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JUMP WEIGHTS
What are Jump weights? There are countless free weight training exercises that can be chosen from. SPECIFICITY is the key and the jumps coach MUST ensure that the weights exercises chosen must reflect the event. In the case of Long Jumping I have selected over time a series of weights exercises which I believe enhance the reactive and explosive properties of the relevant muscle groups required for horizontal jumping. But this ‘jump weights’ programme sits alongside a CORE free weights programme and a Complex Programme [see above]. It is not a stand alone programme. |
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Complex Training
Variety is so important in a jumpers training programme. Complex Training is one training component which is now firmly established in my programmes. The athletes love it because they are demanding, contain quality and are relatively short. This type of training involves the combining of resistance exercises with plyometric exercises. Recruitment of fast twitch fibres is high and is exactly what your jumper requires. Exercise selection is vital. Both the resistance exercise and plyometric exercise must be compatible. Each exercise must target the same muscle groups. This then has the ability to recruit fast twitch fibres – more so than if you were just using one strength system
Some examples
· Back Squat with Drop Down Rebound from platform · Back Squat with Jump Up to platform · Step-Ups with Hop Down from platform plus 5 hops forwards · Lunge with Split Squats |
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Core Programme
FROM:- |
Hip Flexion/Extension |
Complex Training |
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Core Exercises ¨ Squat ¨ Clean ¨ Dead Lift
Jump Weights ¨ Jump Squat ¨ Lunge ¨ Lunge Jumps ¨ Step Ups ¨ Step Downs ¨ Calf raises ¨ Split squat ¨ Single Leg Press
Upper Body Weights ¨ Bench Press ¨ Press Behind Neck ¨ Bicep Curl |
I place a lot of emphasis on the development of hip flexion and extension of the hip joint complex. Note:- The ILIPSOAS being the prime mover of hip flexion and extension MUST be developed.
Typical Exercises
1. Weighted Lying Leg Raise 2. Weighted Hanging Leg Raise 3. Weighted Hanging Straight Leg Raise 4. Weighted Incline Straight Leg Raise 5. Weighted Vertical Leg Raise 6. Weighted Incline Leg Raise 7. Weighted Decline Sit Up |
A combination of plyometrics and weights. I normally use 6 pairs of exercises which are amended and refined as the programme moves on.
1. Power Clean PLUS Drop Down Rebounds 2. Back Squat PLUS Jumps Up to platform 3. Step Ups PLUS Alternate Leg Drives from platform 4. Step Downs PLUS Drop Down Rebounds + Standing Long Jump 5. Step Ups PLUS Hopping up to and off a platform 6. Jump Lunge PLUS Double Footed Bounds |