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)

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)

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)

Weight Lifting Session for Fun

OK, so here is the lifting session I have been doing about twice a week for my legs and jumping power. I fit my training in between my personal training clients, so I do it fast with as little rest as I can cope with. The lifting I will complete with in about 40 min max. For warm-up I do 2000m rowing or 10 min X-trainer, also 1 min petella (knee cap) massage each leg. Due to my weight lifting shoes being lost in the post to Norway (very upset as they were signed by Steve Smith, UK high jump record holder), I only use regular trainers and no wrist straps. My goal is to clean 100+ kg before I am 30 yrs old at the end of August 2009. Then my session, at 75 kg body weight, is:

Barbell complex 20 kg 1 set of 10 reps
Over head full squat 20 kg 1 x 10

Clean:
60 kg 1 x 8
80 kg 1 x 4
85 kg 1 x 3
95 kg 1 x 2

Full Squat (fast acceleration all the way up)
40 kg 1 x 10
60 kg 1 x 10
80 kg 1 x 10

90º Squat
100 kg 1 x 10
120 kg 1 x 10

Full Squat Wide Stance (fast acceleration all the way up)
60 kg 1 x 10
40 kg 1 x 10

Calf Raises From Step (fast and full range - 30 sec rest)
60 kg 1 x 20
80 kg 1 x 20
100 kg 1 x 20
80 kg 1 x 20
60 kg 1 x 20

15 min X-Trainer + Physio Ball sit-ups 10 kg x 100 reps

Get up and get going baby!

Big Ron shows how to get yourself up for it. Forget the weight, forget the size of the man. Listen to how he talks himself into this maximal exercise. All jumpers and explosive athlete can learn from this positive self talk. Lightweight indeed!

[youtube=http://www.youtube.com/watch?v=WVA6BaiLgXA]

Norge Bob Push Starts

Norwegian bob push start practice - sognsvann, Oslo. Nic, Erik, Tommy, Raz & Steinar show some good team work. The yellow mark on the track is at 15m, there should be up to 15 foot contacts before this mark. take note of the arm positions while pushing, and the change of grip of the breakman after two strides.

[googlevideo=http://video.google.com/videoplay?docid=-5298704466733073098&hl=en]

Renstrøm Box Take-Off

This is a simple variation of a box jump. The aim is too jump on to the box sideways landing in a high or long jump take-off position. This must be done by driving the take-off leg down onto the box making contact at the same time the knee and hip become fully extended. This is not a jump to 'step-up' on the box. The arms and free knee must drive up very fast to 'snap' into the take-off position on top of the box. This exercise is also good for take-off stability in the ankle joint. This exercise can be used as plyomectric drill between weightlifting sets e.g. squats.

Click this link to view and download

[googlevideo=http://video.google.com/videoplay?docid=7945870909890326015&hl=en]

Stefan Holm Barbell and Box Runing Exercises

After my visit to kalstad, Sweden, to train with and get jumping advice from 2004 Olympic Champ Stefan Holm and his father Johnny, I have incorporated two great exercises into my jumping programmes. The first is an extension of a movement drill used in warm-up by Stefan. The difference here is that a 15 – 20kg barbell is used. This exercise requires a very fast double arm and knee drive that must be co-ordinated. The planted leg must be driven down through the floor with full hip and knee extension. If you are new to this I recommend that it is first done with no weight or wooden pole, and progressed to a full barbell. This is a true co-ordination and speed exercise, if this movement is poor, reduce the weight used. The barbell take off twits that follow are to be done slowly and develop ankle stability as well as core rotational stability. Only use a weighted barbell if you are experienced in this exercise. I recommend using a wooden pole to practice on first

Click this link to view and download

[googlevideo=http://video.google.com/videoplay?docid=-1991349824612009262&hl=en]

The second exercise is a take-off specific plyometric drill. 3 Boxes are used 5 cm, 10 cm and a 15-20 cm. They are placed 11-12 feet apart. The aim of this exercise is to run over the boxes planting the take-off foot on the box and the opposite leg on the floor with a flat foot or toe contact. The leg used on the floor shoud not colapse and should push through with full hyperextension. The rhythm of this exercise is important and the time between the floor step and box step should be as short as possible. As a coach you should be able to hear this distinct rhythm.

Click this link to view and download

[youtube=http://www.youtube.com/watch?v=XCdRMasjBk8&feature=fvw]

Step Ups - Weight Lifting

Step ups done with around body weight on to a 15 cm high step. This is a good single leg exercise for jumpers. The low box is closer to the angle of knee flexion used in jumping than a large box. This helps event specific power co-ordination. The transfer of weight between feet must be as fast as possible with a high pic up and knee lift. A high and full, fast hip extension is essential. 3 sets of 8 - 10 reps per leg followed by plyometric box jumps between sets for max height will maintain muscle speed.

Click this link to view and download

[googlevideo=http://video.google.com/videoplay?docid=-4859274106275013959&hl=en]

M Renstrøm Weights Session

Sognsvann Friday 20th June

Vibration 3x2 mins @ 12, 20, 40 hz
Cycle + jog 10 mins

Holm Box Runs 3 @ 9 feet apart + 3 @ 10 feet apart. Right foot take off.

Barbell warm-up 20 kg

Front Squat 90º 2x6 reps @ 60, 80 kg
Back Squat 45º 3x3 reps @ 110, 120, 130 kg - explosive ( felt easy and light )

Snatch 2x6 reps @ 20, 25 kg
3x3 reps @ 35 kg - split legs

Split Jumps 20 reps @ 35 kg
16 reps @ 40 kg
12 reps @ 42.5 kg

Hold + Clap 1-5sec 3x5 reps @ 67.5, 70, 72.5 kg

Bench-press 3x3 @ 55 kg

Sprint 3x20 m - relaxed strides
Fast Feet + Hands 5x30 reps - rhythm acceleration

Wobble Board Squat 2x10 reps, 3 kg ball
Take off kicks 10 reps each leg
Take off throws 10 reps each leg, 3 kg ball

Medicine Ball 3 kg Feet up rebound throw 25 reps
Hip raise and throw 10 reps
Side twist throws 10 reps each side

Calf Raise 3x50 reps fast body weight - full range
Toe Raise 3x15 reps 8 kg

Stretch + Cycle 10 mins
Vibration 3x2 mins @ 12, 20, 40 hz

[googlevideo=http://video.google.com/videoplay?docid=-4533748086658026209&hl=en]

US Jumps Coach Joel

Joel's JumpCoach Blog.

Check this smart blog out. US based Joel takes you through his training and philsophies on high jumping and strength training.  A nice personal guide to the inside of jump training that jumpers and coaches of all standards will appriciate. His 'Techniqual High Jump Manifesto' gives a good breakdown of high jump components. Click the highlighted text above to view, or you can go to see his videos on youtube at:

http://uk.youtube.com/jumpscoach

Circuit Training

Circuit training is excellent for your aerobic fitness, movement strength and recovery rates. Here is a circuit that I use in the 'Foundation and Base' phase of training. It is presented in MicroSoft Excel file. Click the image below to download.

Air Time Technique

Three new videos demonstrating spatial awareness techniques for high jumpers and gymnasts. When performing these exercises stay relaxed and follow through with the movements focusing on creating the correct shape in the air with your body. Click each picture below to view and download to your video-ipod



Backwards Layout - create the shape of a Frosbry flop layout by jumping backwards and landing on your front. Repeat three times then move on to the the back-flip.



Back-flip - the same motion as the backwards layout except lead with the arms and hands and bring the legs over quickly while keeping them straight. Repeat three times then move on to the the back somersault.



Back Somersault - jump directly upwards and focus on tucking your knees towards your chest. The tighter you tuck the faster you will rotate. Try to slap your ankles with your hands, this will help to guide you. Repeat three times before taking a rest.

Weightlifting - Clean and Snatch Videos

The clean and snatch are the basic lifts in weightlifting. These are the exercises to train power for jumping and plyometrics. The snatch includes the regular and split techniques, along with an combined double lift inspired and filmed by Kevin Brown (Jamaican discus legend). Click each link below to view and download to your video-ipod

Clean Snatch

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Freestyle Weight Lifting

20kg weight lifting bar, freestyle cool down at the end of the session. Filmed at Norman Green Centre Solihull England. Arje, Luke and Si show how its done.

Click image to view and download
[googlevideo=http://video.google.com/videoplay?docid=8861953154791324706&hl=en]