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

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

FROM AROUND THE WEB
  • 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...
More Cool Stuff You'll Like

Build Explosive Hips to Jump Higher

The Vertical Leap is a renowned test of athletic ability and we often marvel at the power and grace of gifted leapers such as Michael Jordan or Lebron...

5 Exercises to Keep Your Shoulders Healthy All Season Long

Get More Explosive With James Harden's Workout

Strengthen Your Core With Advanced Plate Push-Outs

The 12 Best RDL Variations

3 Tips to Maximize Your Off-Season Baseball Training

Do Your First Pull-Up With This Simple Workout. Guaranteed.

Do Your First Deadlift

3 Athletic Arm Exercises for Big Guns

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

The 4 Rules of Bulking Up

James Harrison's Physioball Side-to-Side Bridge

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Why One Bench Press Is Not Enough

Man Does 4,300 Pull-Ups in One Day

Baseball Workout for Power Hitting

Develop a Bulletproof Core With Advanced Barbell Rollouts

Build Toughness With This Weight Vest Basketball Workout

Sumo Deadlift for Football Strength

Why Bear Crawls Are All the Rage Right Now

Bilateral or Unilateral Exercises: Which Are Better?

The Upper-Body Endurance Combo Workout

3D Triceps Workout: 3 Exercises for Huge Arms

Breathing Exercises to Strengthen Your Lifts

Should You Train for Absolute or Explosive Strength?

4 Easy Fixes for Your Bench Press Routine

Improve Your Durability With 3 BOSU Exercises

How to Get Fit Like a Marine

Build Hockey Speed and Power with the Hang Clean

3 Loading Schemes to Build Muscle Size

Hanley Ramirez's Overhead Tire Pull

Develop Speed With a Power Bag Workout

Why the Dead Bug Is Changing Core Training

How to Train During Your Hockey Season

3 Simple Tips to Deadlift More Weight

The Hardest Plank of All Time

7 Tips to Master Single-Leg Exercises

Get Tougher With Skylar Diggins' Bodyweight Workout

Hockey Training Designed Specifically for Goalies

Build Rock Solid Glutes With This 30-Day Workout Plan

Why You're Not Reaching Your Strength and Speed Potential

The Softball Dugout Workout

4 Strength Exercises for Female Athletes