NSCA COACH 1.4 | NSCA.COM
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Acceleration
and Maximal
Speed Day
UB, LB,
and Core Power
Acceleration
and Maximal
Speed Day
UB, LB,
and Core Power
Acceleration
and Maximal
Speed Day
UB, LB,
and Core Power
Acceleration
and Maximal
Speed Day
UB, LB,
and Core Power
Acceleration
and Maximal
Speed Day
UB, LB,
and Core Power
Acceleration
and Maximal
Speed Day
UB and LB
Hypertrophy
UB and LB
Strength
UB and LB
Hypertrophy
UB and LB
Strength
UB and LB
Hypertrophy
UB and LB
Strength
UB and LB
Hypertrophy
UB and LB
Strength
UB and LB
Hypertrophy
UB and LB
Strength
UB and LB
Strength
WEEK 2:
WEEK 3:
WEEK 4:
WEEK 5:
WEEK 6:
WEEK 7:
WEEK 8:
WEEK 9:
WEEK 10:
WEEK 11:
WEEK 12:
Key: UB=upper body; LB=lower body
Rest
UB, LB,
and Core Power
UB and LB
Hypertrophy
WEEK 1:
WEDNESDAY
TUESDAY
MONDAY
TABLE 1. SAMPLE 12-WEEK PRE-SEASON LONG JUMP PROGRAM
FRIDAY
UB, LB,
and Core Power
UB and LB
Strength
UB, LB,
and Core Power
UB and LB
Hypertrophy
UB, LB,
and Core Power
UB and LB
Hypertrophy
UB, LB,
and Core Power
UB and LB
Hypertrophy
UB, LB,
and Core Power
UB and LB
Strength
UB, LB,
and Core Power
UB and LB
Hypertrophy
UB and LB
Strength
UB, LB,
and Core Power
UB and LB
Strength
UB, LB,
and Core Power
UB and LB
Hypertrophy
UB, LB,
and Core Power
UB and LB
Hypertrophy
UB, LB,
and Core Power
UB and LB
Hypertrophy
UB, LB,
and Core Power
UB and LB
Hypertrophy
UB, LB,
and Core Power
THURSDAY
Acceleration and
Maximal Speed Day
Acceleration and
Maximal Speed Day
Acceleration and
Maximal Speed Day
Acceleration and
Maximal Speed Day
Acceleration and
Maximal Speed Day
Acceleration and
Maximal Speed Day
Acceleration and
Maximal Speed Day
Acceleration and
Maximal Speed Day
Acceleration and
Maximal Speed Day
Acceleration and
Maximal Speed Day
Acceleration and
Maximal Speed Day
Acceleration and
Maximal Speed Day
SATURDAY
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
SUNDAY
NSCA COACH 1.4
33