Maximising our athlete’s physical performance will rely on him strictly following 1-year training blocks which will focus on improving 4 main aspects of this event:
1) The 3 phases of the long jump (acceleration + maximum speed, take-Off and landing)
2) Physical Strength
3) Technique
4) Recovery
| Figure 1. Early season training blocks (1st-4th month) focus on higher volumes paired with technical and strength training [1]. These training sessions include repeated high intensity and volume efforts, with increased reliance on explosive drills as well as endurance training. The training load volume decreases gradually as the season progresses and the competition arrives. Therefore, in the pre competition block (8th-12th months) there is an increased focus on long jump technique and muscle recovery in order to reduce the heavy load stress the athlete has been exposed to previously. However, even during the pre-competition phase it is extremely important for our athlete to maintain high intensity trainings to prevent muscular atrophy that could be potentially caused by physical inactivity. |
Figure glossary: Nerve impulse transmission, muscle metabolism, muscle contraction, ground reaction force (GRF), muscle-tendon complexes, fast-twitch (type II) muscle fibres, muscle hypertrophy, air resistance, angular momentum, sore muscles, inflammation, toxins, lactic acid.