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Overview
The seasons training program is based on the six phases detailed on my Planning
page where each phase comprises of a repeated four week plan. The workload in the
first three weeks of the plan should increase each week (easy, medium, hard) and the
4th week comprise of active recovery and evaluation tests to monitor training progress.
The aim of the 4 week cycle is to build the athlete up to a level of fitness (3 weeks),
allow a recovery (1 week), build you up to higher level of fitness, allow a recovery and so
on. Remember a plan is athlete specific and the results of the tests in the 4th week
can be used to adjust the training in the next four week cycle to address any limitations.
Coaching Points
When coaching the jumps with young athletes focus on the following points:
1. Fast controlled approach
2. Fast extension of ankle, knee and hip at take off
3. Long and thin in the air
4. Controlled landing
Phase 1 - 16 weeks
Phase 2 - 8 weeks
Phase 3 - 8 weeks
Phase 4 - 8 weeks
Phase 5 - 8 weeks
Phase 6 - 4 weeks
Suggestions as to the sessions for each phase are detailed below. I leave the content of
each four week cycle to you.
Phase 1
Tuesday
Technique training - standing, 1-5 step, short approach. Longer approach for
vaulters. (3-6 x 4-10 x practices). All aspects of jump/vault are worked on. .
Thursday
Repetition runs - 1-3 x 3-5 x 100-150m. good running technique throughout unit.
Sunday
Notes
Phase 2
Tuesday
Pole Vault
o
High Jump
o
3-6 x 4-10 x 7-15 stride jumps with rolling starts or high speed 'touch-off
'jumps used in alternate sets with short approach maximum height jumps,
4-6 x 4-6 alternating.
Thursday
Sunday
Notes
Pole Vault - May work on vaulting technique on Sunday in place of 2nd event and
also on Thursday as part of the special exercise.
Phase 3
Tuesday
4-8 x 40m from standing and 3-6 x 150m fast and relaxed.
Thursday
Sunday
Competition or
Notes
Phase 4
Tuesday
Pole Vault
o
High Jump
o
3-6 x 4-10 x 7-15 stride jumps with rolling starts or high speed 'touch-off
'jumps used in alternate sets with short approach maximum height jumps,
4-6 x 4-6 alternating.
Thursday
Sunday
Notes
Pole Vault - May work on vaulting technique on Sunday in place of 2nd event and
also on Thursday as part of the special exercise.
Phase 5
Tuesday
4-8 x 40m from standing and 3-6 x 150m fast and relaxed.
Thursday
Sunday
Competition or
Notes
Preparation Phase
Pre-competition phase
Competition phase
Monday
Tuesday
Rest
Rest
Thursday
Friday
Rest
Saturday
Sunday
Rest
Rest
Wednesday Rest
Rest
Preparation Phase
Pre-competition phase
Competition phase
Monday
Tuesday
Rest
Rest
Thursday
Friday
Rest
Saturday
Sunday
Rest
Rest
Wednesday Rest
Rest