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[quote=Anonymous][quote=Anonymous]Ok so I asked Chat GPT (please don't come at me for that) for any workout ideas for 200, 100 and long jump and here's what it told me.

MONDAY – Acceleration + Short Approach Jumps + Bodyweight Strength
Workout:

5 × 20 m sprints (3-point start, 95% effort), 2–3 min rest

4 × 30 m sprints (drive knees, fast arms)

4–6 short approach jumps (6–8 steps, focus on takeoff and foot placement)

Bodyweight Strength Finisher:

2 × 15 squats

2 × 10 lunges per leg

2 × 15 glute bridges

2 × 20 sec plank

Nutrition:

Breakfast: Oatmeal with milk, banana, handful of nuts

Lunch: Chicken or turkey sandwich on whole grain bread, side of carrots or cucumber

Snack: Greek yogurt + berries

Dinner: Grilled fish or chicken, brown rice, steamed vegetables

Hydration: Water throughout the day

TUESDAY – Strength & Core + Mobility
Workout:

Bodyweight Strength / Light Resistance:

3 × 12 squats (add light backpack if strong)

3 × 10 lunges per leg

3 × 15 calf raises

3 × 15 glute bridges

3 × 30 sec plank

Optional: Light resistance band work for shoulders/back

Mobility: 15 min stretching or yoga-style movements

Nutrition:

Breakfast: Scrambled eggs + whole grain toast + fruit

Lunch: Brown rice, beans/lentils, mixed vegetables

Snack: Apple + handful of almonds

Dinner: Lean beef or tofu stir-fry with vegetables and quinoa

Hydration: Water + optional milk

WEDNESDAY – Max-Speed + Takeoff Drills + Explosive Power
Workout:

4 × 60 m sprints at 95% effort

3 × 80 m relaxed fast runs

Long Jump Takeoff Drills:

Bounding 3 × 20 m

Pop-up jumps 6 reps

Single-leg jumps 3 × 8 per leg

Core: 2 rounds plank + side plank (30 sec each)

Explosive: 3 × 6 jump squats

Nutrition:

Breakfast: Smoothie (milk, banana, spinach, oats, peanut butter)

Lunch: Turkey/chicken wrap with veggies, side of fruit

Snack: Carrots + hummus or trail mix

Dinner: Baked salmon, roasted sweet potatoes, broccoli

Hydration: Water

THURSDAY – Rest / Light Jog / Mobility
Optional: 10–15 min easy jog

Stretching / foam rolling / mobility exercises (hip openers, hamstring stretches)

Nutrition:

Breakfast: Yogurt + granola + berries

Lunch: Whole grain pasta, tomato sauce, lean protein (chicken/tofu), salad

Snack: Banana + peanut butter

Dinner: Lean meat or lentils, rice or potatoes, vegetables

Hydration: Water

FRIDAY – Speed Endurance + Broad Jump / Landing + Bodyweight Strength
Workout:

Sprints:

3 × 150 m at 85–90% effort, 3–4 min rest

2 × 200 m at 80% effort, 5 min rest

Long Jump / Power:

Broad jumps × 6

Short approach jumps × 4–6 (focus on clean landing)

Strength Finisher:

2 × 12 squats

2 × 10 lunges per leg

2 × 15 calf raises

2 × 20 sec plank

Nutrition:

Breakfast: Oatmeal with milk, eggs, fruit

Lunch: Chicken/turkey sandwich, veggies, fruit

Snack: Greek yogurt + berries or a smoothie

Dinner: Baked fish or chicken, quinoa or brown rice, vegetables

Hydration: Water

SATURDAY – Optional Light Conditioning / Runway Practice / Mobility
Optional: Easy jog 10–15 min

Runway practice: 4–6 step approach jumps

Mobility / stretching 10–15 min

Nutrition:

Breakfast: Whole grain toast + eggs + fruit

Lunch: Rice and beans or lentils with vegetables

Snack: Trail mix or nuts + fruit

Dinner: Lean protein, sweet potato, vegetables

Hydration: Water

SUNDAY – Rest / Recovery
Full recovery

Stretching or light walk

Sleep is priority

Nutrition:

Breakfast: Smoothie or eggs + toast + fruit

Lunch: Chicken or tofu, rice, vegetables

Snack: Yogurt + fruit

Dinner: Lean protein, pasta or rice, vegetables

Hydration: Water

Progression for Weeks 4–6
Add 1 extra sprint or jump per set

Slightly increase approach length for jumps if comfortable

Slightly increase plank time (30 → 40 sec)

Focus on explosive movements during jumps and squats

[/quote]
Sorry! Didn't realize it was that long  :( [/quote]

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