Help periodizationing for triple jump

Expert Discussion Planning and Periodization
1

Hi all!
I’m going to start training seriously next fall after about 3 years of mainly some weight lifting and basketball (I’m 22 years old). I stopped training because of lower back and shin problems, but now that I’ve overcome these I’m going to get back in shape. I need your help with planning my training, so please help the guy out.

First, I have read CFTS, Speed Trap and the new E-book so I’m familiar with the basic concepts (I think :wink:

Some current PB’s to get started (I’m 1.77m tall and weigh 70kg):

  • flying 20m: 2.14s (I know I’m slow)
  • standing long jump: 3.02m
  • standing 5-bound: 15.75m
  • half squat: 150kg (I need strength also)
  • power clean: 100kg
  • bench: 90kg

I’m going to compete in triple jump and 60m indoors, and triple jump and perhaps an odd 100m outdoors. My goals are over 15m in triple jump and around 7 secs in the 60m. The 100 is just for fun and I’m not specifically training for it. The most important indoor meets are in february. Then I have one bigger meet in the first week of June and the biggest meet is at the first of August.

Now, I live in Finland so the training conditions aren’t the best possible during winter time, but I do have a 80m indoor track and a jump pit in my use. I’m planning on starting my GPP phase in september. The first 4 weeks or so would be dedicated to hypertrophy training and introducing tempo work. Also some hill sprints and endurance bounding would be included. Any thoughts? Snow comes usually in mid November, so after that I would have to improvise my tempo workouts, perhaps running A’s for endurance etc.

I would then start my first 3-1-3 cycle in october with a 3 weeks accumulation period as suggested in CFTS. This period would mainly include 30-60m sprints and bounds from a short (4-6 steps) approach. A major focus would be in strength development also (olympic lifts, squat, bench). This phase would end with a few weeks of active rest before the beginning of january. Any suggestions on how I should spread the training components (acceleration, top speed, bounding) on a weekly basis, since I don’t do any SE and bounding is quite stressfull for your CNS? An example could be:

Monday: accel. + weights
Tuesday: tempo + core
Wednesday: accel. + bounds + weights
Thursday: tempo + core
Friday: top speed + weights
Saturday: tempo + core
Sunday: rest

Would this be too hard since I’m not sure I would recover from the jumping session on Wed to do top speed on Fri. Should I spread the elements more and how?

Should I have a maintenance phase from January to the beginnig of March since my indoor meets are in February? Or should there be a short strength phase in january?

Then at the beginnig of March I would start my second 3-1-3 cycle with a 2-3 weeks accumulation period. Is this ok? Or should I only do like a 3 weeks max strength phase and then go into maintenance? I would then have my first comp in the beginning of June and another 3 weeks of max strenth after that before the biggest meets in July and August. Is this a good plan?

Could someone also explain what are the following drills: heel raises and triplings.

Any other suggestions/comments about training and periodizationing for triple jump and short sprints are greatly appreciated.

2

Also, what should the speed volume be, since I’m not doing SE? This summer I’ve been doing up to 400m per session, but usually around 300m.

3

Jumpman

Monday: accel. + weights
Tuesday: tempo + core
Wednesday: accel. + bounds + weights
Thursday: tempo + core
Friday: top speed + weights
Saturday: tempo + core
Sunday: rest

I do the TJ also. Your program looks about right. As far as top speed is concerned, if you dont feel ready by Friday, then do tempo on Friday, & top speed on Saturday. Another option is to do it on Monday, after a tempo & rest day.

Ive wondered about volumes myself. However you can do more volume when sprinting at 95%, than at 100%. 300-400m seems ok, especially since you are not doing speed endurance. Do a bit less volume on your max speed days & more volume on 95% days. As your tolerance to max speed improves, then you may want to increase the max speed volumes.

llenny

4

Thanks for the response llenny.

Any thoughts on the volume of bounds in a session? I think Edwards didn’t do very much endurance bounding and the main sessions included something like 6 triple jumps from a 6-18 step approach plus some hurdle hops. So the volume is maybe a little larger in the GPP (when endurance bounding is done), and then decreases to about the same as the sprinters do, but the intensity increases by increasing the length of the approach.

5

Volume Vs intensity sounds about right. Edwards did 3x12 bounds, hops (each leg), & hop/step, plus some circuit training once a week. His main jump sessions were done once a week from 6-18str. He also lifts before he sprints/jumps 3xper week. He also had a lot of days off based on his training diaries, probably due to injury/fatigue. Thats based on his 95 workouts from Feb to July 95. I dont know what his current workouts are, but Im guessing he trains fairly similar.

Training principles for the triple jump would be similar to sprints. Athletes new to the sport would work more or longer periods on general vs specific training methods. So a sub elite jumper would work more on bounding, gym work, general conditioning as there strength & technique arent yet up there with the elites.

With regards to volume of bounding it depends on your fitness. Low volumes would be the way to go. You can either work by number of meters or foot contacts. As with sprints once your technique starts to drop from fatigue stop bounding & go onto another training element. When your tolerance to bounding builds up you can increase your volumes, then decrease when intensity increases. Hope that helps you out. I have a training diary you can check out. Training pretty similar to your set up.

llenny

6

Yes, I was going to start with a fairly low volume of bounding and go slowly up from there. I’m also going to introduce tempo running into my training program, since I have never really done it before.

7

Looks good, keep us posted on your progress. Maybe even start your own journal.

llenny