High jump Phase 1 – Strength & Conditioning


Nikolai – Winter 2009

Phase 1 – Strength & Conditioning
Week 1 – 5 Mon, Wed, Fri = 3 x week @ Sognsvann
Week 6 Rest

Warm up

Stretches 1 – 7 and dynamics

Skipping 2 mins (250 jumps)

Drills
5m ankle x3
5m ankle, 5m heel x3
5 m ankle, 5 m heel, 5 m knee x3
Total 90 m

Barbell Complex 20kg
Upright row 7
High pull snatch 7
Squat press 7
Good mornings 7
Bent over row 7
Dead lift 7
Bicepp Curl 7
Total 49

Clean 70% max (explosive power)
3 sets x 10 reps @ 40-45 kg
5 Tiggers + 90 sec rest between sets
Total = 30 reps + 30 contacts

Squat (Quads + Hams)
1 x 10 @ 20 kg – Front + Full
1 x 10 @ 40 kg – Front + Full
3 x 10 @ 80 kg – Back + 90´ + 8 Box Split Jumps
1 x 10 @ 40 kg – Front + Full
90 sec rest between sets
Total = 40 reps + 24 contacts

Calf Raises (Gastroc)
5 x 20 @ 40/60/80/60/40 kg
30 – 40 sec rest between sets
Total = 100 reps

M. Greene (Stimulus – Response)
3 x 5 @ 45 kg 1-5 sec hold + clap
5 x Box 2 Box + 90 sec rest between sets
Total = 15 reps + 15 contacts

Core Abs
90 Degrees 20 – 30 sec
Head raise 20 – 30 reps
60 Degrees 20 – 30 sec
Plank 20 – 30 sec
Rev. Plank 20 – 30 sec
Sides L + R 20 – 30 sec
Slow s leg 20 – 30 sec
Slow b leg 20 – 30 sec
Total 3,30 – 5,30 min
2-3 Sets + 2 min rest

Cool Down
3 x 30 m Tempo Sprint
Stretches 8 – 15
Skipping 2 mins (250 jumps)

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About Simon Hunt

As a professional for over 15 years with a strong academic background, Simon has developed dynamic style of personal training. Effective, functional training routines, tailored towards your personal health and fitness goals are what he loves to work towards. This style of training is based around a wealth of experience that includes, working with numerous World and Olympic athletes, developing Norwegian sport champions, preventing heart problems and other diseases through exercise as a medicine, as well as countless private clients. www.sihunt.wordpress,com www.youtube.com/user/SiHunt As professional athlete and personal trainer, i have over 24 years experience in athletics where my expertise lie in the jump events and sprints. I also have knowledge of basketball and gymnastics. I have 15 years experience working as personal trainer 6 of which as an exercise physiologist training heart patients, ranging from angina to transplant, as well as many other specialised conditions i.e. diabetics etc.
This entry was posted in Athletics, Exercise, Fitness, High jump, Movement Drills, Nikolai, Plyometrics, Stomach, Strenght and Conditioning, vertical, Vertical power, Weight lifting and tagged , , , , , , , , , , , . Bookmark the permalink.

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