Aaron Cave with the OPTathlon 5.0 winning triple jump at 29’2″
OPTathlon Event 2: Standing Triple Jump
The standing triple jump can be an intimidating event for those who haven’t done it, and if you’re a first time competitor at the OPTathlon the odds are decent you have little to no exposure to the movement if you weren’t a track athlete. The good news, we’re here to help and this article should prove valuable for everyone from the complete novice to the more experienced jumper.
Hop, step then jump………the basics of the movement:
1. The take off is with 2 feet, focusing on max jump like broad jump from the get go with the slight trail of the back leg land first. Fully extend the hips with arms overhead to ensure max force development from the start of the hop. Push off the ground with intent and drive through the feet during this phase. The landing of the hop is equally important, to control maximum eccentrics from the force generated.
The hop phase is practiced by implementing broad jump, high jump, reverse shot toss, etc. Also work on 1 foot landings and proper 2 foot landings with balance to control balance and continue force after eccentric impact.
2. Once the hop is complete moving into the foot strike of the step which should essentially be flat footed, while cushioning the landing with a bent knee to absorb force and continue its development. This will prep you for the jump component.
The hop phase is practiced by performing walking single leg hops several times (hurdles and agility ladders
are great pieces of equipment to assist). Then work to incorporate the circle of the leg on the opposite leg of the foot landing flat.
4. The last phase of the standing triple jump is the actual jump. The individuals take off leg comes full circle from its previous knee drive and momentum continuance role and is extended forcefully upon contact with the ground to accelerate the jump. The jump ends with full hip extension while bringing the hands and momentum forward to finish.
The jump phase is practiced through actual long jump practice, violent hip extension and practicing a balanced landing.
Other key notes:
- USE YOUR ARMS. To create balance and momentum thay will ensure movement.
- Create rhythm and balance throughout the entire hop. Low CNS (central nervous system) demand means that adding more exposure to the mechanics of the movement can assist greatly.
- Activate glutes and power development prior to completing the movement. This can be done in multiple variations: high box jump, glute bridges, power clean, broad jump, etc.
- Double unders and dorsi flexion work also should be included to warm the ankle flexors and extensors.
Remember the continuum’s –
1. Strength → strength → speed → speed strength → pure speed can be applied to several facets of training including the triple jump. Strengthen the muscles that produce force in the jump (including stabilizers and impact absorbers), begin to implement faster strength based power movements, continue to dynamic jumping and speed strength pieces that can increase speed strength, then finish with true speed work jumping, sprinting etc.
2. Plyometric continuum and its progression: Landing, landing from height, jumping up with low eccentric, max jump up and full land, jumping on ground and depth jumping.
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Eight to ten sets:
Row 500m – paced
Rest 3 minutes
+Ideal pace based on average 2k time – refer to Aug 9th session for this
+If unknown perform at 80-90% effort
+Times ought to be +/- 1 second of one another
A. emom – 12mins
odd – PC TnG x 5 65% of 1rm
even – Close grip bench press x 3-4 70% of 1rm
B. emom – 12mins
odd – PS TnG 95/65# increase reps by 1 every set start at 4reps
even – 45 DU
C. emom – 12mins
odd – KBS 2/1.5pd x 10
even – Push press 115/75# x 8
1 PC + FR forward lunge R and L + S2O = 1 rep
– focus on breathing with TnG work
– BB should not pause anywhere with TnG work
– record score for 5min amrap
8 sets @75-80%:
5 burpees over the erg
5 ring dips
rest walk 1 min
A. Emom 10 min – BTN Jerk dip squat + BTN jerk + SJ (build)
B1. CGBP w/ chains; 8,8,8,8; rest 30 sec
B2. WCU @20X1; 2-3 x 4; rest 30 sec
B3. Max effort HSPU; rest 3 min
C. Accumulate 3 min – L sit on rings
12 min amrap:
5 DB push press (70#)
30m prowler push (HEAVY)
10 CTB chin ups
30m walking lunge
A. Jerk cluster; 1.1.1 – build to a heavy set (rest 15 sec between singles, from blocks)
B. 6 sets – every 2 min – PC x 2 (75-80%)
C. Emom 15 min –
Min 1 – HSPU x 8 unbroken
Min 2 – GHD sit up x 8
Min 3 – Russian KBS x 10 HEAVY
3 rounds for time:
10 DB push press (tough)
15 box jump step down (20″)
100m FW (As Heavy As Possible)