NSCA Coach 1.4 | Seite 35

NSCA COACH 1.4 TABLE 3. SAMPLE LONG JUMP HYPERTROPHY WORKOUTS (continued) SAMPLE HYPERTROPHY HIGH VOLUME WORKOUT SETS X REPS REST PERIOD INTENSITY PURPOSE Barbell squats 5x12 1:00 12-15RM DL LB hypertrophy Dumbbell lunges 5x12 each leg 1:00 12-15RM SL LB hypertrophy Machine horizontal chest press 5x12 1:00 12-15RM UB horizontal push hypertrophy Dips 5x12 1:00 12-15RM UB vertical push hypertrophy 1:00 12-15RM SL LB hypertrophy 1:00 12-15RM SL LB hypertrophy 2:30 2:30 SL leg press 5x12 each leg Dumbbell step-ups 5x12 each leg 2:30 Machine high pull 5x12 1:00 12-15RM UB vertical pull hypertrophy Machine horizontal pull 5x12 1:00 12-15RM UB horizontal pull hypertrophy 40 Sets SL=single leg; DL=double leg; UB=upper body; LB=lower body TABLE 4. SAMPLE LONG JUMP POWER WORKOUTS SAMPLE POWER WORKOUT #1 SETS X REPS REST PERIOD PURPOSE Single-leg to double-leg box jumps 4x2 each leg 2:30 SL LB vertical power Alternating battle ropes 4x8 2:30 UB power Single-leg to double-leg resisted broad jumps 4x2 each leg 2:30 SL LB horizontal power Medicine ball core toss 4x12 2:30 Core and UB power Landmine squat press 4x2 2:30 LB Diagonal, UB, and core power Lying medicine ball drop pass 4x5 2:30 UB power Single-leg continuous high hurdle hops 4x5 each leg 2:30 SL LB power Power skips 4x5 each leg 2:30 SL LB vertical and horizontal power SAMPLE POWER WORKOUT #2 SETS X REPS REST PERIOD PURPOSE Single-leg or double-leg depth broad jump 4x4 each leg 3:30 SL LB horizontal power Power push-up onto medicine ball 4x5 3:30 UB power Single-leg horizontal medicine ball jump toss 4x4 each leg 3:30 SL LB horizontal power Knee drive medicine ball toss 4x6 3:30 Core and UB power Sled push 4x15 yards 3:30 LB horizontal power Single-leg jump from box 4x4 each leg 3:30 SL LB vertical power Reverse medicine ball core toss 4x8 3:30 Core power Single-leg sled push hops 4x15 yards each leg 3:30 SL LB horizontal power SL=single leg; DL=double leg; UB=upper body; LB=lower body NSCA COACH 1.4 | NSCA.COM 35