I was hoping you could take a look at my training/stats ect, and perhaps offer up any advice on anything you would change, add or needs improvement. I just came off a fairly succesful indoor season and now am training towards making the Canadian Pan-Am Junior Team.
Age : 19
Height : 1.88 m
Weight : 76.5 kg
I am Training 7 days a week, here is what each day consists of, and the weight sessions i have and am doing in the month of May. The number of sets for lifting changes weekly in 4 week cycles which follow a set # pattern of (4 -5 -6 -3). The type of lifts i do depend on what cycle im in, but usually will remain fairly consistant to which muscles they work.
Sunday – Event Specific Speed/Plyo Exercises and High Quality Technical work with High Jump, Lots of approachs, Drills to increase spatial awareness, Short approach jumps, 5-10 Full approach jumps at a high height.
Monday – Weight Session (Upper Body) – Incline Press (sets of 3 reps @ 85%)
– Weighted Pull ups (sets of 5)
– 3 different Weighted Abdominal Exercises (sets of 10)
Tuesday – Plyometric session usually involves fairly high volume of bounding, some event specific plyometric exercises, Box Jumps, Hurdle Jumps Ect.
– Weight session – Front Squats (sets of 3 @ 85%) (Past 90 degrees)
– Leg Curls (sets of 5 @ 80%)
– Back Extensions (sets of 3 @ 85%)
– One Legged Squats
Wendsday- Day off/Recovery Day -> light jogging, lots of static streching, ice bath.
Thursday- Weight Session – Power Cleans (sets of 3 @ 85%)
– Jerks (sets of 3 @ 85%)
– Glute Ham Raises (sets of 5)
Friday – Speed Training Session – Dynamic Speed Drills, sets usually in the 30 -80m range. Usually done between 80-100% depending on the workout.
Saturday – Weight Session – Jump Squats (sets of 2 @ 55%) (8-12 sets)
– Snatch (sets of 3 @ 90%)
– Reverse Hypers (sets of 10 @ 70%)
– 3 Weight Abdominal Exercises (sets of 10)
Personal Bests/Lifting Stats -
High Jump – 2.00 m (many a time indoors) (9 Stride approach)
1.95 m (3 stride approach)
Standing Back over – 1.65 m
Standing Long Jump – 3.17 m
Static Vertical Jump – 71 cm
3x Standing Long jumps – 9.55m
Standing Triple Jump – 9.34 m
30m (HT) – 3.79 s
Flying 30m (HT) – 3.00 s
3 Strides into 5 bounds -> 16.50 m
100 m (elec.) 11.58
Lifting Stats – This is my first year of real lifting with a strength coach, i have not done any 1 RM to date. But here are some lifting numbers.
Power Clean -> 88.5 kg for 5 sets of 3
Deep Squat -> 138 kg x 1 (alternating 3 reps at 90% / 1 rep at 95%)
Power Snatch -> 61kg for 3 sets of 3
Deep Front Squat -> 102 kg for 6 sets of 3
And that about sums up my weekely training. Athletics Canada has set the high jump standard at 2.05, hopfully ill get it. Any Feedback would be appreciated. Love the site and the videos, keep up the good work!!
Hi Simon (My names is simon to!)
I was hoping you could take a look at my training/stats ect, and perhaps offer up any advice on anything you would change, add or needs improvement. I just came off a fairly succesful indoor season and now am training towards making the Canadian Pan-Am Junior Team.
Age : 19
Height : 1.88 m
Weight : 76.5 kg
I am Training 7 days a week, here is what each day consists of, and the weight sessions i have and am doing in the month of May. The number of sets for lifting changes weekly in 4 week cycles which follow a set # pattern of (4 -5 -6 -3). The type of lifts i do depend on what cycle im in, but usually will remain fairly consistant to which muscles they work.
Sunday – Event Specific Speed/Plyo Exercises and High Quality Technical work with High Jump, Lots of approachs, Drills to increase spatial awareness, Short approach jumps, 5-10 Full approach jumps at a high height.
Monday – Weight Session (Upper Body) – Incline Press (sets of 3 reps @ 85%)
– Weighted Pull ups (sets of 5)
– 3 different Weighted Abdominal Exercises (sets of 10)
Tuesday – Plyometric session usually involves fairly high volume of bounding, some event specific plyometric exercises, Box Jumps, Hurdle Jumps Ect.
– Weight session – Front Squats (sets of 3 @ 85%) (Past 90 degrees)
– Leg Curls (sets of 5 @ 80%)
– Back Extensions (sets of 3 @ 85%)
– One Legged Squats
Wendsday- Day off/Recovery Day -> light jogging, lots of static streching, ice bath.
Thursday- Weight Session – Power Cleans (sets of 3 @ 85%)
– Jerks (sets of 3 @ 85%)
– Glute Ham Raises (sets of 5)
Friday – Speed Training Session – Dynamic Speed Drills, sets usually in the 30 -80m range. Usually done between 80-100% depending on the workout.
Saturday – Weight Session – Jump Squats (sets of 2 @ 55%) (8-12 sets)
– Snatch (sets of 3 @ 90%)
– Reverse Hypers (sets of 10 @ 70%)
– 3 Weight Abdominal Exercises (sets of 10)
Personal Bests/Lifting Stats -
High Jump – 2.00 m (many a time indoors) (9 Stride approach)
1.95 m (3 stride approach)
Standing Back over – 1.65 m
Standing Long Jump – 3.17 m
Static Vertical Jump – 71 cm
3x Standing Long jumps – 9.55m
Standing Triple Jump – 9.34 m
30m (HT) – 3.79 s
Flying 30m (HT) – 3.00 s
3 Strides into 5 bounds -> 16.50 m
100 m (elec.) 11.58
Lifting Stats – This is my first year of real lifting with a strength coach, i have not done any 1 RM to date. But here are some lifting numbers.
Power Clean -> 88.5 kg for 5 sets of 3
Deep Squat -> 138 kg x 1 (alternating 3 reps at 90% / 1 rep at 95%)
Power Snatch -> 61kg for 3 sets of 3
Deep Front Squat -> 102 kg for 6 sets of 3
And that about sums up my weekely training. Athletics Canada has set the high jump standard at 2.05, hopfully ill get it. Any Feedback would be appreciated. Love the site and the videos, keep up the good work!!
Cheers
Simon.
Simon.Watts@dal.ca