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 in 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.