Jump Training for Track

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If you think athletic ability is all about genetics, meet Kurt Weber. This once average Joe long jumped his way to the D-I track and field national championships.

As an undergrad at Division II Central Washington University, where he studied exercise science, Weber walked on to the track team as a sprinter/jumper. By the time he finished his college career at Division I Cal State Fullerton, he had added 130 pounds to his bench and 140 to his squat, maxed out at a 39-inch vert, dropped his 100m time .8 seconds to 10.64 and increased his long jump by three feet—all thanks to complex training, which combines plyometrics with traditional lifts.

"Complex training drastically improves explosiveness, speed, quickness and power, which altogether produce faster running speed and greater jumping height and distance." Weber says.

Having experienced impressive results from this technique throughout his career, Weber uses the same method with the athletes he trains at Velocity Sports Performance [Corona, Calif.]. Try Weber's technique and watch your numbers explode.

Perform 3 sets of this complex at the beginning of your workout, resting 1-2 minutes between exercises.

Squats with Squat Jumps

Squat

Choose a moderately difficult weight that still allows you to perform 5-6 reps with good technique.

Squat Jump

In athletic stance, interlock your fingers behind your head, which helps you keep your chest up during the Squat. Quickly squat, then explode and jump as high as possible. Land and immediately squat and jump again. Perform 7 reps continuously.


Photo Credit: Getty Images // Thinkstock

Topics: TRACK & FIELD | CHEST | HOW TO JUMP HIGHER: DRILLS AND WORKOUTS | WORKOUTS | RUNNING | POWER | EXERCISE | SPORTS | BENCH | TRACK | JUMPING | VELOCITY | GENETICS