| ::Plyos and Strength:: STRENGTH AND PLYO JUMP PROGRAM This Program uses strength training and plyometrics. It is important that you Stretch before and after each exercise using calf, quads and hamstring stretches. If you complete this program you'll will gain inches. Remember if your saw in a muscle group, skip the exercise for that muscle. Also Don't forget the rest days as this helps your muscles heal and stops over training. and remember to do the balancing. If you finish this program email your gains in running and standing vertical. If you finish this I suggest going on to the Weight program. If you don't know what a exercise is just ask me on the message board. The Plyometric exercises are explained in the plyometric section. if you don't know what a exercise is go to description section. STRENGTH SET POWER SET BALANCE SET: Quad Blasts, Jumps Balancing, Calf Raises, Hops, Lunges, Deep Jumps, Skip Rope, Depth Jumps, Straight Leg Jumps Monday Tuesday Wednesday Thursday Friday Saturday Sunday Rest Strength Power Balancing Strength Power Rest MUST BE DONE AS FAST AS POSSIBLE !!! WEEK Quad Blasts 3 Calf Raises 3 Lunges 3 Skip Rope minutes Jumps 5 Strait leg Jumps 5 Hops 5 Each Foot Deep Jumps 5 Depth jumps 5 Balance minutes 1 50 30 10 10 10 10 10 10 10 2 2 60 35 15 12 12 12 12 12 12 3 3 70 40 20 14 14 14 14 14 14 4 4 80 45 25 16 16 16 16 16 16 5 5 Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest 6 90 50 30 18 18 18 18 18 18 6 7 100 55 35 20 20 20 20 20 20 7 8 110 60 40 22 22 22 22 22 22 8 9 120 65 45 24 24 24 24 24 24 9 10 Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest 11 130 70 50 26 26 26 26 26 26 10 12 140 75 55 28 28 28 28 28 28 11 13 150 80 60 30 30 30 30 30 30 12 14 160 85 65 32 32 32 32 32 32 13 15 Rest Rest Rest Rest Rest Rest Rest Rest Rest Rest Now to keep your hops you have to keep active I suggest doing the strength and power set (week 1) on Thursdays with only 1 Rep Instead of the amount shown on the program. PLYOMETRIC PROGRAM Prior to Jumping Exercises Stretching: 15 - 20 minutes, Skipping: 2 laps, Side shuffle: 2 laps Exercise Rep/time Phase I: Technique Week 1 Week 2 1. Wall jumps 20 sec 25 sec 2. Tuck jumps * 20 sec 25 sec 3. Broad jumps stick land 5 reps 10 reps 4. Squat jumps* 10 sec 15 sec 5. Double leg cone jumps* 30 sec/30 sec 30 sec/30 sec (side to side and back to front) 6. 180 jumps 20 sec 25 sec 7. Bounding in place 20 sec 25 sec Phase II: Fundamentals Week 3 Week 4 1. wall jumps 30 sec 30 sec 2. tuck jumps* 30 sec 30 sec 4. jump, jump, jump, vert jump 5 reps 8 reps 5. squat jumps* 20 sec 20 sec 6. bounding for distance 1 run 2 runs 7. double leg cone jumps* 30 sec/30 sec 30 sec/30 sec (side to side and back to front) 8. scissor jump 30 sec 30 sec 9. hop, hop, stick* 5 reps/leg 5 reps/leg Phase III: Performance Week 5 Week 6 1. wall jumps 30 sec 30 sec 2. step, jump up, down, vertical 5 reps 10 reps 3. mattress jumps 30 sec/30 sec 30 sec/30 sec (side to side and back to front) 4. single leg jumps distance* 5 reps/leg 5 reps/leg 5. squat jumps* 25 sec 25 sec 6. jump into bounding* 3 runs 4 runs 7. single leg hop, hop stick 5 reps/leg 5 reps/leg Post-training: Cool down walk: 2 minutes, Stretching: 5 minutes * These jumps performed on mats. Note: Each jump exercise was followed by 30 second rest period. Table 2. Glossary of Jump Training Exercises 1. 180 Jumps: Two-footed jump. Rotate 180 in mid-air. Hold landing for two seconds and then repeat in reverse direction. 2. Bounding For Distance: Start bounding in place and slowly increase distance with each step, keeping knees high. 3. Bounding in Place: Jump from one leg to the other straight up and down, progressively increasing rhythm and height. 4. Broad Jumps- Stick (hold) Landing: Two-footed jump as far as possible. Hold landing for 5 seconds. 5. Cone Jumps: Double leg jump with feet together. Jump side to side over cones quickly. Repeat forward and backward. 6. Hop, Hop Stick: Single Leg hop. Stick second landing for 5 seconds. Increase distance of hop as technique improves. 7. Jump into Bounding*: Two-footed broad jump. Land on single leg, then progress into bounding for distance. 8. Jump, jump, jump, vertical: Three broad jumps with vertical jump immediately after landing the third broad jump. 9. Mattress jumps: Two-footed jump on mattress, tramp, or other easily-compressed device. Perform side to side and back to front. 10. Scissors Jump: Start in stride position with one foot well in front of other. Jump up, alternating foot positions in mid-air. 11. Single leg jumps distance*: One-legged hop for distance. Hold landing (knees bent) for five seconds. 12. Squat Jumps*: Standing jump raising both arms overhead, land in squatting position touching both hands to floor. 13. Step, jump up, down, vertical: Two-footed jump onto 6 to 8 inch step. Jump off step with two feet, then vertical jump. 14. Tuck Jumps: From standing position jump and bring both knees up to chest as high as possible. Repeat quickly. 15. Wall Jumps (Ankle Bounces): with knees slightly bent and arms raised overhead, bounce up and down off toes. * These jumps performed on mats. |