NSCA COACH 1.4
TABLE 3. SAMPLE LONG JUMP HYPERTROPHY WORKOUTS (continued)
SAMPLE HYPERTROPHY
HIGH VOLUME WORKOUT
SETS X REPS
REST PERIOD
INTENSITY
PURPOSE
Barbell squats
5x12
1:00
12-15RM
DL LB hypertrophy
Dumbbell lunges
5x12 each leg
1:00
12-15RM
SL LB hypertrophy
Machine horizontal chest press
5x12
1:00
12-15RM
UB horizontal push hypertrophy
Dips
5x12
1:00
12-15RM
UB vertical push hypertrophy
1:00
12-15RM
SL LB hypertrophy
1:00
12-15RM
SL LB hypertrophy
2:30
2:30
SL leg press
5x12 each leg
Dumbbell step-ups
5x12 each leg
2:30
Machine high pull
5x12
1:00
12-15RM
UB vertical pull hypertrophy
Machine horizontal pull
5x12
1:00
12-15RM
UB horizontal pull hypertrophy
40 Sets
SL=single leg; DL=double leg; UB=upper body; LB=lower body
TABLE 4. SAMPLE LONG JUMP POWER WORKOUTS
SAMPLE POWER WORKOUT #1
SETS X REPS
REST PERIOD
PURPOSE
Single-leg to double-leg box jumps
4x2 each leg
2:30
SL LB vertical power
Alternating battle ropes
4x8
2:30
UB power
Single-leg to double-leg
resisted broad jumps
4x2 each leg
2:30
SL LB horizontal power
Medicine ball core toss
4x12
2:30
Core and UB power
Landmine squat press
4x2
2:30
LB Diagonal, UB, and core power
Lying medicine ball drop pass
4x5
2:30
UB power
Single-leg continuous high hurdle hops
4x5 each leg
2:30
SL LB power
Power skips
4x5 each leg
2:30
SL LB vertical and horizontal power
SAMPLE POWER WORKOUT #2
SETS X REPS
REST PERIOD
PURPOSE
Single-leg or double-leg depth broad jump
4x4 each leg
3:30
SL LB horizontal power
Power push-up onto medicine ball
4x5
3:30
UB power
Single-leg horizontal
medicine ball jump toss
4x4 each leg
3:30
SL LB horizontal power
Knee drive medicine ball toss
4x6
3:30
Core and UB power
Sled push
4x15 yards
3:30
LB horizontal power
Single-leg jump from box
4x4 each leg
3:30
SL LB vertical power
Reverse medicine ball core toss
4x8
3:30
Core power
Single-leg sled push hops
4x15 yards
each leg
3:30
SL LB horizontal power
SL=single leg; DL=double leg; UB=upper body; LB=lower body
NSCA COACH 1.4 | NSCA.COM
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