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Long Jump Workout Plan
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Long Jump Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Get Ripped
  • Gain Strength
  • Get Toned
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Long Jump Legs Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 12 00:30
3 12 00:30
3 12 00:30
3 12 00:30
4 6,4,4,4 01:00
Squat   Video icon
4 8,6,4,2 01:00

Notes:

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.

Long Jump Sprinting & Jumping Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 00:30
3 2 00:30
3 12 None
3 12 01:00
3 10 01:00
Sprint   Video icon
6 1 01:00

Notes:

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.

Long Jump Total Body Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
2 15 None
Running   Video icon
00:01:00 None
Push-Up   Video icon
2 10 None
2 20 None
2 20 None
2 20 None
2 00:00:30 None
2 20 None
Burpee   Video icon
2 10 None
Running   Video icon
00:01:00 None
2 20 None
2 10 None
2 40 02:00

Notes:

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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Calves blue Glutes blue Hamstrings blue Lowerback blue Hipflexors blue Neck blue Traps blue Shoulders blue Biceps blue Forearms blue Quads blue Triceps blue Lats blue Middleback blue Groin blue Quads orange Hamstrings orange
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