Lompat Jauh - Program Latihan

Berikut adalah gambaran keseluruhan latihan minggu bagi setiap tiga fasa program latihan
tahunan bagi Jump Long.
Hari

Fasa Persediaan

Fasa pra-pertandingan

Fasa persaingan

Isnin

Kestabilan kerja teras

3 x 30m pecut latihan
Long Jump latihan
3 x 300m Berat latihan

Kestabilan kerja teras

Kerja teras Kestabilan
3 x 30m pecut latihan
3 x 30m pecut latihan
Lompat Jauh latihan
Lompat Jauh latihan
2 x 300m Kompleks Latihan 2 x 200m @ usaha 100%

Selasa

Kestabilan kerja teras

3 x 30m pecut latihan
3 x 3 x (100m, 50m, 100m)
tempo berjalan

Kerja teras Kestabilan

3 x 30m pecut latihan
Long Jump latihan
8 x 100m @ usaha 90%

Kestabilan kerja teras

3 x 30m pecut latihan
Lompat Jauh latihan
Kompleks Latihan

Rabu

Rehat

Rehat

Rehat

Khamis

Kestabilan kerja teras

3 x 30m pecut latihan
Long Jump latihan
6 x 50m Berat latihan

Kestabilan kerja teras

3 x 30m pecut latihan
Lompat Jauh latihan
Kompleks Latihan

Kerja teras Kestabilan

3 x 30m pecut latihan
Lompat Jauh latihan
3 x 150m @ usaha 100%
Kompleks Latihan

Jumaat

Kerja teras Kestabilan

3 x 30m pecut latihan
Lompat Jauh latihan
6 x 200m

Teras Kestabilan kerja

3 x 30m pecut latihan
Lompat Jauh latihan
3 x 200m

Rehat

Sabtu

Kestabilan kerja teras

10 x 150m Berat latihan

Kestabilan kerja teras

5 x 150m @ usaha 100%
Kompleks Latihan

Pertandingan

Ahad

Rehat

Rehat

Rehat

Long Jump - Training Program

The following is an overview of a weeks training for each of the three phases of an annual
training program for the Long Jump.
Day
Monday

Preparation Phase
Core Stability work
3 x 30m sprint drills
Long Jump drills
3 x 300m

Pre-competition phase
Core Stability work
3 x 30m sprint drills
Long Jump drills
2 x 300m

Competition phase
Core Stability work
3 x 30m sprint drills
Long Jump drills
2 x 200m @100%

Weight training

Complex Training

effort

Core Stability work

3 x 30m sprint drills
3 x 3 x (100m, 50m,
100m) tempo runs

Core Stability work

3 x 30m sprint drills
Long Jump drills
8 x 100m @ 90% effort

Core Stability work

3 x 30m sprint drills
Long Jump drills
Complex Training

Wednesd
Rest
ay

Rest

Rest

Core Stability work

3 x 30m sprint drills
Thursday Long Jump drills
6 x 50m
Weight training

Core Stability work

Core Stability work
3 x 30m sprint drills
3 x 30m sprint drills
Long Jump drills
Long Jump drillsComplex 3 x 150m @100%
Training
effort
Complex Training

Tuesday

Friday

Core Stability work

3 x 30m sprint drills
Long Jump drills
6 x 200m

Core Stability work

3 x 30m sprint drills
Long Jump drills
3 x 200m

Rest

Core Stability work

Saturday 10 x 150m
Weight training

Core Stability work

5 x 150m @100% effort Competition
Complex Training

Sunday

Rest

Rest

Rest