Christian, thank you for the interesting and useful comments.
I was surprised to learn that the problems with your back (spinal column) were caused by the triple jump training. Quite discouraging for me. Maybe during bounding drills I have to put an elastic broad belt around my waist (it stabilizes the low back).
I can’t find online a really good and comprehensive article about medical contra-indications for practicing certain athletic events and drills.
Till now I have heard that TJ may cause problems with the knees (knee joint). That’s why Usain Bolt does not want to try it. Hope he will try the long jump after 2-3 years.
“…I would concentrate on …particularly the overhead squat. Also front squats are easier on your back; they put more emphasis on your quads”
Very useful & nice to hear - that’s what I want. I’m a bit afraid of the snatch and clean & jerk movements, so I will try overhead and front squats only.
”A good leg builder is bicycling…”.
Well, I am afraid that long slow bicycling will have a similar effect to long slow running. Maybe it’s better to do a bicycling fartlek – alternating 100-200m fast, 200-400m relaxing, etc. I like bicycle sprints as well. It’s a pity that streets are polluted are full of dangerous traffic, and parks are far away, full of people, dogs, etc.
“Rowing is a good and gentle lower-back builder to strengthen it up gradually, and also a good warm up before weights”.
Thanks - that was new for me.
”hip harness …"hip squats" …Takes the load of the lower back.”
Sounds interesting. Worth a try.
”Leg presses can be good, but look for a machine with the largest angle and/or drop the back pad down as far as it will go”.
Yes, that’s a basic rule. The low back should be fully supported (almost immobilized).
”Do step ups”.
I will !
”Do an exercise for your hamstrings”.
Someone said that deadlifts are useful for the hamstring. Burrowing in sand (on the beach, etc.) is also good. Fans of backward running also say it’s good for the hamstring. Curls in the gym (to be honest, I feel as a stupid robot in the gym; exercises there may be useful, but they are not very natural, and the whole environment is not natural).
”Don't do bunny hops, too hard on back”.
Agree, I don’t feel comfortable with them.
”Don't do depth (box) jumps. Only jump UP to high boxes”.
Fully agree. Jumping UP is important for correcting the take-off angle. Mike Powell says: “...The thing that I try to tell coaches, get your athletes to think of the long jump as a vertical jump. It’s really not a horizontal jump. The distance comes from the speed…”.
“Same with stairs. Only jump/bound up stairs. Walk down. Double footed (bunny) jumps up stairs are ok”.
OK.
”Sprints: "crouch or standing"? Do you mean using starting blocks?”
Yes, they may be done with starting blocks, or without them (
http://www.youtube.com/watch?v=Nv-tilTUMvg ). Before the “ready” signal, the knee is on the ground. I think they are good leg-strengtheners – that’s important for the triple jump. However, starts from standing position are closer to the approach.
“Speed Endurance: Larry Myricks was a proponent of longer sprints to help jumping. For keeping weight down/ keeping in shape endurance wise, it's better than distance running, that's for sure. Fast twitch muscle fibers can actually convert to slow twitch when you distance run, don't want that! Keep it brief and fast.”
I have NO problems with body weight, on the opposite, I am an ectomorph (184 cm, 69 kg = 6 feet, 153 lb.).
One thing that embarrasses me about the long sprints: if they are intense (let’s say, with 90-95 % effort) and frequently done, they may reduce the immunity (scientific research has proven that!).
And second: they require much energy that may be used for some more specific (for the horizontal jumps) drills: sprints, plyos, etc. It sounds more logical to me that short multiple sprints (6-8 x 35-60m) will build that specific speed endurance necessary for the jumper. During a competition, during his (her) 6th attempt, he must have enough energy (reserves) to run fast to the board and then to jump explosively (so he needs to be fresh even then!). You are what you train to be!
”… slow running …. Tough trade offs, huh?”
Yes, really.
”All year training: Yea, I agree with Tom. … better to back off a bit and save your joints. ..”
I didn’t understand. Tom Fahey recommends 12-month training. Do you advise the same, or you recommend some rest (2-3 months) for giving time to the joints, muscles, etc., to recover?
”…Keep it specific, and throw out those exercises that may be less appropriate.”
Good advice.
“…things like overhead squats and step ups will serve you much better in the long run than deadlifts… there's a lot to be said for the value of bounding as a substitute for some weightlifting. You've only got so much gas in the tank, so use it wisely. Your goal is to jump as far as possible, not lift as much weight as possible.”
I will definitely follow these advices. Please note that I am not a fan of weight-lifting. However, I don’t see another way (I remember the bicycling) to build some strength in my legs – this is my weak point. And this is a reserve for improving the results. Medicine ball throws are also good as plyometrics for the upper body.
What about jumping in sand (on the beach, or even in the sand pit) – both standing upwards, on the spot, and bounding – it seems these are good leg-strengtheners?
Some more considerations:
- Protein intake is obligatory after strength and explosive training, right? Are protein powders better (easier digestible and muscle-building) than protein bars (which I like more, but they are much more expensive)?
- Medical science says that too many sprints and jumps for a long period may cause arthritis and even arteriosclerosis.
Well, enough for today. I hope that other masters-jumpers will share their opinions as well.