COMPETITIVE
PREPARATION
PHASE
1
3.1 WEEKLY TRAINING PROGRAM
ATHLETE/TEAM : INDIVIDUAL SPORT : LONG JUMP
Training Phase Competitive
Training Sub Phase Competitive Preparation Phase
Macro Cycle 10
(Monthly)
Micro Cycle 37
(Weekly)
Overall Intensity 54%
Day Mon Tues Wed Thurs Fri Sat Sun
Training win Gold Medal Competition Days
Objective
Daily 70% 65% 75% 60%
Training
Intensity
Training -Build -Build Ups - Speed -Track
Activity Ups -Technique -Speed Testing
-Speed -Medicine Drills -General
-Multi Ball -Weight Strength
Jump -General Training
-Weight Strength -Strength
Training Circuits
-Hurdle -Multi
Mobility Throw
2
INTENSITY GRAPH
Intensity
85-100%
(High)
65%-84%
(Medium)
50%-64%
(Low)
Days Mon Tue Wed Thurs Fri Sat Sun
DAILY TRAINING PROGRAM (MONDAY)
Athlete/Team : Sport : Long Jump Macro Cycle : 10
Individual
Date/Day : Time : 4 pm - 6 pm Micro Cycle : 37
Monday
3
Equipment : Rest Interval : Intensity : 70%
Plyometric Box Rest 1minute between sets
Hurdles 30 second rest between exercise
No Activities / Drills Duration / Notes
. Dosage
1. a. Warm Up 10 minutes - count from 1 – 8 before
change to other warm up
Forward Run
exercise.
Run and Scoop
Backwards Run
Backward skip with arm swings
Forward skip with arm swings
b. Dynamic Flexibility -
Eagles
Alternate Lateral Lunge
Scissors 10 reps
Leg Whip
Hurdle Seat Exchange
Double Knee Tuck
Lunge Exchange.
2. Hurdle Mobility - 6 reps x 1 set 6 hurdles needed for
this drills.
A Skips
B Skips
C Skips
Skip Overs
3. Build Ups -
50 meters 4 reps
4. Speed Development - Athletes must know
their run up.
Runway rehearsals 6 reps
4
5. Multi Jumps - 2 reps each x 20 m
Right and Lest single
leg Jump and speed for
20 meters.
-RRR
-LLL
-RRL
-LLR
- RRLL -
LLRR
6. Weight Training - Use body weight
Clean + Front Squat + 5 reps x 3 sets
Jerk
Half Squat Jump 4 reps x 5 sets
Pull Overs 4 reps x 6 sets
7. Hurdle Mobility - 8 reps x 1 set 8 hurdles needed
Alternate Walkover
AlternateBackward
walkover
Alternate Around the
World
Lateral Bent walkover
8. Cool Down – Static 10 minutes
Flexibility - PNF
5
DAILY TRAINING PROGRAM (TUESDAY)
Athlete/Team : Sport : Long Jump Macro Cycle : 10
Individual
Date/Day : Time : 4 pm - 6 pm Micro Cycle : 37
Monday
Equipment : Rest Interval : Intensity : 65%
Hurdles 1 minute rest between set
Medicine Ball 30 second rest between set
No. Activities / Drills Duration / Dosage Notes
1. a. Warm up 10 minutes Both side left and
Forward run right for side shuffle.
Backward skip & run Front and back for
eagles and front,
Weave run
back and side for leg
Side shuffle swing.
Arm circle lunge
Skip lunge
b. Dynamic Flexibility 10 reps
Prisoner Squats
Hip Circles
Trunk Twists
Single Knee Tucks
Supine Leg Swings
Spiderman Walks
Fence Series
- Leg Swings
- Hip Flexor
2. Hurdle Mobility - 8 reps x 2 sets 6 hurdles needed
Alternate Walk Over
Walk Over
6
Over and Back
Over and under
Alternate static
3. Speed drills -
A skip
A run
B skips
Backward cycle
Straight leg shuffle
2 reps x 1 set x 40m
4. Build Ups -
50 meters
4 reps x 1 set
5. Technique 2 reps x 1 set Full jump training
Approach
Take Off
In the Air
Landing
6. Medicine Ball 10 reps x 1 set
Straight arm lunge
twist
Single leg RDL
Medial/Lateral Kick
V-sit with Russian
Twist
Prone catch and toss
Seated hip toss
OH lateral bends
Chest Pass
7. General Strength - 15 reps x 1 set
Push Ups
7
Prisoner Squats
Jack knives
Back hyper
Push up with claps
Rocket jumps
8 Cool down 10 minutes
8
DAILY TRAINING PROGRAM (WEDNESDAY)
Athlete/Team : Sport : Long Jump Macro Cycle : 10
Individual
Date/Day : Time : 4 pm - 6 pm Micro Cycle : 37
Wednesday
Equipment : Rest Interval : Intensity : 75%
Gym 1 minute rest between sets
Medicine Ball 30 rest between exercise
Plyometic Box
No Activities / Drills Duration / Dosage Notes
.
1. Competition Warm Up 10 minutes
2. Speed Development -
Runway 8 reps
3. Speed Drills -
30 m mini hurdles 4 reps x 1 set
4. Weight training
Close grip
snatch 5 reps x 5 sets
Dumbbell Step on 3 reps x 5 sets
Jumps
Dumbbell Bench 4 reps x 6 sets
9
5. Strength Circuit 12 reps x 1 set
Ball leg curls
Medial/lateral hip
machine
Reverse hyper
Weighted
Pull ups
Bench triceps dips
Supine rows
Push up to row
Single leg extension
Hanging knee lifts
with medicine ball.
6. Multi Throw - 3 reps x 1 set
Hop, hop overhead
back
Hop , hop between
the leg forward.
Box - overhead back
Box - between legs
forward.
7. Cool Down - 10 minutes
Static Flexibility -
Deep Squat
Lateral Squat
Sprint Roll Push and
Pull
Butterfly
Seated Arm Pull
Quadriceps Stretch
Quadriceps Lift
10
Shoulder Lift
11
DAILY TRAINING PROGRAM (THURSDAY)
Athlete/Team : Sport : Long Jump Macro Cycle : 10
Individual
Date/Day : Time : 4 pm - 6 pm Micro Cycle : 37
Thursday
Equipment : - Rest Interval : Intensity : 60%
1 minute rest between sets
No Activities / Drills Duration / Dosage Notes
.
1. Track Testing - Athlete mark their
own run up.
Full run up and jump 3 reps
2. General Strength (with leg 12 reps x 1 set
raise) -
Elbow stand - Prone,
supine, side
Hand stand - prone,
supine, side
Low reach crunch
12
TRANSITION
13
3.1 WEEKLY TRAINING PROGRAM
ATHLETE/TEAM : INDIVIDUAL SPORT : LONG JUMP
Training Phase Transition
Training Sub Phase Transition
Macro Cycle 12
(Monthly)
Micro Cycle 45
(Weekly)
Overall Intensity 52%
Day Mon Tues Wed Thurs Fri Sat Sun
Training To help faster recovery Rest
Objective
To recover the athlete mental
To maintain body weight
To maintain aerobic fitness
To have fun and release stress
Daily 50% 50% 55% 50% 50%
Training
Intensity
Training -slow -Jungle -swimming -Zumba -Hiking
jogging
Activity Trekking
-Ice Bath
14
INTENSITY GRAPH
Intensity
85-100 %
( High )
65 %-84%
( Medium )
50 %-64%
(Low )
Days Mon Tue Wed Thurs Fri Sat Sun
15
DAILY TRAINING PROGRAM(MONDAY)
Athlete/Team : Sport : Long Jump Macro Cycle : 12
Individual
Date/Day : Time : 4 pm - 6 pm Micro Cycle : 45
Monday
Equipment : Rest Interval : - Intensity : 50%
No Activities / Drills Duration / Dosage Notes
.
1. Slow jogging 40 minute
2. Ice Bath - To prevent muscle
soreness
16
DAILY TRAINING PROGRAM(TUESDAY)
Athlete/Team : Sport : Long Jump Macro Cycle : 12
Individual
Date/Day : Time : 8 am - 10 am Micro Cycle : 45
Tuesday
Equipment : Rest Interval : - Intensity : 50%
No Activities / Drills Duration / Dosage Notes
.
1. Jungle Trekking 10 km
17
DAILY TRAINING PROGRAM (WEDNESDAY)
Athlete/Team : Sport : Long Jump Macro Cycle : 12
Individual
Date/Day : Time : 5 pm - 6 pm Micro Cycle : 45
Wednesday
Equipment : Rest Interval : - Intensity : 55%
No Activities / Drills Duration / Dosage Notes
.
1. Swimming
50 m to 100 m -
18
DAILY TRAINING PROGRAM (THURSDAY)
Athlete/Team : Sport : Long Jump Macro Cycle : 12
Individual
Date/Day : Time : 7:30 am - 8 am Micro Cycle : 45
Thursday
Equipment : - Rest Interval : Intensity : 50%
No Activities / Drills Duration / Dosage Notes
.
1. Zumba 1 hour 30 minutes
19
DAILY TRAINING PROGRAM (FRIDAY)
Athlete/Team : Sport : Long Jump Macro Cycle : 12
Individual
Date/Day : Time : 7:30 am Micro Cycle : 45
Friday
Equipment : - Rest Interval : - Intensity : 50%
No Activities / Drills Duration / Dosage Notes
.
1. Hiking 10 - 15 km
20
21
