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15 Week Plyometric Program

This plyometric program outlines a 15-week progression of drills, sets, repetitions, and rest intervals. Weeks 1-3 focus on low intensity drills like line jumps and squat jumps done in 2 sets of 10 reps with 2 minutes rest between sets, performed twice a week. Weeks 4-6 introduce medium drills like tuck jumps and long jumps in 2-3 sets of 10 reps with 2-3 minutes rest, completed 3 times per week. Weeks 7-9 continue medium intensity and add some high drills in sets of 10 reps for medium and 2 sets of 10 for high intensity drills. Weeks 10-15 advance to sets of medium drills and 2-3 sets of high

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Viyoung Kush
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181 views

15 Week Plyometric Program

This plyometric program outlines a 15-week progression of drills, sets, repetitions, and rest intervals. Weeks 1-3 focus on low intensity drills like line jumps and squat jumps done in 2 sets of 10 reps with 2 minutes rest between sets, performed twice a week. Weeks 4-6 introduce medium drills like tuck jumps and long jumps in 2-3 sets of 10 reps with 2-3 minutes rest, completed 3 times per week. Weeks 7-9 continue medium intensity and add some high drills in sets of 10 reps for medium and 2 sets of 10 for high intensity drills. Weeks 10-15 advance to sets of medium drills and 2-3 sets of high

Uploaded by

Viyoung Kush
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Plyometric Program

Weeks
1,2,3

4, 5, 6

Drills
- 6 Low
Intensity

- 3 Low

Sets x Reps Rest Interval

Sessions

- 2 x 10

2 min

2 x week

- 2 x 10

2-3 min

3 x week

- 3 Medium

7, 8, 9

- 6 Medium

- 3 x 10

2-3 min

3 x week

10, 11, 12

- 3 Medium
- 3 High

-Med 3x10,
- High 2x10

2-3 min

3 x week

- 4 High

- Non-Box
3x10
- Box 2-3x10

2-3 min

3 x week

13, 14, 15

Plyometric Exercises
Low Intensity

Medium Intensity

- Line Jumps

- Pike Jump

- Line Hops

- Tuck Jump

- Squat Jump

- Standing Triple Jump

- Split Squat Jump

- Standing Long Jump

- Cycled Split Squat

- Double Leg Zig-Zag Hop

Jump

- Single Leg Zig-Zag Hop

High Intensity
- Double Leg Vertical
Power Jump
- Single Leg Vertical
Power Jump
- Single Leg Tuck
Jump

- Box Jump : Under 12

- Alternate Leg Bound

- Depth Jump Landing

- Quick Foot Taps

- Box Jump 12 18

- Box Jump : Over 18

- Lateral Box Touches

- Lateral Box Jump : 18-

- Reactive Jump

- Single Leg Box Jump

- Off & Up
- Off & Sprint
- Off & On
- Lateral Box Jump : 18+

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