In two previous articles, we discussed how to create an annual strength and conditioning plan for a triple jump athlete. But although it’s great to have an annual plan mapped out, it will be limited without testing and monitoring to make sure the athlete is on the right track.
RELATED: Complete Track Training Plan, Part 1: The Preparatory Phase
Successful high-level triple jumpers have certain physical characteristics that allow them to meet the physical demands of the sport. The most successful triple jumpers typically weigh around 172 pounds and tend to be over 6 feet tall. According to “Body Composition in Sport and Exercise,” the athletes should have between 6 and 14% body fat to facilitate optimal performance.
RELATED: Complete Track Training Plan, Part 2: The Competition Phase
Speed is a huge component of predicting performance in the triple jump. An average speed over 40 meters should be approximately 4.82 seconds. Their absolute strength, tested through isometric Squats, is reflected by an average peak force/BW of 5.85 N, while the average rate of force development is 8852 N/s. Necessary power characteristics are evaluated through proficiency in vertical and horizontal jumps. In particular, a typical triple jumper should be able to squat jump in the vertical axis a height of 17 inches and reach 52 feet in a 4 bounds + jump sequence.
The following normative data (Table 1) also gives an insight into the physical requirements of elite triple jump athletes (Brice, 2010).
The ways in which we test and monitor our athletes are shown in the table below. Using these methods lets us know if our training plan is effective in terms of volume, intensity, exercise selection, progression and training frequency.
Strength and Power Measures
Speed – 0-40m (electric, dead start)
4 bounds + jump
100m/150m dash time
Standing long jump
Squat, Clean, Snatch max
Volume Load (sets & reps)
Indoor Competition Performance
The process of becoming an elite athlete and maintaining elite status requires a substantial amount of work. By creating and following an all-encompassing annual plan, the athlete will be able to perform optimally when it is most critical and reach their full athletic potential.