Author
Plyometric workout
Luna Collacchi
Source
Genders
Experience
Time
Workout Type
Days per week
Average Exertion
Average Cardio Intensity
Equipment
Goals
Description
The kind of exercise for professional athletes or people that wants to improve plyometrics for any reason, from obstacle races, diving, football, rugby, basketball, volleyball or any other sport that requires jumping. This exercise can be done one a week as an integration for people with specific sports training, or it can be integrated once a week to strength training workouts. Important: Plyometric workouts require maximum attention. make sure you are working out with a proper floor, that you
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Week 1
Warm up: 20 minutes total
General: walking 5 minutes on a treadmill back kick, high knees, side
to side 5 minutes skipping
Specific: 10 jumping jacks, 5 split jumps per side, 5 squats, 5 sumo
squats, 5 side squats
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Box Jumps | 3 sets | 10 reps | 45s | |
| 1B. Mountain Climber | 3 sets | 30 reps | 45s | -With griders |
| 1C. Standing Long Jump | 3 sets | 5 reps | 45s | |
| 2A. Lateral Barrier Jumps | 3 sets | 5 reps | 60s | -Each side |
| 2B. Clapping Pushup | 3 sets | 5 reps | 60s | |
| 2C. Suspension Single Leg Squat | 3 sets | 5 reps | 60s | -Jumping Pistol Squats |
| 3A. Lying Floor Leg Raise | 2 sets | 10 reps | 30s | |
| 3B. Twisting Floor Crunch | 2 sets | 10 reps | 30s |
Date Created: 12/31/18, 9:36 AM
Last Updated: 5/20/20, 2:21 AM