Scribd Logo
Upload

Welcome to Scribd!

  • HJ Strength Training Program

    Uploaded by

    Pawel Majewski
    120 views1 page
    The document outlines a 3 week strength training program for high jump athletes during a general preparation period. It includes exercises like clean and jerk, squats, lunges, rows, calf raises, bench press, and abs work along with set and repetition guidelines for each date. The goal is to build overall strength through compound and accessory lifts over the 3 week period.

    Original Description:

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 3 week strength training program for high jump athletes during a general preparation period. It includes exercises like clean and jerk, squats, lunges, rows, calf raises, bench press, and abs work along with set and repetition guidelines for each date. The goal is to build overall strength through compound and accessory lifts over the 3 week period.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    120 views1 page

    HJ Strength Training Program

    Uploaded by

    Pawel Majewski
    The document outlines a 3 week strength training program for high jump athletes during a general preparation period. It includes exercises like clean and jerk, squats, lunges, rows, calf raises, bench press, and abs work along with set and repetition guidelines for each date. The goal is to build overall strength through compound and accessory lifts over the 3 week period.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    STRENGTH TRAINING

    HIGH JUMP
    GENERAL PREPARATION PERIOD

    date: date: date:


    Lift SET WEIGHT REPS Lift SET WEIGHT REPS Lift SET WEIGHT REPS
    1 5 1 5 DB 1 5
    CLEAN 2 5 CLEAN 2 5 SNATCH 2 5
    (hang) 3 5 (hang) 3 5 3 5
    4 5 4 5 4 5
    5 5 5 5 5 5
    SQUAT 1 5 SQUAT 1 5 SQUAT 1 5
    (standing) 2 5 (seated) 2 5 (split) 2 5
    3 5 3 5 3 5
    4 5 4 5 4 5
    5 5 5 5 5 5
    DB BENCH 1 10 JERK PRESS 1 5 DB INCLINE 1 10
    FLY 2 10 (alternate 2 5 2 10
    3 10 weeks) 3 5 3 10
    1 20 4 5 JUMP 1 20
    LUNGES 2 20 5 5 w/weight 2 20
    3 20 UPRIGHT 1 10 3 20
    BENT 1 10 ROW 2 10 SEATED 1 10
    OVER 2 10 3 10 ROW 2 10
    ROW 3 10 CALF RAISE 1 10 3 10
    1 10 (seated) 2 10 CALF 1 10
    CALF 2 10 3 10 RAISES 2 10
    RAISES 3 10 GOOD 1 10 3 10
    BENT - 1 10 MORNINGS 2 10 DB BENCH 1 10
    OVER FLY 2 10 3 10 FLY 2 10
    3 10 BICEP 1 10 (seated) 3 10
    GOOD 1 10 2 10 BICEP 1 10
    MORNINGS 2 10 3 10 2 10
    3 10 TRICEP 1 10 3 10
    BICEP 1 10 2 10 TRICEP 1 10
    2 10 3 10 2 10
    3 10 ABS 250 250 3 10
    TRICEP 1 10 ABS 250 250
    2 10
    3 10
    ABS 250 250

    You might also like