NSCA Coach 1.4 | Page 34
STRENGTH AND CONDITIONING FOR THE MIDDLE SCHOOL AND
PREPARING FOR THE NFL COMBINE — A FUNCTIONAL AND MOVEMENT-SPECIFIC
HIGH SCHOOL RUNNING LONG JUMPER
STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERS
TABLE 2. SAMPLE ACCELERATION AND MAXIMAL SPEED WORKOUT
ACCELERATION AND MAXIMAL
SPEED SAMPLE WORKOUT
SETS X REPS
REST PERIOD
PURPOSE
Accelerators
(10 yards or to maximal speed)
5x10 yds
1:00
Acceleration
Maximal velocity sprints
5x25 yds
2:30
Acceleration
and maximal speed
Resisted sprints
(harness or parachute)
5x15 yds
2:30
Stride length
Assisted sprints
(downhill or towing)
5x20 yds
3:00
Stride frequency
Run-throughs
(starting point
through the board)
5x long jump distance
3:00
Acceleration
and maximal speed
Full routine including the
single-leg take-off
5x
3:00
Acceleration, maximal speed,
and SL take-off
TABLE 3. SAMPLE LONG JUMP HYPERTROPHY WORKOUTS
SAMPLE HYPERTROPHY LOW
VOLUME WORKOUT
SETS X REPS
REST PERIOD
INTENSITY
SL leg press
3x8
1:00
8-10RM
SL LB hypertrophy
Dumbbell bench press
3x8
1:00
8-10RM
UB horizontal push hypertrophy
PURPOSE
2:30
Barbell squats
3x8
1:00
8-10RM
DL LB hypertrophy
Machine high pull
3x8
1:00
8-10RM
UB vertical pull hypertrophy
Dumbell shoulder press
3x8
1:00
8-10RM
UB vertical push hypertrophy
Machine horizontal pull
3x8
1:00
8-10RM
UB horizontal pull hypertrophy
2:30
2:30
Dumbbell lunges
3x8 each leg
1:00
8-10RM
SL LB hypertrophy
Kettlebell single-leg Romanian deadlift
3x8 each leg
1:00
8-10RM
SL LB hypertrophy
24 Sets
SAMPLE HYPERTROPHY MODERATE
VOLUME WORKOUT
SETS X REPS
REST PERIOD
INTENSITY
PURPOSE
Dumbbell step-ups
4x10 each leg
1:00
10-12RM
SL LB hypertrophy
Bench press
4x10
1:00
10-12RM
UB horizontal push hypertrophy
2:30
Deadlift
4x10
1:00
10-12RM
LB hypertrophy
Pull-ups (assisted, bodyweight, or resisted)
4x10
1:00
10-12RM
UB vertical pull hypertrophy
2:30
Incline machine chest press
4x10
1:00
10-12RM
UB vertical push hypertrophy
Dumbbell single-arm row
4x10 each arm
1:00
10-12RM
UB horizontal pull hypertrophy
2:30
Suspended single-leg squats
(bodyweight or resisted)
Double-leg leg press
4x10 each leg
1:00
10-12RM
SL LB hypertrophy
4x10
1:00
10-12RM
DL LB hypertrophy
32 Sets
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