How to Build an Athletic Butt: General Conditioning Plan for Horizontal Jumpers
Kevin was a NCAA scholarship athlete and is a retired U.S. Marine who remains fit and develops strength and conditioning plans.
Explosive sporting events such as long and triple jumping rely heavily on powerful glutes.
Glutes Development Through Sports Training
Horizontal jumping and track and field’s long jump and triple jump are anaerobic power events that involve jumping and sprinting. Quality of effort, not quantity of work, is key to these athletes' success and will be critical in developing an athletic, powerful, and well-formed tight end.
Explosive sporting events such as long and triple jumping rely heavily on powerful glutes which are best activated by power and speed movements, such as dashing and jumping. No marathon training sessions are involved. Work these power movements and a high and round booty will follow.
Horizontal Jumpers: Long, Lean, and Powerful
The long jump is a track and field event in which participants jump as far as possible at the end of a high-speed sprint. The long jump has been an Olympic event since the first modern games. In addition to being an individual event, the long jump is part of the men’s decathlon and women’s pentathlon. Many long jumpers also compete as hurdlers, sprinters, and triple jumpers.
The triple jump is a long jump which is preceded by a hop and a step. The women’s triple jump has been an Olympic event since 1996. The average female Olympic horizontal jumper stands about five foot eight (5’8”) and weighs one hundred thirty (130) pounds.
Coordination, flexibility, power, and speed are all developed by the general conditioning program for horizontal jumpers. It’s time to get lean and powerful while building your best booty. A long jump runway and landing area (sand pit) are not required.
Training Overview: Building an Athletic Butt with a Horizontal Jump Training Routine
Competitive long jumpers dedicate hours of technique practice along with general track & field conditioning in their training regime to maximize their jumping potential. Excluded in this How to Build and Athletic Butt training plan is the technical training such as approach/start marking, landing drills, and takeoff/transition drills.
These horizontal jumping workouts are designed to shape your rump while building strength and explosiveness. When you are doing the athletic exercises (jumping and speed drills as well as hang cleans and thrusters) think about being explosive, moving nearly as quickly as you can (eighty percent of maximum effort) while keeping form. Quality of training, not training volume, is key to effective glutes activation and power development.
Proper nutrition and adequate rest are often overlooked components of training programs. Taking care of your body, developing skills, and shaping your booty rely on healthy eating and fitness habits.
Although not part of the horizontal jumping training program, it is recommended that you conduct twenty to thirty minutes of an easy endurance activity during one of the two rest days. This activity is not aimed at increasing athleticism or glutes development. The program lacks cardiovascular workouts and the extra session will address the health-related benefit of cardio-respiratory endurance. Leave one day as a full rest day in order to allow your muscles time to rebuild and grow.
Periodized Training Plan
Periodization is a technique used by athletes to add effectiveness and efficiency to conditioning plans. The technique divides a training plan into smaller phases or periods. Training is manipulated during each phase in order to maximize performance during the peak phase. Each phase normally has different goals or objectives which build from the previous phase.
This conditioning plan has four conditioning phases plus a maintenance phase.
| PHASE | DESCRIPTION | OBJECTIVES |
|---|---|---|
I | Preparatory | General Conditioning |
II | Strength | Maximum Strength and Speed-Endurance |
III | Speed | Horizontal Jumping and Speed |
IV | Peak | Power and Speed |
Maintenance | Maintenance of Skills |
General Conditioning Workouts
The general conditioning sessions are intended to introduce participants in Phase I to motor skills necessary to effectively conduct the jumping and running workouts presented in this training plan. Phase II through IV sessions are designed to provide balance to the training routine. Coupling core conditioning, flexibility, jumping rope, and plyometrics, these sessions are not intended to be endurance sessions but will work the cardiovascular system. Jogging is present in Phase I only as the later phases will focus on explosiveness with speed activities.
Plyometrics provides an excellent method for increasing power. The tuck jump and vertical jump will be used during these sessions.
Besides being fun, jumping rope is also a great general conditioning activity enhancing one’s agility, coordination, quickness, and stamina. Several bouts of rope skipping are included in each general conditioning session.
The core is the body’s source of power and stability. Core training is essential for athletic performance and significantly contributes to the acquisition of six-packs abs and high, round buttocks. Two core supersets are included in each session; flutter kicks combined with reverse flutter kicks, and leg raises coupled with hip thrusts.
Flexibility is crucial in preventing injuries and in producing explosiveness. Three stretches—calf, hurdler, and lower back—are embedded in the general conditioning routine. As with all workouts, additional stretching is conducted during the cool-down period.
The general conditioning session is conducted in a circuit with thirty seconds of rest allotted between exercises.
General Conditioning Workouts: Phase I Progression
| EXERCISE(S) | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
|---|---|---|---|---|
Tuck Jump | 1 | 2 | 3 | 3 |
Flutter Kick + Prone Flutter Kick * * | 5 + 5 | 10 + 10 | 15 + 15 | 15 + 15 |
Jump Rope | 15 seconds | 30 seconds | 45 seconds | 60 seconds |
Calf Stretch | 30 seconds each | 30 seconds each | 30 seconds each | 30 seconds each |
Vertical Jump | 1 | 2 | 3 | 3 |
Leg Raise + Hip Thrust* | 5 + 5 | 10 + 10 | 15 + 15 | 15 + 15 |
Jump Rope | 15 seconds | 30 seconds | 45 seconds | 60 seconds |
Hurdler Stretch | 30 seconds each | 30 seconds each | 30 seconds each | 30 seconds each |
Jump Rope | 15 seconds | 30 seconds | 45 seconds | 60 seconds |
Lower Back Stretch | 30 seconds each | 30 seconds each | 30 seconds each | 30 seconds each |
Jog | 0.25 mile | 0.5 mile | 0.75 mile | 1.0 mile |
| EXERCISE(S) | PHASE I | PHASE II | PHASE III | PHASE IV | MAINTENANCE |
|---|---|---|---|---|---|
Tuck Jump | 1 - 3 | 2 | 2 | 2 | 2 |
Flutter Kick + Prone Flutter Kick** | 5 + 5 - 15 + 15 | 15 + 15 | 10 + 10 | 10 + 10 | 10 + 10 |
Jump Rope | 15 - 60 seconds | 60 seconds | 45 seconds | 30 seconds | 30 seconds |
Calf Stretch | 30 seconds | 30 seconds | 30 seconds | 30 seconds | 30 seconds |
Vertical Jump | 1 - 3 | 2 | 2 | 2 | 2 |
Leg Raise + Hip Thrust** | 5 + 5 - 15 + 15 | 15 + 15 | 10 + 10 | 10 + 10 | 10 + 10 |
Jump Rope | 15 - 60 seconds | 60 seconds | 45 seconds | 30 seconds | 30 seconds |
Hurdler Stretch | 30 seconds | 30 seconds | 30 seconds | 30 seconds | 30 seconds |
Jump Rope | 15 - 60 seconds | 60 seconds | 45 seconds | 30 seconds | 30 seconds |
Lower Back Stretch | 30 seconds | 30 seconds | 30 seconds | 30 seconds | 30 seconds |
Jog | 0.25 - 1.0 mile | - | - | - | 0.5 mile |
Horizontal Jump Workout Plan
Any horizontal jumping program would be incomplete without horizontal jumping drills. This is the long and triple jumper's bread and butter, and is a phenomenal method to build your butt. The horizontal jump workout may include any and all of the following three drills:
- Forward Hopping (2 leg)
- Hopping-in-place (1-leg)
- Standing Broad Jump
In addition to providing an effective workout for the glutes and leg muscles, these drill develop coordination, power, and strength specifically to improve the ability to lengthen one's distance while leaping horizontally. The standing broad jump is the most explosive of these drills and is always conducted in one repetition, near-maximum distance sets.
| WORKOUT | STANDING BROAD JUMP | FORWARD HOPPING | HOP-IN-PLACE (1-LEG) |
|---|---|---|---|
1 | - |
| 1 set of 5 repetitions each |
2 | - | - | 1 set of 10 repetitions each |
3 | - | - | 2 sets of 10 repetitions each |
4 | - | - | 2 sets of 10 repetitions each |
5 | - | 2 sets of 10 meters | 1 set of 10 repetitions each |
6 | - | 2 sets of 15 meters | 1 set of 10 repetitions each |
7 | - | 2 sets of 20 meters | 1 set of 10 repetitions each |
8 | - | 2 sets of 20 meters | 1 set of 10 repetitions each |
9 | 3 sets of 1 jump | 1 set of 20 meters | 1 set of 5 repetitions each |
10 | 4 sets of 1 jump | 1 set of 15 meters | 1 set of 5 repetitions each |
11 | 5 sets of 1 jump | 1 set of 10 meters | 1 set of 5 repetitions each |
12 | 5 sets of 1 jump | 1 set of 10 meters | 1 set of 5 repetitions each |
Maintenance | 3 sets of 1 jump | 2 sets of 15 meters | 1 set of 10 repetitions each |
Speed Training
Accelerating and gaining top speed in a short run-up prior to takeoff is critical to the success of horizontal jumpers. It comes down to simple physics—the more momentum one has going into the jump equates to a longer jump due to the laws of motion. Aircraft do so in order to take off; add enough speed to a brick and it will take off as well.
Aesthetically, speed drills are super physique builders. Sprinting helps tone all leg muscles as well as the glutes and does a good job burning fat. Three different speed training drills are used for the horizontal jumpers program; skipping, striding, and wind sprints. Skipping adds explosiveness to one's step and helps increase stride length. Top speed is obtained through a combination of optimal stride interval (leg quickness) and stride length. Striding, running at fifty to sixty percent of maximum speed, helps improve speed endurance. Speed-endurance is the ability to maintain top speed for a longer distance. Wind sprints develop acceleration and top speed.
| WORKOUT | SKIPPING | WIND SPRINTS | STRIDING |
|---|---|---|---|
1 | - | - | 3 sets of 40 meters |
2 | - | - | 3 sets of 50 meters |
3 | - | - | 3 sets of 60 meters |
4 | - | - | 3 sets of 60 meters |
5 | - | 3 sets of 20 meters | 2 sets of 60 meters |
6 | - | 3 sets of 25 meters | 2 sets of 60 meters |
7 | - | 3 sets of 30 meters | 2 sets of 60 meters |
8 | - | 3 sets of 30 meters | 2 sets of 60 meters |
9 | 2 sets of 10 meters | 3 sets of 30 meters | 2 sets of 60 meters |
10 | 2 sets of 15 meters | 3 sets of 25 meters | 2 sets of 60 meters |
11 | 2 sets of 20 meters | 3 sets of 20 meters | 2 sets of 60 meters |
12 | 2 sets of 20 meters | 3 sets of 20 meters | 2 sets of 60 meters |
Weight Training
The horizontal jumpers weight training program is designed to assist athletes develop the ability to demonstrate explosive power. Like the horizontal jumping program as a whole, the weight training segment is periodized in its progression of developing physical qualities.
The first phase contains work capacity training to develop basic strength and muscular endurance. This phase coincides with the program's first (preparatory) phase.
The second phase contains strength training. Improving one's strength is critical to power production as well as overall physical fitness. This phase coincides with the horizontal jumping program's second (strength) phase.
The third phase contains power training. This cumulative phase includes explosive lifting along with supplementary lifts. These explosive lifts are crucial for the optimal performance of jumpers and maximize glutes activation and development. Power training is conducted during the third (speed) and fourth (peak) phases of the overall training plan.
The weight training program is conducted using four separate workouts:
Strength Workout #1
| EXERCISE | PHASE I | PHASE II | PHASE III | PHASE IV | Maintenance |
|---|---|---|---|---|---|
Military Press | 2 sets of 20 repetitions | 3 sets of 10 repetitions | - | - | 2 sets of 15 repetitions |
Bench Press | 2 sets of 20 repetitions | 3 sets of 10 repetitions | - | - | 2 sets of 15 repetitions |
Front Plank + Left Plank + Right Plank + Bridge | 1 circuit with 15 seconds each | 1 circuit with 30 seconds each | - | - | 1 circuit with 30 seconds each |
Strength Workout #2
| EXERCISE | PHASE I | PHASE II | PHASE III | PHASE IV | MAINTENANCE |
|---|---|---|---|---|---|
Squat | 2 sets of 20 repetitions | 3 sets of 10 repetitions | - | - | 2 sets of 15 repetitions |
Lunge | 2 sets of 20 repetitions | 2 sets of 10 repetitions | - | - | 2 sets of 15 repetitions |
Step-up | 2 sets of 20 repetitions | 2 sets of 10 repetitions | - | - | 2 sets of 15 repetitions |
Stiff-Leg Deadlift | 2 sets of 20 repetitions | 2 sets of 10 repetitions | - | - | 2 sets of 15 repetitions |
Crunch + Dorsal Raise | 1 set of 10 crunches and 5 dorsal raises | 1 set of 20 crunches and 10 dorsal raises | -- | - | 1 set of 20 crunches and 10 dorsal raises |
Power Workout #1
| EXERCISE | PHASE I | PHASE II | PHASE III | PHASE IV | MAINTENANCE |
|---|---|---|---|---|---|
Hang Clean | - | - | 3 sets of 3 repetitions | 3 sets of 1 repetition | 3 sets of 2 repetitions |
Bench Press | - | - | 2 sets of 5 repetitions | 2 sets of 2 repetitions | 2 sets of 3 repetitions |
Stiff-Leg Deadlift | - | - | 2 sets of 10 repetitions | 2 sets of 10 repetitions | 2 sets of 10 repetitions |
Step-up | - | - | 2 sets of 10 repetitions | 2 sets of 10 repetitions | 2 sets of 10 repetions |
Front Plank + Left Plank + Right Plank + Bridge | - | - | 1 circuit of 45 seconds each | 1 circuit of 60 seconds each | 1 circuit of 30 seconds each |
Power Workouts #2
| EXERCISE | PHASE I | PHASE II | PHASE III | PHASE IV | MAINTENANCE |
|---|---|---|---|---|---|
Thruster | - | - | 3 sets of 3 repetitions | 3 sets of 1 repetition | 3 sets of 2 repetitions |
Squat | - | - | 2 sets of 5 repetitions | 2 sets of 2 repetitions | 2 sets of 3 repetitions |
Push Press | - | - | 3 sets of 3 repetitions | 3 sets of 1 repetition | 3 sets of 2 repetitions |
Lunge | - | - | 2 sets of 10 repetitions | 2 sets of 10 repetitions | 2 sets of 10 repetitions |
Crunch + Dorsal Raise | - | - | 2 sets of 20 crunches and 10 dorsal raises | 3 sets of 20 crunches and 10 dorsal raises | 2 sets of 20 crunches and 10 dorsal raises |
Putting It All Together: Horizontal Jump Training Routine
Now that the segments of the training program have been provided, it's time to put it all together to form the Horizontal Jump Training Routine. The preparatory phase is of enormous importance in that it lays the groundwork for the training to follow. Power production is obtained by combining speed and strength. The second and third phases of the routine will address each of these components individually while the peak phase is dedicated to maximizing power production. The maintenance period is designed to keep a near-peak level of conditioning for an extended period of time, normally two-to-three months. Following program maintenance, a rest period should be taken prior to re-starting the routine.
Phase I: Horizontal Jump Training Routine
| WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY |
|---|---|---|---|---|---|
1 | General Conditioning Workout 1 | Strength Workout 1 | General Conditioning Workout 1 | Strength Workout 2 | General Conditioning Workout 1 |
2 | General Conditioning Workout 2 | Strength Workout 1 | General Conditioning Workout 2 | Strength Workout 2 | General Conditioning Workout 2 |
3 | General Conditioning Workout 3 | Strength Workout 1 | General Conditioning Workout 3 | Strength Workout 2 | General Conditioning Workout 3 |
4 | General Conditioning Workout 4 | Strength Workout 1 | General Conditioning Workout 4 | Strength Workout 2 | General Conditioning Workout 4 |
Phase II: Horizontal Jump Training Routine
| WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY |
|---|---|---|---|---|---|
1 | Horizontal Jump 1 + Speed 1 | Strength Workout 1 | Horizontal Jump 1 + Speed 1 | General Conditioning | Strength Workout 2 |
2 | Horizontal Jump 2 + Speed 2 | Strength Workout 2 | General Conditioning | Horizontal Jump 2 + Speed 2 | Strength Workout 1 |
3 | Horizontal Jump 3 + Speed 3 | Strength Workout 1 | Horizontal Jump 3 + Speed 3 | General Conditioning | Strength Workout 2 |
4 | Horizontal Jump 4 + Speed 4 | Strength 2 | General Conditioning | Strength 1 | Horizontal Jump 4 + Speed 4 |
Phase III: Horizontal Jump Training Routine
| WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY |
|---|---|---|---|---|---|
1 | Power Workout 1 | Horizontal Jump 5 + Speed 5 | General Conditioning | Power Workout 2 | Horizontal Jump 5 + Speed 5 |
2 | Horizontal Jump 6 + Speed 6 | Power 1 | General Conditioning | Horizontal Jump 6 + Speed 6 | Power 2 |
3 | Power 1 | Horizontal Jump 7 + Speed 7 | General Conditioning | Horizontal Jump 7 + Speed 7 | Power 2 |
4 | Horizontal Jump 8 + Speed 8 | Power 1 | General Conditioning | Horizontal Jump 8 + Speed 8 | Power 2 |
Phase IV: Horizontal Jump Training Routine
| WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY |
|---|---|---|---|---|---|
1 | Power 1 | Horizontal Jump 9 + Speed 9 | General Conditioning | Power 2 | Horizontal Jump 9 + Speed 9 |
2 | Horizontal Jump 10 + Speed 10 | Power 1 | General Conditioning | Power 2 | Horizontal Jump 10 + Speed 10 |
3 | Power 1 | Horizontal Jump 11 + Speed 11 | General Conditioning | Horizontal Jump 11 + Speed 11 | Power 2 |
4 | Horizontal Jump 12 + Speed 12 | Power 1 | General Conditioning | Horizontal Jump 12 + Speed 12 | Power 2 |
Conditioning Maintenance: Horizontal Jump Training Routine
| WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY |
|---|---|---|---|---|---|
1 | General Conditioning Maintenance | Strength Maintenance 1 | General Conditioning Maintenance | Strength Maintenance 2 | General Conditioning Maintenance |
2 | Strength Workout 1 | Horizontal Jump Maintenance + Speed 4 | General Conditioning Maintenance | Strength Maintenance 2 | Horizontal Jump Maintenance + Speed 4 |
3 | Power Maintenance 1 | Horizontal Jump Maintenance + Speed 8 | General Conditioning Maintenance | Power Maintenance 2 | Horizontal Jump Maintenance + Speed 8 |
4 | Power Maintenance 1 | Horizontal Jump Maintenance + Speed 12 | General Conditioning Maintenance | Horizontal Jump Maintenance + Speed 12 | Power Maintenance 2 |
Jump for a Better Rump
The General Conditioning Plan for Horizontal Jumpers can be used as a stand-alone fitness routine or to supplement a general conditioning or sport-specific training program.
The key is creating a comprehensive plan you can follow as a lifestyle. Build time into your daily activities to get and stay fit. Stay committed to this lifestyle and you will maintain a fit, healthy body including a low percentage of body fat and an enviable tight end.
Training like a horizontal jumper will activate your glutes with explosive movements to improve your agility, power, and speed. A very favorable consequence of these powerful and quick actions is the development of a phenomenal rump. Follow what these athletes do and you’ll better both your game and your caboose.
Keep checking back as I will continue to produce athletic butt routines using the training strategies of various athletes and sports. To date, athletic training and butt-building routines have been published covering beach volleyball, general sports, hurdlers' and javelin throwers' conditioning. Check my profile page where you can find an array of articles covering body composition, general and military fitness as well as sports conditioning.
Until next time, stay healthy and get fit!
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2016 Kevin P McClernon
