Trampoline Muscular Endurance Training Program

Traditional muscular endurance training programs recommend a repetition range that is greater than 15 repetitions for 2-3 sets. The rest period between sets for muscular endurance is 45 seconds. Unlike the strength training program where the exercise intensity should be at or near 100%, the exercise intensity for a muscular endurance set of repetitions should be at approximately 65%. 3 sets of 20 repetitions for 5 exercises were chosen to keep the entire workout at or under 30 minutes total including a brief warm-up and cool-down.

The following are guidelines for a muscular endurance workout on a Springfree:

Warm-up

2½ minute warm-up practicing the 5 basic movements that have been chosen for the muscular endurance workout 

Straight Jump

20 repetitions, rest for 45 seconds, repeat for 3 sets

Seat Drop

20 repetitions, rest for 45 seconds, repeat for 3 sets

Seat Drop – Landing in a seated position with the legs straight. The hands support the body on either side and very slightly behind the posterior, palms down with fingers pointed towards the pointed toes.

Piked Jump

20 repetitions, rest for 45 seconds, repeat for 3 sets

Pike Jump – From a straight jump start, the legs are straight, held together and lifted parallel to the trampoline and the arms and body reach forwards towards the pointed toes

Hands and Knees Drop

20 repetitions, rest for 45 seconds, repeat for 3 sets

Front (hands and knees) Drop – Landing horizontally, with the hands and knees touching the mat at the same time in an all-fours position.

Jumping Jack

20 repetitions, rest for 45 seconds, repeat for 3 sets

Jumping Jack – Similar to the straddle jump except the legs are abducted directly to the side and the arms are abducted overhead with hands clapping together at the top.

Cool-down

2½ minute cool-down

This muscular endurance workout should be done 2 to 3 days per week on alternate days and as evenly spaced throughout the week as possible. Exercise intensity should approximately 65%.  Depending on one’s skill level on the Springfree, the above movements can be interchanged with others as needed. When putting together an individualised movement selection for the workout make sure to alternate between movements that require only two feet (straight jumps, piked jumps, jumping jacks) and movements that require additional body parts contacting the trampoline (seat drop, hands and knees drop) as this will enhance the circulatory effect of workout.