Sample Training Constructs

From Complete Track and Field Conditioning for the Jumps

Boo Schexnayder (2006)
General Preparatory Period
Following is a typical microcycle appropriate for the General Preparatory Period
Monday
(Theme: Neuromuscular Development, High Demand)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Sprint Development Drills
Acceleration Development (4x10, 4x20, 4x30)
Multi Jump (Short Bands)
Weight Training
Olympic Lifts (Pulls 6x4)
Deep Squats (4x8)
Bench Press (4x8)
Cool Down Activity
Tuesday
(Theme: General Training, Energy System and Endocrine Development)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Hurdle Mobility
Technical Drills
General Strength
Total Body Circuit
Abdominal/Spinal Circuit
Bodybuilding Lifts
Barefoot Cool Down and Foot Strengthening Work

Wednesday
(Theme: Neuromuscular Development, Low Demand)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Sprint Development Drills
Build ups and Technical Runs
Weight Training
Olympic Lifts (Cleans 4x3)
Step Ups (2x5)
Lunge Walks (2x5)
Incline Press (4x5)
Multi Throws
Cool Down Activity
Thursday
(Theme: General Training, General Strength and Strength Endurance Development)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Hurdle Mobility
Technical Drills
Medicine Ball Circuit
General Strength
Barefoot Cool Down and Foot Strengthening Work
Friday
(Theme: Neuromuscular Development, High Demand)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Sprint Development Drills
Acceleration Development (Resisted Runs, 12x30)
Multi Training
Olympic Lifts (Pulls 6x4)
Deep Squats (4x8)
Bench Press (4x8)
Cool Down Activity

Saturday
(Theme: General Training, Energy System and Endocrine Development)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises

Specific Preparatory Period

Following is a typical microcycle appropriate for the Specific Preparatory Period
Monday
(Theme: Neuromuscular Development, High Demand, Short Duration Activities)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Sprint Development Drills
Acceleration Development (3x20, 3x30, 3x40)
Weight Training
Olympic Lifts (Snatch 6x2)
Deep Squats (6x5)
Bench Press (6,5,4,3,2)
Multi Throws
Multi Throws
Cool Down Activity
Tuesday
(Theme: General Training, Energy System and Endocrine Development)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Hurdle Mobility
Short Run Jumping and Technical Drills
General Strength
Abdominal/Spinal Circuit
Bodybuilding Lifts
Barefoot Cool Down and Foot Strengthening Work

Wednesday
(Theme: Neuromuscular Development, High Technical Demand)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Sprint Development Drills
Runway Rehearsal
Bounding Drills
Weight Training
Olympic Lifts (Pulls 6x3)
Split Squats (2x6)
Split Deadlifts (2x6)
Pullovers (4x6)
Cool Down Activity
Thursday
(Theme: General Training, General Strength and Strength Endurance Development)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Hurdle Mobility
Short Run Jumping and Technical Drills
Advanced Core Exercises
Barefoot Cool Down and Foot Strengthening Work
Friday
(Theme: Neuromuscular Development, High Demand)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Sprint Development Drills
Speed Development (90m Sprint-Float-Sprint x 4-5)
Depth Jumps
Olympic Lifts (Cleans 6x4)
Half Squats (4x6)
Speed Incline Press (4x6)
Cool Down Activity

Saturday
(Theme: General Training, Energy System and Endocrine Development)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Sprint Development Drills
Intensive Tempo (250, 2x200, 3x150, recoveries 4 minues)
Medicine Ball Circuit
Barefoot Cool Down and Foot Strengthening Work

Competition Period
Following is a typical microcycle appropriate for the Competition Period
Monday
(Theme: Neuromuscular Development, High Demand, Short Duration Activities)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Sprint Development Drills
Acceleration Development (3x20, 3x30, 3x40)
Hurdle Hops 8x4 hurdles
Weight Training
Olympic Lifts (Snatch 6x2)
Weighted Squat Jumps (4x6)
Speed Incline Press (4x6)
Russian Twists 2x8
Cool Down Activity
Tuesday
(Theme: General Training, Energy System and Endocrine Development)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Hurdle Mobility
Short Run Jumping and Technical Drills
General Strength
Abdominal/Spinal Circuit
Medicine Ball Drills
Barefoot Cool Down and Foot Strengthening Work

Wednesday
(Theme: Neuromuscular Development, High Technical Demand)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Sprint Development Drills
Runway Rehearsals
Speed Development (120m Sprint-Float-Sprint x 2-3)
Weight Training
Olympic Lifts (Pulls 6x3)
Bodybuilding Lifts
Cool Down Activity
Thursday
Rest and Rehabilitation
Film Study
Friday
(Theme: Neuromuscular Competition Prep)
Warm up Jog
Static Stretching
Dynamic Flexibility Exercises
Sprint Development Drills
Acceleration Development (20 meter Block Starts x 8)
Weight Training
Olympic Lifts (Cleans 5x2)
Multi Throws
Cool Down Activity
Saturday
Competition