NSCA Coach 1.4 | Page 36

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 5. SAMPLE LONG JUMP STRENGTH WORKOUTS SAMPLE STRENGTH WORKOUT 1 SETS X REPS REST PERIOD INTENSITY PURPOSE Barbell back squat 3x5 3:00 5RM LB strength Bench press 3x5 3:00 5RM UB horizontal push strength 4:00 SL leg press 3x5 each leg 3:00 5RM SL LB strength Overhand wide grip pull-ups (assisted or resisted) 3x5 3:00 5RM UB vertical pull strength Barbell step-ups 3x5 each leg 3:00 5RM SL LB strength Incline bench press 3x5 3:00 5RM UB vertical push strength 4:00 4:00 Dumbbell single-arm row Deadlift 3x5 each arm 3:00 5RM UB horizontal pull strength 3x5 3:00 5RM LB strength 24 Sets SAMPLE STRENGTH WORKOUT 2 SETS X REPS REST PERIOD INTENSITY PURPOSE Dumbbell lunges 5x5 each leg 3:00 5RM SL LB strength Dumbbell bench press 5x5 3:00 5RM UB horizontal push strength 4:00 Double-leg leg press 5x5 3:00 5RM LB strength Machine high row 5x5 3:00 5RM UB vertical pull strength 4:00 Kettlebell front squat 5x5 3:00 5RM LB strength Barbell shoulder press 5x5 3:00 5RM UB vertical push strength 4:00 Kettlebell sideways step-ups 5x5 each leg 3:00 5RM SL LB strength Kettlebell single-leg Romanian deadlift 5x5 each leg 3:00 5RM SL LB strength 40 Sets SL=single leg; DL=double leg; UB=upper body; LB=lower body 36 NSCA COACH 1.4 | NSCA.COM