20 Week Jumps Training Program

HORIZONTAL JUMPERS TRAINING PLAN

Title: Horizontal Jumpers Training Plan - 20-Week Periodized Program

Description:

Comprehensive 20-week training program for long jump and triple jump athletes, based on the proven work of a 15 year division 1 track and field coach. The same program that developed elite Big Ten and All-American jump performers.

What You Get:

• Full periodized progression for jumping mechanics and speed development
• Week-by-week structure optimized for long jump and triple jump demands
• 9 training components per week including approach work, plyometrics, and technical jumps
• Day-by-day programming with clear intensity progression
• Proven framework from Big Ten jumpers

The Program Includes:
✓ Acceleration and max velocity development (jumping requires 40-45m of speed)
✓ Multi-jump progressions (bounding series, specific plyometric complexes)
✓ Horizontal jump-specific technique work and approach drills
✓ Lower body strength periodization (power focus for takeoff)
✓ Core and elastic power development
✓ Built-in recovery and deload weeks for jump quality
✓ Integration of strength and plyometric work with technical jumping

BONUS INCLUDED:
✓ Full Inventory Sheet - all circuits and warmups corresponding to the training plan
✓ Wicket Spacing Guide - exact measurements for approach work and technical drills

VIDEO DEMONSTRATIONS:
Most circuits and exercises are demonstrated on the Pirate Ship Athletics YouTube channel (@PirateShipAthletics).

Program Track Record:

This training foundation has developed world-class horizontal jumpers:

Jonathan Wells - Career Overview:

• 7x All-American (high jump, long jump, heptathlon)
• Illinois Record Holder: High Jump 7'5" (2.26m) | Long Jump 25'10.25" (7.88m) | Heptathlon 5,786 points
• 2021 Season: Big Ten Field Athlete of the Championships | Big Ten Long Jump Champion 25-2.5 ft (7.68m) | Big Ten High Jump Champion 7-2.5 ft (2.20m) | NCAA Second Team All-American
• 2018 Season: Big Ten Outdoor High Jump Champion | Big Ten Field Athlete of the Championships | U.S. Championships High Jump 6th Place
• 2017 Season: Big Ten Indoor High Jump Champion
• Career Bests: High Jump 7-5 (2.26m) | Long Jump 25-10.25 (7.88m) | Heptathlon 5,786 points (school record)

Jarvis Gotch - Long Jump Excellence:

• Personal Best: 27-5.5" (8.37m)
• Texas Relays Meet Record: 27-0.5"
• Professional Trajectory: World-leading performances | International competition experience | Consistent 8.20m+ jumper
• Peak Performance Window: Demonstrates sustained excellence across multiple seasons with this training methodology

Who This Is For:

• Long jumpers and triple jumpers at all levels
• Coaches building jump-specific programs
• Athletes wanting structured approach speed + jump mechanics training
• Programs integrating sprinting and jumping development

Format: PDF, one week per page, designed for easy field reference.