Thursday, April 11, 2013

Beginner Plyometrics Routine





Beginner Plyometrics Routine

This routine is for the beginner who doesnt have any type of prior organized jump training experience.  Although it is classified as a beginner routine it is still quite demanding and very highly effective.  The program flow progresses from higher volume/low intensity workouts to lower volume/higher intensity workouts.  For many, the workouts will actually seem tougher physically during the initial phases.  This serves to condition the tendons, and ligaments as well as prepare the system for the more demanding phases to follow.  You may also notice a change in volume from week to week.  This is to take advantage of the bodys supercompensation or recovery abilities and will lead to superior improvements.  During the final phases, you may notice a sharp decline in the number of repetitions per set.  This is to allow you to focus completely on each repetition and maximize your concentration and power output, something that cant be done doing higher repetitions.  For this purpose its better to do 1 or 2 repetitions per set with maximum power and concentration then it is to do 20 repetitions with half- hearted effort.

Program Overview:

Goals: Improve general fitness capacities and gradually condition the body and improve general coordination, speed, and jumping technique.

Intensity:  moderate to moderately high intensity

Length- Divided up into 4 phases with each phase 3 weeks in duration

Frequency- If used on its own then the frequency should be 3 times per week on non- consecutive days (Mon, Wed, Fri. or Tues. Thurs. Sat) for the 1st two weeks of each
phase – during the 3rd week skip the 3rd workout and test on that day.  Phase IV should be performed 2 times weekly for the duration of the phase with at least 3 days between workouts.

If used in conjunction with any other strength-training program the frequency should be reduced to 2 times per week throughout the entire program.

Rest Intervals- 1 minute between sets during the 1st two phases - 2 minutes during the last 2.

Phase I

EXERCISES
WEEK#1
WEEK#2
WEEK#3
Ankle jump
2x50
3x50
3x75


4-star drill
2x5 (all the way around and back
= 1 rep)
2x10
3x10
Alternating lunges
2x20 (per leg)
3x20
3x20
Jump squat (hands behind
head)
2x20
3x20
3x20
Slalom jumps
2x50
3x50
3x50
Lunge jumps
2x10 (each leg)
3x10
3x15
Low squat ankle jump
2x30
3x30
3x30





Phase II

Exercise
Week#1
Week#2
Week#3
1-legged 4-star drill
2x10
3x10
3x10
1-leg ankle bounce
2x75
3x75
3x75
Knees to chest tuck jump
2x15
3x10
3x15
Low side to side box jump
2x10
3x10
3x8
Standing broad jump
2x5
3x5
3x5
Stationary squat jump
2x15
3x15
3x15
1-2-3 jump
2x 5/leg
3x5/leg
3x5/leg

Phase III

Exercise
Week#1
Week#2
Week#3
1-leg slalom jump
3x75 (leg)
4x75
3x50
Low squat foot
jump into paused lunge
3x8 (per leg)
4x8
3x8
Box Squat jumps
4x6 (2 sets jumping
up – 2 sets jumping out)
4x6
4x6
Barrier jumps
(hurdle jumps)
3x6
4x6
3x6
Lateral cone jump
3x10
4x10
3x10
3-steps + jump for
height
2x5 per leg jumping
off of one leg/ 2 x 5 from both legs
2x5 off of one leg/
3x 5 off of both legs
2x5 per leg jumping
off of one leg/2x5 jumping from both legs
1-leg step up jump
2x8 (per leg)
3x8
3x8




PHASE IV

Exercise
Week#1
Week#2
Week#3


Ricochet jumps off low box or stairs
3x20
4x20
3x20
Knees to chest tuck jump
3x10
4x10
3x10
Low depth jump for height (use 6-12 inch box)
3x5
4x5
3x5
Power skipping (straight legs)
3x25
yards
4x25
yards
4x25
yards
Shock drop jumps (altitude landings – use a box 20%
higher then best vertical- land on toes in ¼ squat position)
3x6
4x6
3x6
Squat jump bounding with pause (hands behind head)
3x25
yards
4x25
yards
3x25
yards