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The following tips are training strategies related to speed and power development for the long jump and triple jump from Boo Schexnayder presentation notes on this subject.
Re-printed with permission from the author.
- A horizontal jumper’s speed and power capabilities are the greatest determinants of success.
- Elite horizontal jumpers show remarkably similar levels of speed and power development, so the primary goal of an athlete aspiring to this level should be developing comparable levels.
- The speed and power development training program is therefore the most crucial element of the training program for the emerging athlete wishing to achieve elite status.
- While not the primary subject of this presentation, the strength training program is crucial as well, because strength levels are a component of and a supporting quality of speed and power.
- Strength training, like speed and power training, is a neuromuscular type of training. Therefore errors in the planning and administration of the strength program will harm the achievement of speed and power improvement.
- We will call other training modalities general training. The general training program serves as a support system for the speed and power development program.
- While failure in these areas may affect performance, they do not necessarily affect the potential for performance. While speed and power development is our primary concern, development of the support systems is important and may take precedence at times, especially when high speed power training levels have already been achieved.
- The neuromuscular system consists of the central and peripheral nervous systems and associated skeletal muscle. Its efficiency at creating efficient neural signals and recruiting muscle tissue determines the ability to perform.
- Training the neuromuscular system requires training at high intensities. This high intensity may take the form of high speeds of movement, overcoming great resistance, or anything in between.
- Training the neuromuscular system requires long rest periods. These periods must be long enough to guarantee the intensity of effort.
- Most successful training programs show 50-60% of training time dedicated to this type of work. Most 6 day training weeks devote 3-4 days to this type of work.
For more information on Boo’s programs, see MultiEvent Training & Practice Organization and Complete Technique & Teaching for the Jumping Events and Complete Program Design for the Jumping Events.
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