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Read your planTraining plan
Jordan Blake
Long jump · High school
Grounded in field-event training scienceWhere you are now
6.50m (21-4)
Realistic 12-week target
6.70m (22-0)
~3% farther
A conservative projection, not a promise — about 1% per four-week block, scaled to your level. Horizontal jumps improve from a faster approach and a sharper takeoff — this block builds both, plus the technique to keep them. Reach it and re-enter your new mark.
Your event
Long jump
Approach speed + explosive takeoff
Best mark
6.50m
21-4
Block
12 wks
Your training pillars
Field events aren't run in pace zones — they're built from these qualities. A block develops each, with technique first and full-effort marks later.
Runway sprint speed — a faster approach means more energy into the board. Accelerations + max-velocity runs.
Turning horizontal speed into distance: bounding, hops, box/depth jumps, short-approach takeoffs.
Approach consistency, the penultimate step, takeoff posture, flight and landing — reps off short approaches.
Squats, Olympic lifts, single-leg strength — the force behind the plyometrics.
Your season
How the block builds from a general strength + technique base to event-specific power, then a peak.
- General Prep (GPP)Weeks 1–5
General strength, plyometric base, and technical fundamentals off short approaches. Higher volume, lower intensity.
- Special Prep (SPP)Weeks 6–10
Event-specific power and full-approach/full-throw technique. Volume eases as intensity climbs.
- Competition / PeakWeeks 11–12
Max-effort reps, sharpening, and a taper. Peak on meet day.
A week in the block
- MonKey
Approach speed + short-approach jumps
Accelerations + max-velocity runs, then jumps off a 4–6 step approach. Speed and takeoff while fresh.
- TueKey
Plyometrics + strength
Bounding/hops (moderate volume) + heavy lower-body strength (squats, Olympic lifts).
- Wed
Tempo / recovery
Extensive tempo runs + mobility. Low intensity — the body absorbs the power work.
- ThuKey
Technique off full approach
Full-approach reps at controlled speed, filming and refining the takeoff and flight.
- FriKey
Power + strength
Explosive jumps/throws + strength. Volume down, intensity up as the meet nears.
- Sat
Competition-model reps
Optional: a handful of max-effort full jumps, or a meet.
- Sun
Rest
Full recovery — plyometric and CNS work needs it.
The thinking behind your plan
The sport-science principles that shape this phase — retrieved for your event, level, and where you are in the season. Every one is cited below.
- Strength
Maximal strength is the foundation of field-event power: the force-producing capacity of the leg and arm extensors sets the ceiling on the momentum transferred to the implement in the throws and to the body at takeoff in the jumps. Build maximal strength first, then convert it to event-specific speed-strength.
Zhao et al. (2023) - Periodization
Structure the field season as SEQUENCED blocks, not everything at once. Concentrating on one quality at a time (a general-strength block, then an event-specific power block) builds the underlying strength more efficiently than juggling every quality each session. That is the logic behind the plan moving from a strength base (GPP) toward event-specific power and a peak (competition).
Painter et al. (2012) - Power
Convert strength into event output with reactive, plyometric power: combined strength-and-plyometric training raises lower-limb stiffness and stretch-shortening-cycle (SSC) function, the mechanisms that turn built-up maximal force into the fast, elastic actions of a jump takeoff or a throw final acceleration.
Xu et al. (2025)
The science your plan is built on3 principles
- Plyometrics are periodized like any strength work — from lower intensity / moderate volume early to higher intensity / lower volume near the peak. They're potent and CNS-heavy, so full recovery between hard days matters.Davies et al. (2015)
- Field training follows an undulating load: as volume rises, intensity drops, and vice versa. Toward competition, volume decreases while intensity increases.
- A horizontal jump is capped by approach speed — a faster, controlled run-up puts more energy into the board, so sprint speed is trained alongside the takeoff.Bridgett & Linthorne (2006)
The science your plan is built on
- Plyometrics are periodized like any strength work — from lower intensity / moderate volume early to higher intensity / lower volume near the peak. They're potent and CNS-heavy, so full recovery between hard days matters.Davies et al. (2015)
- Field training follows an undulating load: as volume rises, intensity drops, and vice versa. Toward competition, volume decreases while intensity increases.
- A horizontal jump is capped by approach speed — a faster, controlled run-up puts more energy into the board, so sprint speed is trained alongside the takeoff.Bridgett & Linthorne (2006)
Season Pass
This is the blueprint. Season Pass builds the whole thing.
You've got the shape of the season and the science behind it. A Season Pass turns it into a living plan that keeps up with your athlete.
Every week, not just one
The full week-by-week calendar across all phases — base through taper — not a single sample block.
Re-cut as you improve
Log a new race mark and the plan rebuilds around your current fitness, paces and volume.
Session tracking
Check off the work you actually did; the plan reads your week and adjusts the next one.
Synced to your recruiting clock
Key sessions and taper land against the contact windows and deadlines for your class year.
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