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Long Jump - Training Program

The following is an overview of a week's training for each of the three phases of an annual training program for the Long Jump.

Day Preparation Phase Pre-competition phase Competition phase
Monday Core Stability work
3 x 30m sprint drills
Long Jump drills
3 x 300m
Weight training
Core Stability work
3 x 30m sprint drills
Long Jump drills
2 x 300m
Complex Training
Core Stability work
3 x 30m sprint drills
Long Jump drills
2 x 200m @100% effort
Tuesday 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
Wednesday Rest Rest Rest
Thursday Core Stability work
3 x 30m sprint drills
Long Jump drills
6 x 50m
Weight training
Core Stability work
3 x 30m sprint drills
Long Jump drills
Complex Training
Core Stability work
3 x 30m sprint drills
Long Jump drills
3 x 150m @100% effort
Complex Training
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
Saturday Core Stability work
10 x 150m
Weight training
Core Stability work
5 x 150m @100% effort
Complex Training
Competition
Sunday Rest Rest Rest

Rules of Competition

The competition rules for this event are available from:


Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2006) Long Jump Training Program [WWW] Available from: https://www.brianmac.co.uk/longjump/ljplan.htm [Accessed