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)