Long Jump Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

Long jump training involves a serious time commitment for the numerous hours needed to practice correct jumping technique. Track and field long jump workouts teach participants how to improve their skill specifically for their sport. Complementing your jumping workouts with exercises that stre... more

Long jump training involves a serious time commitment for the numerous hours needed to practice correct jumping technique. Track and field long jump workouts teach participants how to improve their skill specifically for their sport.

Complementing your jumping workouts with exercises that strengthen the quadriceps, hamstrings, and glutes gives you the explosive strength you need to reach your highest potential as a long jump athlete. This Long Jump Workout meets and exceeds this need for complementary training.

Long Jump Legs Workout

The Long Jump Workout is actually three workouts comprising long jump exercises and long jump drills that improve strength, tone and build explosive power. The first workout targets the legs.

There are six exercises that together target all the muscles in your legs for a complete workout. The workout mixes traditional exercises like squats to focus on strength gains with jumping exercises like tuck jumps. The jumping exercises are called plyometrics. These exercises take the strength you build in your legs to move your bodyweight and translate it to jumping power, which inevitably improves your long jumps.

The jumping exercises are performed in three sets of 12 to 15 repetitions with a short break to recover. The moderate rep range and short breaks mean these exercises build endurance too.

The two strength exercises are done using lower reps and pyramid training. Pyramids involve changing the variables on each set, in this case the reps, so you can use progressively heavier weights.

Lung Jump Sprinting & Jumping Workout

The second workout focuses on drills for long jump competitors that improve power and endurance. Sprinting and jumping require a body trained to produce short, quick bursts of speed combined with strength. The workout mixes two sprinting and four jumping exercises to strengthen and condition your legs for both the running and jumping components of long jumping.

The sprinting exercises are short because long jumps do not involve running long distances. The plyometric exercises are performed in a moderate range to build upon the benefits provided in the first workout.

Long Jump Total Body Workout

The final workout is longer because it targets the whole body with multiple long jump exercise types. You perform running exercises and jumping exercises similar to the previous workouts, but also add core and upper body exercises.

Your upper body and core muscles assist with balance, stability and posture to achieve your best long jumping results. The exercises work your upper and lower body together to enhance coordination. Although your legs are the foundation for long jumps, the upper body helps propel the body. Therefore, your upper body and core should receive some focus during long jump training.

This final workout does not include rests between exercises, but the entire routine is done only two times at first. You work up to three rotations. This gradually conditions your whole body to handle extreme workout stress.

Get Started

The Long Jump Workout is an intermediate level routine meant for three days of training each week. Follow this plan for 30 days and you will see great results in your long jump success. Be sure to maintain a proper diet that is high in protein with your carbohydrate intake designated to the period before, during, and after your workout for the best results. Start following this Long Jump Workout Plan today!

Long Jump Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Long Jump Workout Plan

Long Jump Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

Long jump training involves a serious time commitment for the numerous hours needed to practice correct jumping technique. Track and field long jump workouts teach participants how to improve their skill specifically for their sport. Complementing your jumping workouts with exercises that stre... more

Long jump training involves a serious time commitment for the numerous hours needed to practice correct jumping technique. Track and field long jump workouts teach participants how to improve their skill specifically for their sport.

Complementing your jumping workouts with exercises that strengthen the quadriceps, hamstrings, and glutes gives you the explosive strength you need to reach your highest potential as a long jump athlete. This Long Jump Workout meets and exceeds this need for complementary training.

Long Jump Legs Workout

The Long Jump Workout is actually three workouts comprising long jump exercises and long jump drills that improve strength, tone and build explosive power. The first workout targets the legs.

There are six exercises that together target all the muscles in your legs for a complete workout. The workout mixes traditional exercises like squats to focus on strength gains with jumping exercises like tuck jumps. The jumping exercises are called plyometrics. These exercises take the strength you build in your legs to move your bodyweight and translate it to jumping power, which inevitably improves your long jumps.

The jumping exercises are performed in three sets of 12 to 15 repetitions with a short break to recover. The moderate rep range and short breaks mean these exercises build endurance too.

The two strength exercises are done using lower reps and pyramid training. Pyramids involve changing the variables on each set, in this case the reps, so you can use progressively heavier weights.

Lung Jump Sprinting & Jumping Workout

The second workout focuses on drills for long jump competitors that improve power and endurance. Sprinting and jumping require a body trained to produce short, quick bursts of speed combined with strength. The workout mixes two sprinting and four jumping exercises to strengthen and condition your legs for both the running and jumping components of long jumping.

The sprinting exercises are short because long jumps do not involve running long distances. The plyometric exercises are performed in a moderate range to build upon the benefits provided in the first workout.

Long Jump Total Body Workout

The final workout is longer because it targets the whole body with multiple long jump exercise types. You perform running exercises and jumping exercises similar to the previous workouts, but also add core and upper body exercises.

Your upper body and core muscles assist with balance, stability and posture to achieve your best long jumping results. The exercises work your upper and lower body together to enhance coordination. Although your legs are the foundation for long jumps, the upper body helps propel the body. Therefore, your upper body and core should receive some focus during long jump training.

This final workout does not include rests between exercises, but the entire routine is done only two times at first. You work up to three rotations. This gradually conditions your whole body to handle extreme workout stress.

Get Started

The Long Jump Workout is an intermediate level routine meant for three days of training each week. Follow this plan for 30 days and you will see great results in your long jump success. Be sure to maintain a proper diet that is high in protein with your carbohydrate intake designated to the period before, during, and after your workout for the best results. Start following this Long Jump Workout Plan today!

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Sled
  • Medicine Ball
  • Barbell
  • Squat Rack
  • Jump Rope
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Quads / Intermediate
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Quads / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Quads / Intermediate
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Hamstrings / Expert
4 sets, 6,4,4,4 reps, 01:00 rest
4 -- --:--:-- 6,4,4,4 -- 01:00
Default
Quads / Beginner
4 sets, 8,6,4,2 reps, 01:00 rest
4 -- --:--:-- 8,6,4,2 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Becoming a great long jumper requires the right technique and hours of practice, but without a good training program then you are limiting your potential. This long jump workout is designed to give you the best chance of achieving your goals. It is specifically designed for the sport of long jumping.

This workout is designed to build your strength and explosiveness. When you are doing the exercises think in your head "be explosive" jump as high and as quick as you can on every jumping exercise, don't forget about proper form as well though. Along with this workout you need to be eating right and getting enough rest. There is no point in spending hours in the gym or on the track if you are not going to take care of your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Biceps secondary Forearms secondary Lats secondary Lower back secondary Neck secondary Traps secondary Middle back secondary Groin secondary Outer thighs secondary Quads primary Chest primary Abs primary Hamstrings primary Glutes primary Calves primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Quads / Intermediate
3 sets, 2 reps00:00:20, 00:30 rest
3 -- 00:00:20 2 -- 00:30
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
6 sets, 1 reps, 01:00 rest
6 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Do 5-6 sets of the sled sprints. For the regular sprints each set is 10 seconds long.

Becoming a great long jumper requires the right technique and hours of practice, but without a good training program then you are limiting your potential. This long jump workout is designed to give you the best chance of achieving your goals. It is specifically designed for the sport of long jumping.

This workout is designed to build your strength and explosiveness. When you are doing the exercises think in your head "be explosive" jump as high and as quick as you can on every jumping exercise, don't forget about proper form as well though. Along with this workout you need to be eating right and getting enough rest. There is no point in spending hours in the gym or on the track if you are not going to take care of your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Biceps secondary Forearms secondary Lats secondary Lower back secondary Neck secondary Traps secondary Middle back secondary Groin secondary Outer thighs secondary Quads primary Chest primary Abs primary Hamstrings primary Glutes primary Calves primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
00:01:00
-- -- 00:01:00 -- -- --:--
Default
Chest / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Chest / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Calves / Intermediate
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Abs / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
00:01:00
-- -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
2 sets, 40 reps, 02:00 rest
2 -- --:--:-- 40 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Becoming a great long jumper requires the right technique and hours of practice, but without a good training program then you are limiting your potential. This long jump workout is designed to give you the best chance of achieving your goals. It is specifically designed for the sport of long jumping.

This workout is designed to build your strength and explosiveness. When you are doing the exercises think in your head "be explosive" jump as high and as quick as you can on every jumping exercise, don't forget about proper form as well though. Along with this workout you need to be eating right and getting enough rest. There is no point in spending hours in the gym or on the track if you are not going to take care of your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Biceps secondary Forearms secondary Lats secondary Lower back secondary Neck secondary Traps secondary Middle back secondary Groin secondary Outer thighs secondary Quads primary Chest primary Abs primary Hamstrings primary Glutes primary Calves primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Quads / Intermediate
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Quads / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Quads / Intermediate
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Hamstrings / Expert
4 sets, 6,4,4,4 reps, 01:00 rest
4 -- --:--:-- 6,4,4,4 -- 01:00
Default
Quads / Beginner
4 sets, 8,6,4,2 reps, 01:00 rest
4 -- --:--:-- 8,6,4,2 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Becoming a great long jumper requires the right technique and hours of practice, but without a good training program then you are limiting your potential. This long jump workout is designed to give you the best chance of achieving your goals. It is specifically designed for the sport of long jumping.

This workout is designed to build your strength and explosiveness. When you are doing the exercises think in your head "be explosive" jump as high and as quick as you can on every jumping exercise, don't forget about proper form as well though. Along with this workout you need to be eating right and getting enough rest. There is no point in spending hours in the gym or on the track if you are not going to take care of your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Biceps secondary Forearms secondary Lats secondary Lower back secondary Neck secondary Traps secondary Middle back secondary Groin secondary Outer thighs secondary Quads primary Chest primary Abs primary Hamstrings primary Glutes primary Calves primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Quads / Intermediate
1 sets, 3 reps00:00:20
1 -- 00:00:20 3 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
6 sets, 1 reps, 01:00 rest
6 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Do 5-6 sets of the sled sprints. For the regular sprints each set is 10 seconds long.

Becoming a great long jumper requires the right technique and hours of practice, but without a good training program then you are limiting your potential. This long jump workout is designed to give you the best chance of achieving your goals. It is specifically designed for the sport of long jumping.

This workout is designed to build your strength and explosiveness. When you are doing the exercises think in your head "be explosive" jump as high and as quick as you can on every jumping exercise, don't forget about proper form as well though. Along with this workout you need to be eating right and getting enough rest. There is no point in spending hours in the gym or on the track if you are not going to take care of your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Biceps secondary Forearms secondary Lats secondary Lower back secondary Neck secondary Traps secondary Middle back secondary Groin secondary Outer thighs secondary Quads primary Chest primary Abs primary Hamstrings primary Glutes primary Calves primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
00:01:00
-- -- 00:01:00 -- -- --:--
Default
Chest / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Chest / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Calves / Intermediate
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Abs / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
00:01:00
-- -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
2 sets, 40 reps, 02:00 rest
2 -- --:--:-- 40 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Becoming a great long jumper requires the right technique and hours of practice, but without a good training program then you are limiting your potential. This long jump workout is designed to give you the best chance of achieving your goals. It is specifically designed for the sport of long jumping.

This workout is designed to build your strength and explosiveness. When you are doing the exercises think in your head "be explosive" jump as high and as quick as you can on every jumping exercise, don't forget about proper form as well though. Along with this workout you need to be eating right and getting enough rest. There is no point in spending hours in the gym or on the track if you are not going to take care of your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Biceps secondary Forearms secondary Lats secondary Lower back secondary Neck secondary Traps secondary Middle back secondary Groin secondary Outer thighs secondary Quads primary Chest primary Abs primary Hamstrings primary Glutes primary Calves primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Quads / Intermediate
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Quads / Beginner
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Quads / Intermediate
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Hamstrings / Expert
4 sets, 6,4,4,4 reps, 01:00 rest
4 -- --:--:-- 6,4,4,4 -- 01:00
Default
Quads / Beginner
4 sets, 8,6,4,2 reps, 01:00 rest
4 -- --:--:-- 8,6,4,2 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Becoming a great long jumper requires the right technique and hours of practice, but without a good training program then you are limiting your potential. This long jump workout is designed to give you the best chance of achieving your goals. It is specifically designed for the sport of long jumping.

This workout is designed to build your strength and explosiveness. When you are doing the exercises think in your head "be explosive" jump as high and as quick as you can on every jumping exercise, don't forget about proper form as well though. Along with this workout you need to be eating right and getting enough rest. There is no point in spending hours in the gym or on the track if you are not going to take care of your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Biceps secondary Forearms secondary Lats secondary Lower back secondary Neck secondary Traps secondary Middle back secondary Groin secondary Outer thighs secondary Quads primary Chest primary Abs primary Hamstrings primary Glutes primary Calves primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Quads / Intermediate
1 sets, 3 reps00:00:20
1 -- 00:00:20 3 -- --:--
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Glutes / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
8 sets, 1 reps, 01:00 rest
8 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Do 5-6 sets of the sled sprints. For the regular sprints each set is 10 seconds long.

Becoming a great long jumper requires the right technique and hours of practice, but without a good training program then you are limiting your potential. This long jump workout is designed to give you the best chance of achieving your goals. It is specifically designed for the sport of long jumping.

This workout is designed to build your strength and explosiveness. When you are doing the exercises think in your head "be explosive" jump as high and as quick as you can on every jumping exercise, don't forget about proper form as well though. Along with this workout you need to be eating right and getting enough rest. There is no point in spending hours in the gym or on the track if you are not going to take care of your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Biceps secondary Forearms secondary Lats secondary Lower back secondary Neck secondary Traps secondary Middle back secondary Groin secondary Outer thighs secondary Quads primary Chest primary Abs primary Hamstrings primary Glutes primary Calves primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
00:01:00
-- -- 00:01:00 -- -- --:--
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Calves / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
00:01:00
-- -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 40 reps, 02:00 rest
3 -- --:--:-- 40 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Becoming a great long jumper requires the right technique and hours of practice, but without a good training program then you are limiting your potential. This long jump workout is designed to give you the best chance of achieving your goals. It is specifically designed for the sport of long jumping.

This workout is designed to build your strength and explosiveness. When you are doing the exercises think in your head "be explosive" jump as high and as quick as you can on every jumping exercise, don't forget about proper form as well though. Along with this workout you need to be eating right and getting enough rest. There is no point in spending hours in the gym or on the track if you are not going to take care of your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Biceps secondary Forearms secondary Lats secondary Lower back secondary Neck secondary Traps secondary Middle back secondary Groin secondary Outer thighs secondary Quads primary Chest primary Abs primary Hamstrings primary Glutes primary Calves primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Quads / Intermediate
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Quads / Beginner
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Quads / Intermediate
3 sets, 15 reps, 00:30 rest
3 -- --:--:-- 15 -- 00:30
Default
Hamstrings / Expert
4 sets, 6,4,4,4 reps, 01:00 rest
4 -- --:--:-- 6,4,4,4 -- 01:00
Default
Quads / Beginner
4 sets, 8,6,4,2 reps, 01:00 rest
4 -- --:--:-- 8,6,4,2 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Becoming a great long jumper requires the right technique and hours of practice, but without a good training program then you are limiting your potential. This long jump workout is designed to give you the best chance of achieving your goals. It is specifically designed for the sport of long jumping.

This workout is designed to build your strength and explosiveness. When you are doing the exercises think in your head "be explosive" jump as high and as quick as you can on every jumping exercise, don't forget about proper form as well though. Along with this workout you need to be eating right and getting enough rest. There is no point in spending hours in the gym or on the track if you are not going to take care of your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Biceps secondary Forearms secondary Lats secondary Lower back secondary Neck secondary Traps secondary Middle back secondary Groin secondary Outer thighs secondary Quads primary Chest primary Abs primary Hamstrings primary Glutes primary Calves primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Quads / Intermediate
1 sets, 3 reps00:00:20
1 -- 00:00:20 3 -- --:--
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Glutes / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
8 sets, 1 reps, 01:00 rest
8 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Do 5-6 sets of the sled sprints. For the regular sprints each set is 10 seconds long.

Becoming a great long jumper requires the right technique and hours of practice, but without a good training program then you are limiting your potential. This long jump workout is designed to give you the best chance of achieving your goals. It is specifically designed for the sport of long jumping.

This workout is designed to build your strength and explosiveness. When you are doing the exercises think in your head "be explosive" jump as high and as quick as you can on every jumping exercise, don't forget about proper form as well though. Along with this workout you need to be eating right and getting enough rest. There is no point in spending hours in the gym or on the track if you are not going to take care of your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Biceps secondary Forearms secondary Lats secondary Lower back secondary Neck secondary Traps secondary Middle back secondary Groin secondary Outer thighs secondary Quads primary Chest primary Abs primary Hamstrings primary Glutes primary Calves primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
00:01:00
-- -- 00:01:00 -- -- --:--
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Calves / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
00:01:00
-- -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 40 reps, 02:00 rest
3 -- --:--:-- 40 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Becoming a great long jumper requires the right technique and hours of practice, but without a good training program then you are limiting your potential. This long jump workout is designed to give you the best chance of achieving your goals. It is specifically designed for the sport of long jumping.

This workout is designed to build your strength and explosiveness. When you are doing the exercises think in your head "be explosive" jump as high and as quick as you can on every jumping exercise, don't forget about proper form as well though. Along with this workout you need to be eating right and getting enough rest. There is no point in spending hours in the gym or on the track if you are not going to take care of your body.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Hip flexors secondary Biceps secondary Forearms secondary Lats secondary Lower back secondary Neck secondary Traps secondary Middle back secondary Groin secondary Outer thighs secondary Quads primary Chest primary Abs primary Hamstrings primary Glutes primary Calves primary Obliques primary Muscles diagram

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Sled
  • Medicine Ball
  • Barbell
  • Squat Rack
  • Jump Rope

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Long Jump Workout Plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Sled
  • Medicine Ball
  • Barbell
  • Squat Rack
  • Jump Rope

77 people started this plan