Coaching, jumps, sprints & more
Everything about jumping and sprinting and how to improve your performance
It's October and athletes up and down the country will be starting 'winter' training. The guys in my group that are in the US will have started back in late August, but their season ends in June and not Sep like the UK one. This is often why US-based athletes have trouble keeping going when they return to the UK in our late spring - but that's a story for another day.
At the time of writing of this post we have been back in training for about two weeks. I'm a believer in being very specific in training. My rationale is that long and triple require high-power, so why do significant amounts of low power activity? Will 10 x 200m improve your jump performance - unlikely. Another key foundation of my approach is recovery. It's when you are not training when your body is increasing in terms of power and work capacity, for example. So proper rest is very important, hence my 'less is more' philosophy. There are of corse exceptions for example, training for multi-events (and there are a couple of multi-eventers in the group). However, the same rest principle can be diluted for them. Coaches need to work out the minimum effective dose that brings about optimum results - I think it was Dan Pfaff that said that
So what are we doing in training? The video will show you a snippet. There are metabolic cost exercises, for example, bear crawls, press-ups and lunges and we are doing circuits, but the meat of the workouts are running drills, plyometrics including drop jumps, of which I am a firm believe in, acceleration work and some short faster running workouts i.e. no 200's but perhaps 8 x 60m with 90sec recovery between each.
Weights are taking place - sometimes these are included during our main three times a week sessions and/or in a separate workout. We're doing four to five sessions a week.
If you stay specific you can very quickly get more specific and enhance the qualities of the jumper that much better. Add power to power to power; add speed to speed to speed.