LONG JUMP, TRIPLE JUMP & SPRINTS What STRENGTH TRAINING SHOULD YOU DO?

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John Shepherd track & field coach - author & editor

Күн бұрын

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IN THIS VIDEO:
I take a look at strength training for long and triple jump and sprinting. This is a topic that keeps coming up on the channel. It provokes much debate and inertest.
There are various and often conflicting views on how to strength train for the jumping events. Some coaches and athletes are very pro weights, whilst others are less so. I sit more in the latter camp. I do believe that weight training has a value, however, I think there are far more better ways to gain the strength required to jump far and sprint faster.
In this video, although the focus is on weight training, we also take a look at body weight exercises that involve isometric muscular actions. Indeed we consider why strength training should embrace different muscular actions and not just the one most associated with weight training in particular - the concentric muscular action.
I forward some of the arguments as to why weight training can lack the ability to directly enhance jumping potential but I do also describe why it’s an adjunct to jump training if not a direct driver.
In terms of limitations we look at the forces generated during sprinting and jumping and the speed of movements and compare these to weight training.
However, muscles do need strength (tone too) and resilience to injury and this is where weights and other resistance training options have their benefits.
I have developed numerous jumpers over many years to achieve long jumps and few have really emphasised weight training in their schedules. So, I have a philosophy that seems to work year in year out.
We coaches have different philosophies but the key is to find out - whether you believe in weights or not - what gets results. Once you have a philosophy then you should stick to it in the main and just experiment around the periphery. I try to maintain 80% and then try/experiment with other activity for the other 20%.
This year, for example, we have done more sled work (pushing and pulling) which is in itself strength training and isometric work. We will see whether this aids performance. You’ll see the isos in the video.
Evaluation though can be difficult - hence sticking to that 80% rule as it were of a tried and tested training programme and philosophy provides confide that the results will come.
If you have any questions on the content of this video or any others then do leave a comment and thanks for watching.
#strengthtraining #longjump #weighttraining
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John Shepherd is an ex Team GB long jumper and now coach to top athletes of all ages... from English Schools Champions, to European junior Champions to senior internationals. He's coached for the England team.

Пікірлер: 21

@daanmichiels3512 2 жыл бұрын

I agree with you but, at the end you tell us that weight training doesn't directly improve long or tripple jump. There is a lot of evidence of weight training (with high load low reps in the first block and than transitioning to power specific training) improving maximum speed. This is a key factor in the long jump, so in my opinion it does dirrectly improve your long jump. Do you have some references of good quality studies specificly for long jumping and weight training? I would be intrested to read some of them!

@3meandyou 2 жыл бұрын

Love you stuff and your thought processes is right on time!

@Johnshepherdtrackcoach 2 жыл бұрын

Many thanks 👍🏽🙏🏽

@ashleyseay2871 2 ай бұрын

I feel the exact way I'd actually say that you're theory can apply to many sports. I prefer body weight.

@Johnshepherdtrackcoach 2 ай бұрын

There is a role for resistance training (and that includes weights) but I think like you it’s overrated for some sports but can be applied to them all.

@xenatulin 2 жыл бұрын

Many thanks for this explanatory, informative and detailed video 🙏 Also, the t-shirt is very nice 😊

@Johnshepherdtrackcoach 2 жыл бұрын

Many thanks and many thanks 👍🏽🙏🏽

@harbirsinghrai1455 2 жыл бұрын

Hi coach , thank you for detailed video, i want to know about allout repetitions by athletes of 200m twice a week is beneficial or not ( below 180m ) in off and mid season ,

@conormorton1946 10 ай бұрын

hi John big question for you what split workouts do your athletes take?

@jamiechase7758 2 ай бұрын

I'm hoping to jump into the master's next year. Before last year's shoulder surgery, I was physically stronger than in my competitive years (28 and beyond). I finally got my shoulder fixed, and I'm rehabbing. Currently, at 225 pounds and standing 6'3", I'm too muscle-bound to jump effectively. I need to be back around 205 pounds. Just three years ago, I was able to clear 6'8" after not jumping for over a decade. However, my main event is the triple jump. Any suggestions???

@Leonidas-eu9bb Жыл бұрын

In one sentence: 'strength is specific'. Also one very important aspect is. just because better jumpers are generally stronger does NOT mean getting stronger makes you a better jumper! correlation is not causation.

@ktjm77 10 ай бұрын

What’s your thought on barbell exercise for young athletes?? Aged 14-18

@tanner3807 13 күн бұрын

How many times should a triple jumpers that’s age 17 lift in the off-season

@darren8025 8 ай бұрын

I want to ask you, practicing the strength training of triple jump will bring us better weight to bear our own weight. Can it be changed in the process of training and improving our movements within 3 months?

@keerthivasramkumar9293 2 жыл бұрын

Hi coach, weight training does help with force production what’s your opinion on this. Also when performing a heavy lift such as a back squat with the intent of moving the weight as fast as possible, what are benefits of doing that ?

@Johnshepherdtrackcoach 2 жыл бұрын

Yes, it will have that benefit you refer to … it will increase your muscles ability to express force - but that force is not the same as that required to jump (much quicker, more impact, greater eccentric element …). So, to me weights is that adjunct that I refer to in the video and not a direct driver of performance. You need to do it but I’d not make it a priority for improving jumping. There are much more productive in terms of increasing jumping returns ways to train. Hope this helps.

@keerthivasramkumar9293 2 жыл бұрын

@@Johnshepherdtrackcoach thank you for your reply 🙏

@gautamghoter1962 Жыл бұрын

How much jump an athlete can make with a speed of 30-32 kmph ?

@ketanwrite 2 жыл бұрын

Sir before how many days before competition we should shift from weight training to complex training. Or which type of weight training we should perform during seasons.

@Johnshepherdtrackcoach 2 жыл бұрын

Ketan, this is a complex answer and I think it's best I answer it in a video or videos. As it happens this week's video will be on potentiation and complex and contrast training for competition boosting. That's to say how you may be able to jump further/sprint faster by using plyometrics as a strategic part of your warm-ups. I will give you one point; I think it's advisable to complex/contrast train for the majority of your "conditioning" training sessions. This way you'll benefit more from consistent potentiation and a more specific transference into your speed and technical jumping. Hope this helps. Thanks for passing by and all the best.

@ketanwrite 2 жыл бұрын

@@Johnshepherdtrackcoach thanks coach for your kind and helpful reply