. I would like to have both LJ sessions on HI days, and if not possible keep one on a HI day and one on a tempo day.
Good point… but then form usually breaks down during SE… so should the reps and distances be modified according to the maintenance of form… more so for the jumper than sprinter?
From my personal experience form doesn’t break down whilever you ain’t doing long repeats or at least it doesn’t do to the point of being much noticeable. The point is to get used to tall running, efficient form, smooth stride. It depends on the individual anyway, but I would like to keep the overall volume low and the intensity high, so there wouldn’t be much place for playing with rep number arround.
Do you think that ab ‘strength’ is more important for the jumper because of the impact forces seen at take-off?
Doing multiple repetitions with bodyweight won’t help you there. Stimulus from weightraining is more than enough.
The biggest problem is how to implement bounding into CFTS. Scatter it 3 times a week prior speed and keep the volume low per session? How should a sample spp week look like?
Mon: 4 x LRLRJ + 4 x s-f-s + weights
Tu: Tempo pace jumping + 1200m ext. tempo / circuit
Wed: 5 x LRLRJ + 5 x 40m + weights
thurs: tempo / circuits?
Fri: double footed plyos (hurdle hops, depth drops, etc) + 3 x 30 + 2x130
Or keep it
day one: lj work + sprint
day two: plyos / bounding + weights
day three: recovery / tempo / circuits
day four: lj work + sprint
day five: plyos / bounding + weights
(volume migh seem low but i have had lots of injuries, all of them in the track, so I am eager to increase volume)
Quality should be paramount.