Long Jump - Training Program

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

Day	Preparation Phase	Pre-competition phase	Competition phase
Monday	Core Stability work 3 x 30m sprint drills Long Jump drills 3 x 300m Weight training	Core Stability work 3 x 30m sprint drills Long Jump drills 2 x 300m Complex Training	Core Stability work 3 x 30m sprint drills Long 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 Long Jump drills 8 x 100m @ 90% effort	Core Stability work 3 x 30m sprint drills Long Jump drills Complex Training
Wednesday	Rest	Rest	Rest
Thursday	Core Stability work 3 x 30m sprint drills Long Jump drills 6 x 50m Weight training	Core Stability work 3 x 30m sprint drills Long Jump drills Complex Training	Core Stability work 3 x 30m sprint drills Long Jump drills 3 x 150m @100% effort Complex Training
Friday	Core Stability work 3 x 30m sprint drills Long Jump drills 6 x 200m	Core Stability work 3 x 30m sprint drills Long 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

The competition rules for this event are available from:

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (2006) Long Jump Training Program [WWW] Available from: https://www.brianmac.co.uk/longjump/ljplan.htm [Accessed