Tips a better 100m and long jump?

Question

Tips a better 100m and long jump?

Answer 1

here are some examples of some tips:

How about actual running :lol:

Really the best way to train for sprinting is to sprint!

Firstly know how to recover its the most important way to go forward, you need to plan your sessions to best optimise the use of CNS this is the aspect that will improve your speed. You do not want to be performing two heavy CNS days following each other.

try this;

Mon, acc dev - weights 4sets of 3reps cleans, squat and bench mainly.

Tue, ext tempo 2100m (7-300m slow)

wed, top speed - 2sets-3reps rolling 40s, 3reps 120m ins and outs and 3reps 60m.

Thur, ext tempo 2100m (as before)

Fri, acc dev - weights.

Sat, int tempo 1000m or hills (5-200m about 80-85%)

This is just a rough week you can play with however you feel!

if you have easy access to a beach, id suggest running on it. running on sand gives good resistance work for both running and jumping....

if you havent go easy access to a beach, laps of a sand pit are just as effective.

start approx 20m from the sandpit sprint into the sand run round (in the sand) the pit 3 times, making sure you go to all the corners, then sprint back to start have a rest of about 30-40secs then do it again.

do 3 sets of 3 with a 5 min rest inbetween each set.

Answer 2

There are a lot of exercises you could probably find on the internet, but I'm going to add one that no one will probably tell you.

Do glute-ham raises.  If you look it up, you will see how they are done.

Here's a company that makes what they call a hyper-extension machine, but it's a glute-ham machine at a price that can't be beaten:

http://www.yukon-fitness.com/Merchant2/m...

These will strengthen your glutes in a way nothing else can and that will definitely improve your sprint speed, which will also improve your long jumping.  It also strengthens hip flexors like crazy.