Gettin Ready For The Season

[AznJumpr23]

what are you guys or girls doing to get ready for jumps during the season?
ive been lifting and doing sum plyos with light sprint workouts

[TripleMyJump]

Air Alert is where it's at.

[aidan]

I started my 15 week air alert program this past monday... 14 weeks until state qualifiers! (i think?)

[LAXCoach]

I started my 15 week air alert program this past monday... 14 weeks until state qualifiers! (i think?)

air alert = offseason

not to discourage but doing that during your season could lead to some problems. Then again, it is just indoor season so who really cares anyways.

[NVJumper13]

started air alert two weeks ago. will end in 13 weeks=end of Feb. First practice is end of Feb, maybe 1st week of March. I've also been doing bleacher workouts, 150's, lots of weights, and a few jumping workouts. well...since so many kids are trying the air alert this year, we will see how much it helps.

[AtownTx-Jurdler]

I lift 3 times a week .. relatively heavy to heavy
along with sprint workouts (2s 4s 6s)
and on thursdays either 1.5miles relatively fast .. 3miles pretty slow(im slow in it anyways lol)
saturdays 3 miles maybe 5 if im up to it that day

been doing this since school started 2nd week of august

tried are alert a couple weeks ago .. stopped after a week =P ;..

[TripleMyJump]

Wow...after just a week? Why?

[NVJumper13]

the first week is cake but im dreading that 4X100 on the leap ups. that's crazy hard is you're doing them all out. it'll definately be worth it if i can see some improvements this year.

[Beto]

started air alert two weeks ago. will end in 13 weeks=end of Feb. First practice is end of Feb, maybe 1st week of March. I've also been doing bleacher workouts, 150's, lots of weights, and a few jumping workouts. well...since so many kids are trying the air alert this year, we will see how much it helps.



Yeah, I´m doing the same, but the Air Alert program not, just the exercises, with some medicine balls of 12 pounds, also I´m doing lot of weights, and 150´s, 200´s, 300´s, 500´s, and 8km in wednesday, I´m doing plyos for triple jump, I can´t wait just to see in Feb. in the state qualifiers the result of this training


C ya

[AtownTx-Jurdler]

yeah really. i just did my first aa workout today, and the first week is not that hard. and i'm a girl. lol

lol its not like it was hard for me, I just didn't see the need for it on top of the program I was already on .. which I'll pretty much line out right specificaly now since I have nothing better to do :)


--------------------- school off season workout------
Monday -

Warm up 600 200m of which consists of 50m backwards run; 50m skips; 100m side hops ... then in the weightroom we go :)

In the weightroom percentages and reps vary weekly
almost always 3 sets of 5 or 3 sets of 7 65-80% or 3 sets of 5,4,3 80%-85%

Stretch takes about 10 minutes

Afterwards we have 5 stations 3 minutes each that consist of
-Quick hops on/off tires in 10s then 10s rest
-Jogging station
-Abs Station
-plyo boxes station its basicaly a line of ply boxes then we continually jump over its goes from low to high back to low and by high I mean up to my belly button
-Abs with medicine ball

this is when we usualy end workout days, but sometimes it is followed up with agility/plyos & small amount of running like a quarter

Tuesday

Warm up 600 200m of which consists of 50m backwards run; 50m skips; 100m side hops

Stretch takes about 15 minutes

Plyometrics/Agility includes but not limited to A, B, C Skip; high knee, high knee cross over, buttkicks, goose step, lunge, side lunge, quickstep/highknee kareoka, backwards run & the dreaded (by most but not myself lol I enjoy them) one legged buttkicks, two legged buttkicks, frog hops

Then we run lol workouts vary sample workouts would be
- 2x200; 2x600; 2x200; with about 3-5 minutes rest in between
- 5x400
- ladders 200-300-400-300-200 or 200-300-400-500-400-300-200 etc.

Stretch ..

Wednesday

Same as Monday

Thursday

Warm up 5 minute jog

Coach sends us out on a 1.5 or 3 mile run timed; required to run what we ran the previous weeks or better .. though we dont always do and he hasnt done anything about it yer =P

Stretch .. pretty much considered the easy day

Friday

Same as Monday
--------------------- end school workout week---

---------------------- on my own :)-------------
Saturday

Stretch

3-5 mile run

Stretch

abs/ push-ups

Sunday

Nothing! woot woot lol .. unless I don't do anything saturday then I do it Sunday
---------------------- END-------------

I think we have a really solid off season track program ... I like it :)

[AtownTx-Jurdler]

lol and to think, my off season is xc
although, if i may suggest .. you should probably do abs/pushups every single day. cals can only help you, and when you do them daily, the consistency will get you stronger, faster. i can't stress how important core work is though.

good luck to everyone! i really hope air alert works for me :D

yea pretty much everyday our coach tells us to do 500 crunches and 200 push ups a day on top of what we do ... i rarely do em :( .. im bad, its really hard for me to commit by myself

& as for XC being your off-season .. if your a distance runner, that's best obviously .. though if your school doesnt have a track off season program and your not a distance runner, XC is probably the best you can do, so at least your doing something

p.s. XC finished their season and they're all at our track class now :)
though on running, they usualy do twice the distance as we do ..

[aidan]

LAXCoach.. not necessarily true about air alerts during offseason.. peak jumping is 4-7 days after completion of week 15.. so i have it set up that i finish the program one week before the state qualifier meet, which will have me sitting pretty.. granted, it will hurt me at many of the earlier meets, doing air alerts the day before meets, but hey.. like u said.. who cares about them anyway?



as i was saying.. i did them last year also.. the 4x100 leapups do suck.. but not much more than the 2x20 the first week.. as long as you stick to the program, it really does ease you up, so that by the end of one week, your body is ready to take the slight increase the next..