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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 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.
- 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.
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.
- 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.