Workouts to Jump Higher: Exercises for Explosive Power
Hey guys, if you’re pushing 40 or older like me, Joshua Van founder and senior editor of Dad Bod 40 you know that nailing those big jumps isn’t as effortless as it used to be back in the day. But let me tell you, with some smart workouts to jump higher, you can crank up that explosive power and start feeling bouncy again, without wrecking your knees or back in the process.
I’ve spent years digging into men’s health and fitness, trying out routines on myself and hearing from tons of readers just like you. At Dad Bod 40, we keep things real with the freshest tips on nutrition, workouts, and supplements all geared toward helping dudes over 40 live stronger and healthier. This piece is loaded with practical, up-to-date advice to get your vertical leap back on track.
Key Takeaways
- Mix strength moves, jumps, and stretches in your workouts to jump higher to build safe explosive power.
- For us older guys, ramp up slowly and prioritize rest to dodge injuries.
- Team these exercises for explosive power with good eats and maybe some creatine to see real progress.
- Stick with it a couple times a week, and keep an eye on how much higher you’re getting.
Why Us Guys Over 40 Should Focus on These Kinds of Workouts
Man, hitting 40 means dealing with stuff like lower testosterone, slower healing, and all the little aches from life adding up. That makes chasing explosive power feel like an uphill battle sometimes. But here’s the cool part: fresh research out of places like the Journal of Strength and Conditioning Research just updated in late 2025 shows that tailored workouts to jump higher can boost your jump by as much as 20% if you’re consistent and careful.
I’ve guided a bunch of our Dad Bod 40 community through this, and it’s always the same story it’s not about killing yourself like when you were 25. It’s more like fine-tuning what you’ve got, respecting where your body’s at now.
What’s Really Going On with Explosive Power as We Age
That quick-burst energy? It comes from those fast-twitch muscles that fade a bit over time. The American College of Sports Medicine’s latest guidelines, refreshed heading into 2026, back up mixing jumpy stuff with weights to fight that off. It’s all about getting your nerves and muscles to sync up better for that powerful takeoff.
In my own journey, skipping this kind of training just left me stuck. That’s why we push real, tested methods here blending what worked back then with what’s proven now.
Getting Warmed Up Right Before You Jump In
Jumping cold? Big no-no for us. A quick dynamic warm-up gets everything loose and ready, cutting down on those “ow” moments.
A Simple 5-Minute Warm-Up to Kick Things Off
- High-Knee Marches: Just a minute to wake up the legs.
- Swing Your Arms and Legs: Couple minutes per side to loosen hips and shoulders.
- Easy Squats: Ten or so to fire up the quads without strain.
Trust me, I’ve learned the hard way rushing this on a chilly day once had me sidelined for a week.
The Main Workouts to Jump Higher: Starting Strong
Alright, let’s get to the good stuff. These workouts to jump higher build from the ground up. Shoot for three sets, 8-12 reps each, but listen to your body.
Building That Base Strength
Hit the big leg muscles first quads, butt, calves to set up for real power.
Squats That Pack a Punch
- Back Squats with a Bar: Keep the weight sensible, nail the form. New reviews from 2025 say this is gold for jump gains in guys our age.
- Split Squats Bulgarian-Style: Fixes any side-to-side weaknesses that sneak in over the years.
I threw these into my weekly mix, and bam felt the difference in my hops pretty quick.
Deadlifts to Power Up the Backside
- Romanian Deadlifts: Zero in on hammies and glutes for that strong push.
Jump Drills to Unleash Explosive Power
This is where you turn strength into speed, but we keep it easy on the joints.
Jumping on Boxes and More
- Short Box Jumps: Knee-high to start, land soft. A 2025 piece in Sports Medicine swears by these for explosive power with less pounding.
- Drop Jumps: Step off, bounce right up great for quick reflexes.
Went too ambitious once and tweaked something; now I always ease in.
Bounding Like You’re Running Hills
- One-Leg Bounds: Switch legs over 20 yards or so. Feels natural, boosts balance.
Taking It Up a Notch for Better Results
Once you’re comfortable, add these twists to amp up the exercises for explosive power.
Throwing in Bands and Extra Weight
- Jumps with Bands: Variable pull makes it tougher, as per the NSCA’s fresh takes.
- Hops in a Weighted Vest: Start light, build that loaded spring.
Keeping Flexible and Recovering Smart
Tight spots kill your jump game. Squeeze in stretches like the pigeon pose after. Roll out with foam, get your sleep new studies tie good rest to faster muscle fixes.
Eating and Supplementing to Support Your Jumps
We talk a lot about this at Dad Bod 40 because workouts alone won’t cut it. Fuel right for these workouts to jump higher.
Foods That Help Build Power
- Protein Punch: Go for about 1.6 grams per kilo of you steak, beans, whatever works.
- Carb Energy: Oats or similar to keep you going through the tough sets.
Supplements That Make Sense for Us
- Creatine: Solid research through 2025 says 5 grams a day boosts explosive power.
- Beta-Alanine: Fights that burn in intense exercises for explosive power.
- Vitamin D: Keeps bones tough, muscles firing key if you’re not outside much.
Creatine’s been my go-to forever; no fluff, just results.
How to Track It All and Steer Clear of Mistakes
Grab a tape measure, mark your best jump on the wall every month. Watch for overdoing it if it hurts, chill out and talk to a doc.
From what our readers share, the winners are the ones who make this part of their routine, not some flash-in-the-pan thing.
FAQs
How many times a week for these workouts to jump higher?
Stick to 2-3 for guys over 40 gives time to bounce back while gaining explosive power.
Safe with bad knees?
Tweak step-ups instead of jumps. Doc’s okay first, always.
When will I notice my jump getting better?
Give it 4-6 weeks of steady exercises for explosive power; data backs that up.
Mix with other Dad Bod 40 stuff?
For sure blend it into strength days or cardio for the full package.
Total newbie here what now?
Bodyweight only at first, then level up. Slow and steady wins.
References
- Journal of Strength and Conditioning Research (late 2025 update): Plyos and jumps for midlife guys.
- American College of Sports Medicine (heading into 2026 guidelines).
- Sports Medicine (2025): Drop jumps for aging athletes’ power.
- NSCA on resistance training (2025 position).
- Stories from the Dad Bod 40 crew and my own tweaks.
