What are the best weight training exercises for a competitive high jumper and what is the correct form..?
Question:I am a high and long jumper and jumps coach. I have been training using plyometrics, sprints and hill running but would like to add a few weights/resistance exercises. Squats and calf raises are no-brainers. I have heard that thigh extensions only add definition, not useful jumping muscle. What about hamstring curls? Clean and jerk? Snatch? I have even heard that bench presses aid explosive sports! Also that the heaviest weights develop fast twitch muscle fibres.
Some links or ideas as to correct form would be appreciated, before I wreck myself. I am 42 years old and jump 1.65 metres.
Answers:
The first two weeks of the weight program should be geared towards establishing base strength levels and proper lifting technique. In general, three sets of eight to 10 repetitions should be used and the athlete should lift three days per week. The suggested lifts include:
Bench Press
Power Cleans
Squats
Leg Press
Heel Raises
Lunges
Step Ups
In that this is a relatively large number of exercises, only six of the seven lifts are performed each session. The athlete is allowed to choose five of the six, with the coach selecting the remaining lift. This is done for two reasons. First, it allows the athlete regular input into their training (and helps to motivate them) and secondly, having the coach choose the remaining exercise insures that the athlete will not consistently avoid a lift that they prefer not to perform.
Following this initial period in the weight room the number of repetitions should decrease to eight with an accompanying increase in the amount of weight lifted. The 3 X 8 phase should last approximately four weeks.
I wouldn't recommend a Snatch lift, power Cleans instead. Much safer
As far as technique is concerned, take a look at the 2nd & 3rd links:
Durning the 90's he was simultaneously World,Olympic,European & Commonwealth Champ in his event?
I'm no expert but i find holding them for as long as possible helpsHeck, that's a deeply professional question. I'll try to answer it. Well, it's got to take some kind of squats for the quads and some raises for the calfs.
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