2. Static Type, Heavy Loaded Strength Exercises
(Bench press, military press, Squat, Dead lifts)
3. Explosive Strength Training Exercises (Olympic lifts, Cleans, Snatches, jerks, standing and vertical jumps.
4. Reactive and Elastic Strength Training (Depth jump, hops, bounds standing triple jumps)
From my personal view, your training programme should look like this.
General Preparation Phase 1
Acceleration development, tempo runs, general strength & conditioning (Stability, balance, co-ordination, agility, flexibility)
General Preparation Phase 2
Acceleration, developing Max velocity, intensive/extensive tempo, absolute & elastic strength, however try and maintain the above components.
Specific Preparation Phase 1
Acceleration & Max velocity, specific strength training (low reps-high intensity
Specific Preparation Phase 2
Max velocity, specific strength training (low reps-high intensity) speed endurance
Competition season
Acceleration, Max velocity and speed endurance
This is a slow and gradual progression approach over the course of months training into a competition phase. Coaches and athletes should understand that when building a house, one should take into consideration the building of a strong foundation and then everything else will hold itself together. Ask yourself what are the needs/demands for the event, your athlete’s current status, what needs to be incorporated to get the athlete strong, stable and explosive and then design a pathway.