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

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...

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

January 29, 2013 | John Cissik

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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...