Triple Jump Training Program

A training program has to be developed to meet the athlete's individual needs and consider many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible.

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

Day	Preparation Phase	Pre-competition phase	Competition phase
Monday	Core Stability work 3 x 30m sprint drills Triple Jump drills 3 x 300m Weight training	Core Stability work 3 x 30m sprint drills Triple Jump drills 2 x 300m Complex Training	Core Stability work 3 x 30m sprint drills Triple 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 Triple Jump drills 8 x 100m @ 90% effort	Core Stability work 3 x 30m sprint drills Triple Jump drills Complex Training
Wednesday	Rest	Rest	Rest
Thursday	Core Stability work 3 x 30m sprint drills Triple Jump drills 6 x 50m Weight training	Core Stability work 3 x 30m sprint drills Triple Jump drills Complex Training	Core Stability work 3 x 30m sprint drills Triple Jump drills 3 x 150m @100% effort Complex Training
Friday	Core Stability work 3 x 30m sprint drills Triple Jump drills 6 x 200m	Core Stability work 3 x 30m sprint drills Triple 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. (2007) Triple Jump Training Program [WWW] Available from: https://www.brianmac.co.uk/triplejump/tjplan.htm [Accessed 2/5/2025]

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