Triple Jump Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Workout Summary

To successfully train for the track and field triple jump is to train with intensity. This event is one that demands strength, power, and explosiveness to become an elite performer. The triple jump workout has been designed around these principles, and, with it, you can boost your performance ... more

To successfully train for the track and field triple jump is to train with intensity. This event is one that demands strength, power, and explosiveness to become an elite performer.

The triple jump workout has been designed around these principles, and, with it, you can boost your performance like never before.

Off-Track Training

The overall skill to perform this event certainly comes from triple jump training drills. However, without a strength training program, you cannot expect to continuously improve and increase the power with which you can perform. This is where the triple jump weight training program plays a crucial part in your development.

The triple jump training program puts major emphasis on resistance training of the legs for the obvious reasons, but will include chest and back work to help develop a more muscular body overall. Additionally, the upper body training will enable you to propel yourself more powerfully, adding more dimensions to your ability. It will be crucial to concentrate on keeping the core engaged, as well, during all the triple jump exercises.

Strength over Endurance

The three triple jump workouts included in this program are meant to build power, not longevity. You will be working with relatively heavy weight and low to moderate repetitions. This ensures the building of muscle tissue crucial to performance. This is truly functional training for triple jump practitioners, as opposed to a vanity strength training program.

The triple jump exercises within each workout are body weight or free weight exercises only. These are the powerhouse moves that build brute strength and explosive power. It will be imperative for you to adhere to strict form, and, if at all possible, enlist the assistance of a spotter so that you can push for challenging and heavy training.

Workout, Rest, Repeat

The three triple jump workout routines should be completed in sequence and with at least one full day of rest in between lifting session. In order to gain maximum size, strength, and power, you absolutely must allow recovery periods for the muscle tissue to repair. Time away from training, as well as adequate sleep, is pertinent when attempting to achieve maximum gains.

Take the time for preventative maintenance by making sure the muscles are completely warmed up prior to the first exercise and always stretch to keep muscles functional and flexible. Stretching should take place before and after each triple jump workout, as well as on any off days. This is immensely important when it comes to leg training. A pulled or torn muscle can take you out of competition indefinitely.

Combining this triple jump workout with on-the-track triple jump training will give you a true “leg up” on the competition. By following a responsible nutrition plan, allowing plenty of time for recovery, and sticking diligently to the training as outlined, you will find yourself performing the triple jump at your pinnacle in a relatively short time. Get started with the Triple Jump Workout Plan today and make first place your place.

Triple Jump Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
Triple Jump Workout Plan

Triple Jump Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Workout Summary

To successfully train for the track and field triple jump is to train with intensity. This event is one that demands strength, power, and explosiveness to become an elite performer. The triple jump workout has been designed around these principles, and, with it, you can boost your performance ... more

To successfully train for the track and field triple jump is to train with intensity. This event is one that demands strength, power, and explosiveness to become an elite performer.

The triple jump workout has been designed around these principles, and, with it, you can boost your performance like never before.

Off-Track Training

The overall skill to perform this event certainly comes from triple jump training drills. However, without a strength training program, you cannot expect to continuously improve and increase the power with which you can perform. This is where the triple jump weight training program plays a crucial part in your development.

The triple jump training program puts major emphasis on resistance training of the legs for the obvious reasons, but will include chest and back work to help develop a more muscular body overall. Additionally, the upper body training will enable you to propel yourself more powerfully, adding more dimensions to your ability. It will be crucial to concentrate on keeping the core engaged, as well, during all the triple jump exercises.

Strength over Endurance

The three triple jump workouts included in this program are meant to build power, not longevity. You will be working with relatively heavy weight and low to moderate repetitions. This ensures the building of muscle tissue crucial to performance. This is truly functional training for triple jump practitioners, as opposed to a vanity strength training program.

The triple jump exercises within each workout are body weight or free weight exercises only. These are the powerhouse moves that build brute strength and explosive power. It will be imperative for you to adhere to strict form, and, if at all possible, enlist the assistance of a spotter so that you can push for challenging and heavy training.

Workout, Rest, Repeat

The three triple jump workout routines should be completed in sequence and with at least one full day of rest in between lifting session. In order to gain maximum size, strength, and power, you absolutely must allow recovery periods for the muscle tissue to repair. Time away from training, as well as adequate sleep, is pertinent when attempting to achieve maximum gains.

Take the time for preventative maintenance by making sure the muscles are completely warmed up prior to the first exercise and always stretch to keep muscles functional and flexible. Stretching should take place before and after each triple jump workout, as well as on any off days. This is immensely important when it comes to leg training. A pulled or torn muscle can take you out of competition indefinitely.

Combining this triple jump workout with on-the-track triple jump training will give you a true “leg up” on the competition. By following a responsible nutrition plan, allowing plenty of time for recovery, and sticking diligently to the training as outlined, you will find yourself performing the triple jump at your pinnacle in a relatively short time. Get started with the Triple Jump Workout Plan today and make first place your place.

Workout Goals

  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Barbell
  • Flat Bench
  • Dumbbells
  • Incline Bench
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
4 sets, 8,6,6,3 reps, 01:00 rest
4 -- --:--:-- 8,6,6,3 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Lower Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take as many warm up sets as you need before starting each exercise. When you start the sets make sure that you have a weight on that is going to challenge you. It is recommended that you use a spotter.

It is not only enough to practice the right technique and form for the triple jump, you need to also have a weight training program. This triple jump workout will give you the competitive advantage over your opponents. All the exercises are free weight or body weight exercises. This will allow you to have true strength gains and also help you to put on some muscle weight.

Along with this workout it is important that you continue to stretch and stay flexible. Also you need to maintain a good diet and get plenty of sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Biceps secondary Middle back secondary Neck secondary Traps secondary Forearms secondary Calves secondary Triceps secondary Glutes secondary Hip flexors secondary Abs secondary Lats primary Hamstrings primary Quads primary Chest primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 8,6,6,4 reps, 01:00 rest
4 -- --:--:-- 8,6,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 8,6,4,4 reps, 01:00 rest
4 -- --:--:-- 8,6,4,4 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 8,8,6,6 reps, 01:00 rest
4 -- --:--:-- 8,8,6,6 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take as many warm up sets as you need before starting each exercise. When you start the sets make sure that you have a weight on that is going to challenge you. It is recommended that you use a spotter.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Biceps secondary Middle back secondary Neck secondary Traps secondary Forearms secondary Calves secondary Triceps secondary Glutes secondary Hip flexors secondary Abs secondary Lats primary Hamstrings primary Quads primary Chest primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 8,6,6,4 reps, 01:00 rest
4 -- --:--:-- 8,6,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take as many warm up sets as you need before starting each exercise. When you start the sets make sure that you have a weight on that is going to challenge you. It is recommended that you use a spotter.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Biceps secondary Middle back secondary Neck secondary Traps secondary Forearms secondary Calves secondary Triceps secondary Glutes secondary Hip flexors secondary Abs secondary Lats primary Hamstrings primary Quads primary Chest primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
4 sets, 8,6,6,3 reps, 01:00 rest
4 -- --:--:-- 8,6,6,3 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Lower Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take as many warm up sets as you need before starting each exercise. When you start the sets make sure that you have a weight on that is going to challenge you. It is recommended that you use a spotter.

It is not only enough to practice the right technique and form for the triple jump, you need to also have a weight training program. This triple jump workout will give you the competitive advantage over your opponents. All the exercises are free weight or body weight exercises. This will allow you to have true strength gains and also help you to put on some muscle weight.

Along with this workout it is important that you continue to stretch and stay flexible. Also you need to maintain a good diet and get plenty of sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Biceps secondary Middle back secondary Neck secondary Traps secondary Forearms secondary Calves secondary Triceps secondary Glutes secondary Hip flexors secondary Abs secondary Lats primary Hamstrings primary Quads primary Chest primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 8,6,6,4 reps, 01:00 rest
4 -- --:--:-- 8,6,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 8,6,4,4 reps, 01:00 rest
4 -- --:--:-- 8,6,4,4 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 8,8,6,6 reps, 01:00 rest
4 -- --:--:-- 8,8,6,6 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take as many warm up sets as you need before starting each exercise. When you start the sets make sure that you have a weight on that is going to challenge you. It is recommended that you use a spotter.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Biceps secondary Middle back secondary Neck secondary Traps secondary Forearms secondary Calves secondary Triceps secondary Glutes secondary Hip flexors secondary Abs secondary Lats primary Hamstrings primary Quads primary Chest primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 8,6,6,4 reps, 01:00 rest
4 -- --:--:-- 8,6,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take as many warm up sets as you need before starting each exercise. When you start the sets make sure that you have a weight on that is going to challenge you. It is recommended that you use a spotter.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Biceps secondary Middle back secondary Neck secondary Traps secondary Forearms secondary Calves secondary Triceps secondary Glutes secondary Hip flexors secondary Abs secondary Lats primary Hamstrings primary Quads primary Chest primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
4 sets, 8,6,6,3 reps, 01:00 rest
4 -- --:--:-- 8,6,6,3 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Lower Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take as many warm up sets as you need before starting each exercise. When you start the sets make sure that you have a weight on that is going to challenge you. It is recommended that you use a spotter.

It is not only enough to practice the right technique and form for the triple jump, you need to also have a weight training program. This triple jump workout will give you the competitive advantage over your opponents. All the exercises are free weight or body weight exercises. This will allow you to have true strength gains and also help you to put on some muscle weight.

Along with this workout it is important that you continue to stretch and stay flexible. Also you need to maintain a good diet and get plenty of sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Biceps secondary Middle back secondary Neck secondary Traps secondary Forearms secondary Calves secondary Triceps secondary Glutes secondary Hip flexors secondary Abs secondary Lats primary Hamstrings primary Quads primary Chest primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 8,6,6,4 reps, 01:00 rest
4 -- --:--:-- 8,6,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 8,6,4,4 reps, 01:00 rest
4 -- --:--:-- 8,6,4,4 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 8,8,6,6 reps, 01:00 rest
4 -- --:--:-- 8,8,6,6 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take as many warm up sets as you need before starting each exercise. When you start the sets make sure that you have a weight on that is going to challenge you. It is recommended that you use a spotter.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Biceps secondary Middle back secondary Neck secondary Traps secondary Forearms secondary Calves secondary Triceps secondary Glutes secondary Hip flexors secondary Abs secondary Lats primary Hamstrings primary Quads primary Chest primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 8,6,6,4 reps, 01:00 rest
4 -- --:--:-- 8,6,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take as many warm up sets as you need before starting each exercise. When you start the sets make sure that you have a weight on that is going to challenge you. It is recommended that you use a spotter.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Biceps secondary Middle back secondary Neck secondary Traps secondary Forearms secondary Calves secondary Triceps secondary Glutes secondary Hip flexors secondary Abs secondary Lats primary Hamstrings primary Quads primary Chest primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
4 sets, 8,6,6,3 reps, 01:00 rest
4 -- --:--:-- 8,6,6,3 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Lower Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take as many warm up sets as you need before starting each exercise. When you start the sets make sure that you have a weight on that is going to challenge you. It is recommended that you use a spotter.

It is not only enough to practice the right technique and form for the triple jump, you need to also have a weight training program. This triple jump workout will give you the competitive advantage over your opponents. All the exercises are free weight or body weight exercises. This will allow you to have true strength gains and also help you to put on some muscle weight.

Along with this workout it is important that you continue to stretch and stay flexible. Also you need to maintain a good diet and get plenty of sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Biceps secondary Middle back secondary Neck secondary Traps secondary Forearms secondary Calves secondary Triceps secondary Glutes secondary Hip flexors secondary Abs secondary Lats primary Hamstrings primary Quads primary Chest primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 8,6,6,4 reps, 01:00 rest
4 -- --:--:-- 8,6,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 8,6,4,4 reps, 01:00 rest
4 -- --:--:-- 8,6,4,4 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 8,8,6,6 reps, 01:00 rest
4 -- --:--:-- 8,8,6,6 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take as many warm up sets as you need before starting each exercise. When you start the sets make sure that you have a weight on that is going to challenge you. It is recommended that you use a spotter.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Biceps secondary Middle back secondary Neck secondary Traps secondary Forearms secondary Calves secondary Triceps secondary Glutes secondary Hip flexors secondary Abs secondary Lats primary Hamstrings primary Quads primary Chest primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 8,6,6,4 reps, 01:00 rest
4 -- --:--:-- 8,6,6,4 -- 01:00
Default
Quads / Intermediate
4 sets, 10,8,6,4 reps, 01:00 rest
4 -- --:--:-- 10,8,6,4 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Take as many warm up sets as you need before starting each exercise. When you start the sets make sure that you have a weight on that is going to challenge you. It is recommended that you use a spotter.

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Barbell
  • Flat Bench
  • Dumbbells
  • Incline Bench

34 people started this plan

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Triple Jump Workout Plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Barbell
  • Flat Bench
  • Dumbbells
  • Incline Bench

34 people started this plan