CFTS for Jumpers

system · July 2, 2009, 8:23pm

For your consideration:

Take this for what it’s worth regarding the jumper I trained to over 7.70m.

I trained him CFTS style, and while I’m not sure where I’ve stored his training log (as I hand wrote it at that time) if memory serves me correct we went 2-3 CNS intensive days a week with 2-3 tempo days as he also competed in the 100m (10.47FAT PB).

I had him do no jump work at all on tempo days, only tempo, abdominals, and auxiliary weights.

This is bad because I really can’t remember how I structured the CNS intensive sessions; however, the training means themselves, for what it’s worth, consisted of the following:

10m block starts 2-3 times per week

30-60m speed work 2 times per week

80-120m SE once a week

pop ups

short approach jumps

standing triple jump alternate steps

explosive scissor jumps for max height

single leg depth jumps

half squats

bench press

auxiliary weights

And the crowd went silent in disbelief…