Day Workout Monday Speed 3 to 5 x Flying 20-meter sprints - Place two cones 20 meters apart. Start with a 25 to 30 meter run up to achieve top speed and sprint as fast as you can between to cones. 2 x 10 Low depth jumps - drop down from a 10cm box and immediately try to jump as high as you can. Take a five-minute break between sets. Tuesday Tempo Running 2 x 4 x 150-meter tempo runs - Run 150 meters at 70% of your maximum speed. Walk back to the starting line and repeat four times. At the end of the set, take a six-minute break. Wednesday Runways and Accelerative Work 2 x 30-meter sprints - sprint 30 meters from a standing start. Take a three-minute break between sets. 8 x approach runs - Practice your competition run-up to the long jump pit. Each run-up will be between 10 and 22 steps long, depending on your ability. 4 x 5 medicine ball back throws - Take about a three-minute break between sets. Weight Session 5 x 2 Power snatch 3 x 5 Step-ups 3 x 5 Romanian deadlifts 3 x 8 Triceps dips Thursday Hurdle Mobility Set up 5-10 hurdles in a row with about a foot between each. Spend about 20 to 30 minutes walking over the hurdles in a variety of drills. Friday Technical Practice 3 x standing long jump 4 x 9 step jumps 3 x full approach jumps Weight Session 5 x 2 Power cleans 3 x 5 Back squats 3 x 5 Bench press 3 x 8 Pull-ups Saturday Core 200 to 300 reps of varying exercises. * Hanging leg raises * Bicycle crunches * Med-ball twists * Russian twisters * Reverse sit-ups * V-sits Sunday Rest