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SPORTS

The document outlines the training matrix for Rhea Joy Dela Torre, focusing on high jump across three phases: off-season, in-season, and after-season. Each phase includes specific activities, sets, reps, and rest periods tailored to enhance strength, technique, recovery, and goal setting. The schedule emphasizes a balanced approach to training, recovery, and mental preparation throughout the year.

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Rhea Saydoquiz Dela Torre
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8 views2 pages

SPORTS

The document outlines the training matrix for Rhea Joy Dela Torre, focusing on high jump across three phases: off-season, in-season, and after-season. Each phase includes specific activities, sets, reps, and rest periods tailored to enhance strength, technique, recovery, and goal setting. The schedule emphasizes a balanced approach to training, recovery, and mental preparation throughout the year.

Uploaded by

Rhea Saydoquiz Dela Torre
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

NAME :RHEA JOY DELA TORRE BPE 3

SPORTS:HIGH HUMP

Off-Season Training Matrix:


Sets x
Day Time Focus Activities Reps Rest
Monday 9:00 AM Strength & Power Squats, Deadlifts, Plyometrics 4x8-10 2 min
10:00 Technique & Approach Runs, Take-off Drills,
Tuesday AM Flexibility Stretching - -
Wednesda Planks, Russian Twists, Medicine Ball
y 9:30 AM Core Strength Work 3x15-20 1 min
Thursday Rest Rest & Recovery Light Stretching, Foam Rolling - -
10:00 Strength & Lunges, High Jump Drills, Bar 90
Friday AM Technique Clearance 3x10-12 sec
Saturday 9:00 AM Flexibility & Mobility Yoga, Stretching, Mobility Drills - -

In-Season (During Season) Training Matrix:


Sets x
Day Time Focus Activities Reps Rest
Approach Runs, Take-off Technique
Monday 3:00 PM Event-Specific Skills Work - -
Sprints, Agility Drills, High Jump
Tuesday 4:00 PM Speed & Agility Approach 6x50m 2 min
Wednesda Recovery &
y 3:30 PM Technique Light Drills, Stretching, Bar Clearance - -
Competition Visualization, Mental Prep, Light
Thursday 4:30 PM Preparation Workout 2x5-8 2 min
Friday Rest Rest & Recovery Active Recovery, Light Stretching - -
10:00 Technique
Saturday AM Refinement Video Analysis, Feedback, Drills - -

After-Season Training Matrix:


Sets x
Day Time Focus Activities Reps Rest
Recovery &
Monday 9:00 AM Regeneration Swimming, Yoga, Light Activity - -
10:00 Assessment & Goal
Tuesday AM Setting Performance Review, Goal Setting - -
Wednesda
y 9:30 AM Active Recovery Cycling, Stretching, Mobility Work - -
10:00
Thursday AM Strength & Conditioning Bodyweight Exercises, Core Work 3x10-15 1 min
Sets x
Day Time Focus Activities Reps Rest
Stretching, Foam Rolling, Mobility
Friday Rest Flexibility & Mobility Drills - -
Saturday Rest Rest & Reflection Mental Relaxation, Goal Review

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