Horizontal Jumper Training Log

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1

info:

21 yrs old (junior this year at D1 school)
PR’s:
Long Jump - 7.20
Triple JUmp - 14.20 (high school)

i have only done the triple jump 4 times over the last 2 years due to coach’s decision and injuries (stress fractures of tibia)

ive fouled 74% of my jumps in the long jump in university, so thus my pr is not very good

injuries:
*hernia surgery last september
*hamstring pull every year, once each year (out usually 2-3 weeks
(ham problems due to tech issues and foot contact probs)
*stress fracture of tibia, shin splints
(shin problems were due to pronation of feet)

treatment:
–strengthened hamstrings as a focus during stress fracture rehab.
–technique drills to reduce my overstriding
–shin exercises, barefoot running, barefoot walking on treadmill 5 days a week, change in shoes to ones for pronation, strengthen feet, extra calcium/Bvits/fish oil

goal:
jump farther.

2

supplements:
im not taking a multi vitamin, i dont think ppl need them, and ill be saving money for better food choices.
fish oil (high amount)
calcium
B vits
vit C preworkout
zinc

creatine every day at 3-5 grams

biotest surge during+after hard workouts

BCAA (ILV) thru week and during/post workout

3

weight room pr’s (fresh off of testing 2 weeks ago)

6’3
180 lbs

back squat: (parallel)
365

bench:
305

hang clean:
265

power clean from floor:
300

at the start of summer, i did a squat cycle involving reps between 4-8 with back squats to parallel and front squats (full).
for bench i was using dr squats bench program off of a website…
i also did 2 days a week of OLs with power clean from floor and snatches from hang. along with clean pulls and snatch pulls

my stats at the beginning of summer were

squat: 320
bench: 270

(the squat pr was down from 340 due to not being able to squat from stress fractures…so it was really more like 25 pd increase, although i gained the strength back REAL quick on the cycle)

bench was out of control, i still dont understand, its the simplest thing going. i just did everything, with NO assistance work.

i havent done much sprinting work this summer or plyos (dont want to aggrevate shin) ive been slowly easing into everything this time.

i dont want to gain weight unless its absolutely necessary.

the last week i took a bit of a rest and started sprinting again on hills

MWF = i went 10x10, 10x20, 10x30. (i worked up to this and did the FULL thing on friday, ie. i was only doing 5 30’s on monday, 8 on tues, 10 on fri)

in the weightroom i did a bit of
isometric pushes against pins for 5 secs
paired with
explosive squats exploding on ecc/conc
same thing with bench

deadlifts
hamstring work
more of a focus on abs as well
med ball throws

well if it aint broke, dont fix it.

im doing the same squat cycle i did before at start of summer which i really believe in.

only changes:
im taking out the front squats
changing from parallel squats to full squats (more hams)
more ham work
putting in iso pin pushes in between the squat sets

im going to repeat the bench press cycle as well. im not expecting 30 pounds again, but oh well

im also going to be doing hang split snatches, clean pulls, and med ball throws.
this will be going along with GPP CF sprint hill training.

500 reps of abs everyother day

ooh yeah

i work off of 8 day a week cycle. not 7. (going HI/lo/HI/lo…)

tempo or circuits 2wice a “week”

4

ill start loggin stuff on tomorrow

(edit: its gunna be tuesday now because it rains at 3pm every day here–i get off work at 3–and it is supposed to rain everyday until august lol)

currently im training in the state of mississippi which is absolutely ridiculously humid and hot.

(edit: and rainy)

5

hills sprints:
2x(6x40m) [2.5 min btw reps/5 min btw sets]
—wanted to do 3 sets but i got called into work early while i was at the hill—good thing too! because i was absolutely exhausted

couldnt do the plyos i wanted to (depth jumps/landings)

hang split snatch

squats
300x5
rest 12 sec
300x4
rest 12 sec
300x3
rest 12 sec
300x2
rest 12 sec
300x1
rest 12 sec

(this was spleen breaking)
i decided to wait a couple weeks before starting cycle again, im trying some diff things from chris ian T

seated good mornings
GHR

ABS
500 reps (finished with 4 sets of 25 with ab wheel)

6

quads are real sore today

tempo: (barefoot)
1300 m
100’s on the min

im doing tempo on a beautiful grass/turf football field…its flat and awesome to run on

ice

7

ok i woke up today and man was i sore. i was just as sore as i was yesterday, everytime my muscles vibrated at all, it hurt like hell.

i took about 100 grams of protein thruout the day.

i seriously thought about giving myself another day off because ive never ran with muscle soreness like this. after all i wasnt able to finish the last sprint workout…

i decided to tough it out. warm up and go from there. i did a reallll long warm up with continuous dynamic stuff. i felt 20% better after i worked some things out.

i did the hills and felt great. my endurance was twice as good as tuesday’s!
i felt mentally amazing in that i was able to train thru the soreness with success.

it also might have had something to do with that i did the sprinting at 6pm today (a little cooler at 85 degrees lol)

3x(5x40m)
2.5min/reps 5min/sets

med ball throws
OHB
UHF
squat throws
1 hop OHB
LJ takeoff tech drills (takeoff leg off of platform, penultimate leg off of platform)

clean pulls@250
bench
5x4@242 (pretty easy)
chinups@45
ABS - 500 reps

8

rest today

did a warm up
stretching

worked huge shift today and im tired as crap.

9

Nice long jump PR. Keep up the hard work, you’ll be jumping 25 ft I bet this next season.

10

thanks man

today was reallllll tough.
i had to workout in less than ideal conditions. i had to workout in the heat of the day at 1pm (110 degrees today) and there wasnt a cloud in the sky. i went thru a huge water bottle after only 2 sets and had to refill for the third set. i was only supposed to take 5 min rest btw sets but i had to take 7.5 min to refill. i was also prolly taking more close to 3 min rest btw reps because of the severe heat. it really started to get to me after 2 sets. i did them all explosively tho. it started to get hard to relax, i need to do a better job at relaxing …espec during the final sets of runs.

3x(6x40m)
3 min/reps 5min/sets

frackin gym was closed when i got there. it closed 3 hours earlier than usual. ill have to lift tomorrow, i might do tempo tomorrow, i might not.

11

did weights today

back squat
220x10
235x8
255x6
275x6
290x6

pretty easy stuff since i didnt run this morning ran yesterday to my dismay

GHR -25 pounds
seated good mornings 95 lbs
RDL heavy

circuit fashion since i was the only one in the center at 8am this morning

no tempo today

had to move out of my current apartment with my gf
moved into new house off campus

takin tomorrow off hopefully i can sneak into the ice baths and pretend im an athlete here lol

12

tuesday
4x(5x40m)
3.5min/reps 7min/sets
single leg depth landings
med ball throws
OHB
UHF
squat throws
1 hop OHB
LJ takeoff tech
clean pulls
bench
5x2~77%
barbell rows
ABS

wednesday
tempo

thursday
4x(5x40m)
3.5min/reps 7min/sets
depth jumps
depth landings
hang sp snatch
back squat
1x10 60
1x8 70
1x8 75
1x8 80
GHR
RDL heavy
ABS

friday
tempo

tomorrow and today is gunna be rest i think i might have strained ower tendon of hamstring that connects to my knee directly behind the knee.
it doesnt hurt to touch but it hurts to keep knee in max flexion position i need a recover ype weeek after 3 hard weeks in a row .

for recovery week ill take 2 days rest in btw instead of just one like ive been doing

13

im back.

well as far as weights go, im at
395 in the squat
310 in the bench
265 in the hang clean

i dont know if its in the water down here, but everytime i lift here i get stronger in the squat everyday.
mondays workout of 3x8 with 275 was a joke.

when we got back we had two weeks of time trials for the mile (grrrrr) just to make sure no one was fuckin around all summer

i ran it in 6:01 and then followed with 5:50 on monday

our schedule will be like this for the next few weeks:

monday
short sprints

weights:
jump shrug
back squats
other stuff

tuesday
x outs on the grass

wednesday
6x300 continuous

weights:
high pulls
bench
ham work

thursday
stadiums or hills

friday
short sprints

weights:
hang clean
front squat
incline bench
other stuff

14

ok well its been a couple months since being back in university

we did testing yesterday.

i didnt participate in the 30m dash as i am recovering off of a pulled hammy few weeks back. dont need to stress to beat times and teammates.

standing long jump: 3.26m (new PR)
standing triple jump: 9.91m (new PR)

these pr’s are pretty big for me.
(note that i was on 4 hours of sleep from being in photo lab all night for mid term portfolios, and having to be in the sun all day retaking the photos i messed up right up until practice)

my previous pr’s were
3.11 in the standing long jump
9.55 in the standing triple jump

i am a lot stronger this year in my lifts. (check previous posts above)

i am wondering tho:

am i ready to jump real far this year? or am i just getting good at testing?

today were doing shot throws-overhead backwards and btw legs forwards with 16lb shot.

15

just did the throws today

backward overhead shot 16lb: 14.39
forward btw legs 16lb: 14.68

almost a meter farther than last year

16

What’s your current weight? That squat workout you did in July (squat 300x5 rest 12sec…), did you keep the bar on your back the whole time or rerack during the 12sec rests? How did you come up with that scheme?

17

currently im
180 lbs
at 6’3"

the rest-pause set technique was stolen from chris thib over on t-nation. it was just to add something fresh inbtw cycles. real f’in hard tho.

18

Nice improvements. What was your 30m time last year? How is it timed?

19

went 3.58 in the 30m but its hand timed (by my coach and 2 trainers)

20

Haha… well 3.58 is way out of my league, no matter what timing method. Do you ever compete in sprints or have any times? Good luck this year.