NADIA EKE - 45' 7" / 13.99m - TRIPLE JUMP, GHANA NATIONAL TEAM, 2017 LONDON WOLRD TRACK AND FIELD CHAMPIONSHIPS - 23rd in the WORLD!
Anyone who knows anything about the triple jump knows that it is not only a very technical event but also very physically demanding. It is obvious one has to be strong enough to handle the impact of the event, but most people underestimate the importance of speed. The biggest difference for me in my post-collegiate career is shifting the focus from strictly maximum strength to a combination of speed and strength endurance. Whether it is running for longer distances at higher intensities or taking less recovery time in between jumps in practice; this is the time of the year where that foundation is built.
PRESEASON TRAINING WEEK
Monday: Technique and Strength -Triple Jump Technical work ie. Bounding, jump drills - Strength training (Olympic Lifting)
Tuesday: Speed endurance (75-80% intensity) -4 x (2 x 150) recover 1 minute between reps and 5 mins between sets
Wednesday: Strength Endurance/ Active Recovery - Lap swim: 10 laps with kickboard (50m each lap) 45 seconds recovery between laps - Yoga or 1 hour of stretch routine
Thursday: Speed and Running Technique (100% intensity) - Wicket Drills (sprint over mini hurdles) 2x (5 x 30m); 2 minutes between rep - 3 x 60m sprint (3 minutes rest) - Hurdle mobility
Friday: Technique and Strength - Long Jump or less dominant legwork for triple jump - Strength Training (Olympic Lifting )
Sunday: Easy 5-10 minute jog 1-hour stretch