Hey everyone,
I have been triple jumping for about a year now - on and off and i recently wanted to start doing it very seriously and maybe even go pretty far with it. I live in scotland and there are only 3 coaches here that can coach triple jump. I have contacted 2 of them and they are both too busy and I am still waiting for a reply from the third one - but it doesnt look good as he lives very far from me.
I have no clue how to train for triple jump and i have some idea of how to train for acceleration, this is what my plan currently looks like…
Monday - Strength Work + Abs
Tuesday - Jumping/Bounding + Olympic Lifts
Wednesday - Off
Thursday - Accelertion/Bounding + (Olympic Lifts (optional)
Friday - Strength Work + Abs
Saturday - Max Velocity/Bounding + (Olympic Lifts (optional)
Sunday - Off
I have no set workouts…
For strength i usually do 2 - 4 sets per exercise and 1 - 4 Reps
Exercises usually include - Squats, Bench Press, Military Press, Deadlifts, Wide Grip Pull Ups, Seated Rows, Low Rows, Chest press, Hamstring Curls, Glute Ham Raises… I switch up these exercises alot but i always keep a squatting and pressing movement in there - that is what i do on mondays followed by an abdominal workout
Jumping/Bounding - I usually break up parts of the triple jump and practice spproach, hops, steps and jumps individually, sometimes i will add in some maximum effort jumps and some short approach triple jumps. And i also do alot of bounding and standing long jumps on these days.
Olympic Lifts - For this i usually do Snatch (I use this for all of my Oly Lift Workouts) other exercises include, Push Press, Cleans, Clean and Jerk, I usually pick 3 of them and do them for sets of 3 - 4 for reps of 3 - 5.
Acceleration - I would usually do something like stading 10s, 20s, 30s and 40s for 3 - 1 Sets of each (set ratio 10metres:40metres). After i have done this i will add in some flying 10s and 20s with about 20 - 30metres approach.
Max Velocity - I am thinking of getting rid of this - can anyone help me on what i should do ?
I was also thinking of taking up Long Jump - I did it for the first time yesterday and got 5.80metres - i thought that was okay since i have never done it before in my life (except maybe once when i was in the under 15 age group). I am thinking that if i get the correct technique down then i maybe quite successful in that too.
My PBs are as follows -
100metres - 11.9seconds
Triple Jump - 12.49metres
Long Jump - 5.80metres
- I am 15 years old
Could anyone help me out on what should be doing and how i should allocate my workouts to days of the week. Oh by the way i am not doing any plyos right now because i have an ankle injury that it aggrivates. So if someone could help me out with that i would be very grateful. I was doing alot of box jumps, jump squats and vertical jups etc etc for plyos - but i dont know what days to put them on now that i have created the worklout shown above.
Thank you in advance for your help
Gary