I realize long jumps aren't typically part of a traditional weight program, but this isn't a traditional weight program. By the end of this trainer, I'm not just going to have you looking like a Ferrari—I'll have you performing like one. And that means we'll be training agility and explosive power.
Do the first set of long jumps using about 90 percent effort. Do the next set with 95, and save your max effort for the last set. If you can't find enough room in your gym to do these, just head outside and do them on the lawn.
For the medicine-ball punch throws, make sure you're focusing on speed and power. Take just enough time to reset the ball before each throw—this should be almost immediate after you practice a few times. You might feel like you could do 8-10 of these, but keep the reps low. Your power peaks at 3-5 reps, so there's no need for more.