Complete Full-Year Workout Program for High School and Collegiate Jumpers | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Complete Full-Year Workout Program for High School and Collegiate Jumpers

January 29, 2013 | John Cissik

Must See Track & Field Videos


If you want to jump higher, you need to be explosive, possess great speed and have immense strength. The more power you can produce relative to your bodyweight, the more likely you will propel your body up and over the bar.

Below is a complete workout for jumpers that will increase your jumping height. There are three phases—off-season, pre-season and in-season—and two versions—one for high school athletes and one for college athletes, both of which are designed to challenge you at your stage of development and which take your schedule into account.

Off-Season

The off-season generally runs through fall. It's the perfect time to develop a fitness and exercise technique base, and to begin increasing strength and power. With that in mind, high school jumpers will train three times a week, one day focused on strength, one on power, and one on increasing muscle mass. Collegiate athletes have the benefit of training for an additional day.

High School Off-Season Jumper Workout

Day One

Day Two

  • Hang Clean - 3x3-6 at 50-60% (above knees)
  • Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
  • Push Jerk - 3x3-6

Day Three

  • Superset: Front Squats - 3x4-8 at 60-70% & Pull-Ups - 3xMax
  • Superset: Lunges - 3x12-15 each leg & Dumbbell Bench Press - 3x12-15
  • Superset: DB Back Raises - 3x15-20 & 3-in-1 Shoulders - 3x15-20 each exercise
  • Superset: Physioball Bridges - 3x15-20 & Triceps Extensions - 3x15-20
  • Superset: Calf Raises - 3x15-20 and Biceps Curls - 3x15-20

Collegiate Off-Season Jumper Workout

Day One

  • Back Squats - 3x8-12 at 80-85%
  • Romanian Deadlifts - 3x8-12
  • Bench Press - 3x8-12 at 80-85%
  • Barbell Bent-Over Rows - 3x8-12
  • Standing Military Press - 3x8-12

Day Two

  • Hang Clean - 3x3-6 at 60-70% (above knees)
  • Hang Clean Pulls - 3x3-6x70-80% (at knees)
  • Push Jerk - 3x3-6 at 50-60% of Power Clean

Day Three

  • Rest

Day Four

  • Front Squats - 3x4-8 at 70-80%
  • Lunges - 3x8-12 each leg
  • Pistol Squats - 3xMax
  • Goodmornings - 3x12-15
  • DB Back Raises - 3x15-20
  • Calf Raises - 3x15-20

Day Five

  • Incline Press - 3x8-12
  • Superset: Dips - 3xMax & Push-Ups - 3xMax
  • Pull-Ups - 3xMax
  • Single-Arm Dumbbell Rows - 3x8-12 each arm
  • 3-in-1 Shoulders - 3x15-20 each exercise
  • Superset: Biceps Curl - 3x12-15 and Triceps Extensions - 3x12-15

Pre-Season

The pre-season runs from around November into January. This is the time to focus on increasing strength and power. For the high school athlete, one training session is devoted to maximal strength, one to power and one to both. For the collegiate athlete, two days are devoted to strength and two to power. The college athlete begins to focus on the leg they jump off, so you'll begin to see split and single-leg lifts.

High School Pre-Season Jumper Workout

Day One

  • Back Squats - 3x4-8 at 80-90%
  • Romanian Deadlifts - 3x4-8
  • Bench Press - 3x4-8 at 80-90%
  • Barbell Bent-Over Rows - 3x4-8
  • Standing Military Press - 3x4-8

Day Two

  • Hang Clean - 3x3-6 at 50-60% (at knees)
  • Hang Clean Pulls - 3x3-6 at 60-70% (below knees)
  • Push Jerk - 3x3-6

Day Three

  • Dumbbell Hang Clean - 3x3-6 (above knees)
  • Hang Snatch Pulls - 3x306 at 6-70% of Power Clean (above knees)
  • Split Squats - 3x4-8 on jumping leg
  • Lunges - 3x4-8 on jumping leg
  • Goodmornings - 3x4-8
  • Incline Press - 3x4-8
  • Pull-Ups - 3xMax

Collegiate Pre-Season Jumper Workout

Day One

  • Back Squats - 1x4-8 at 80%, 1x2-6 at 85%, 1x1-4 at 90%, 1x4-8 at 82.5%, 1x2-6 at 87.5%, 1x1-2 at 92.5%
  • Goodmornings - 3x4-8
  • Bench Press - 1x4-8 at 80%, 1x2-6 at 85%, 1x1-4 at 90%; 1x4-8 at 82.5%, 1x2-6 at 87.5%, 1x1-2 at 92.5%
  • Single-Arm Dumbbell Rows - 3x4-8 each arm
  • Dumbbell Shoulder Press - 3x4-8

Day Two

  • Split Hang Clean - 3x2-4 at 40-50% of Power (below knees with jumping leg in front)
  • Clean Pulls - 3x3-6 at 70-80%
  • Split Jerk - 3x3-6 at 60-70% of Power Clean

Day Three

  • Rest

Day Four

  • Split Squats - 3x4-8 at 40-50% of Back Squat (jumping leg in front)
  • Deadlift - 3x2-6 (from knees)
  • Incline Press - 3x2-6
  • Barbell Bent-Over Rows - 3x2-6
  • Seated Military Press - 3x2-6

Day Five

  • Split Hang Clean - 3x2-4 each leg at 50-60% of Power Clean (above knees)
  • Snatch Hang Pulls - 3x3-6 at 60-70% of Power Clean (above knees)
  • Dumbbell Hang Clean - 3x3-6 (above knees)

In-Season

In-season begins in January and lasts until the last outdoor meet is over. Due to the demands of travel and competition, jumpers have less time to train, so the focus is on getting as much bang out of training as possible. Lifts are done from the floor, they are heavy, and in the case of college jumpers, they involve complexes and specific movements like Pause Squats and split lifts.

High School In-Season Jumper Workout

Day One

  • Power Clean - 3x2-6 at 70-80%
  • Clean Pulls - 3x2-6 at 80-90%
  • Back Squats - 3x2-6 at 80-90%
  • Bench Press - 3x2-6 at 80-90%
  • Pull-Ups - 3xMax

Day Two

  • Dumbbell Hang Clean - 3x2-6 (at knees)
  • Snatch Hang Pulls - 3x2-6 at 70-80% of Power Clean (at knees)
  • Split Squats - 3x4-8 at 50-60% of Back Squat
  • Incline Press - 3x2-6
  • Dumbbell Rows - 3x2-6

Collegiate In-Season Jumper Workout

Day One

  • Clean-Grip Deadlift - 3x3 at 60-70% + Power Clean - 3x3 at 60-70%
  • Pause Split-Squats - 3x2-6 at 50-60% of Back Squat (jumping leg in front) + Squat Jumps - 3x10
  • Single-Leg Romanian Deadlifts - 3x8-12 (jumping leg)
  • Pause Bench Press - 3x2-6 at 80-90% + Med Ball Chest Pass - 3x10

Day Two

  • Split Hang Clean - 3x3 at 70-80% of Power Clean (at knees with jumping leg in front) + Split Squats - 3x3-6 (jumping leg in front)
  • Push Jerk - 3x3-6 at 60-70% of Power Clean + Counter-Movement Jumps - 3x10
  • Dumbbell Romanian Deadlifts 3x4-8 + Dumbbell Hang Cleans - 3x3-6 each leg
  • Barbell Bent-Over Rows - 3x4-8 + Med Ball Behind Back Toss - 3x10

Get the complete year-round workout for these other track sports:

John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
Must See
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 22,697,819
Colin Kaepernick Explains His Ridiculous Socks
Views: 21,825,881
Dwyane Wade Leads by Example
Views: 3,031,943

Featured Videos

Quest for the Ring: University of Kentucky Views: 297,020
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,256,323
Path to the Pros 2015: The Journey Begins Views: 29,699
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Nordic Hamstring Curl: Whether if you're looking to rehab an injured hamstring, develop the glute hamstring separation for a bodybuilding contest, or...

7 Best Lower-Body Strengthening Exercises

How Often Should You Vary Your Exercise?

Use Eccentric Lifts to Increase Size and Strength

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

10 Ways to Get Stronger With a Sandbag

Make Lifts More Challenging With Resistance Bands

These 3 Single-Leg Movements Will Improve Your Squat Technique

7 Farmer's Walk Variations for Improved Core Strength

Reach New Training Heights With Resistance Band Exercises

4 Simple Golf Core Exercises to Increase Your Driving Distance

Prevent ACL Injuries With This Exercise

Perfect Your Squat Technique With the Unloaded Squat

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Master the Lateral Lunge to Improve Your Hockey Stride

7 Ways to Work Out Competitively Without CrossFit

Increase Your Explosiveness with the Power Curl

Build Max Power With These Pulling Exercises

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Mike Boyle's 5 Tips for More Effective Workouts

How Functional Training Has Overly Complicated Strength Training

7 Strategies for Faster Workout Recovery

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

3 Tricks for a Stronger Front Squat

Kyle Lowry's 12-Week All-Star Training Program

Never Bench Press With Your Feet in This Position

The Best Single-Leg Exercises for Youth Athletes

Develop Core Strength for Throwing

How NOT to Perform a Pull-Up (With Fixes)

A Better Way to Train Your Core

6 Gym Machines That Are Actually Worth Your Time

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Dominate Your Bench Test With This Strategy

How to Design a Greco-Roman Wrestling Training Program

4 Exercises to Build True Lacrosse Power

Posterior Chain Fixes to Improve Your Game

5 Ways to Get a Higher Vertical Jump

5 Exercises to Develop Soccer Power

12-Week Resistance Band and Chain Workout

Improve Soccer Agility with Lateral Strength Exercises

Putting Together an Off-Season Workout for Point Guards

3 Post-Activation Potentiation Combos for Explosive Strength

4 Deadlift Variations to Increase Your Pull

7-Exercise Core-Blasting Workout