Thursday, April 11, 2013

Intermediate Plyometric Vertical Jump Program





INTERMEDIATE PLYOMETRIC PROGRAM

This program is for the intermediate trainee who chooses to embark on a program of plyometric training without following one of the strength training routines.  This program should not be done at the same time as the other intermediate routines because those routines already incorporate both strength-training and plyometrics.  Following one of those programs while also attempting to perform this program could possibly lead to
over-training.

If someone wanted to follow this program in conjunction with a strength training program it can be coupled with the Novice strength training program with fantastic results! If you take a look at the program you might notice the frequency is 2 times per week for the entire duration of the phase.  If you’re like many you may be asking the question, well if its an intermediate program then why is the frequency less than the beginners program? This is a good question.  The reason is mainly because the drills used throughout the program are of the more intense varieties with more depth jumps and other highly stressful/reactive exercises.  These exercises take longer to recover from. Another reason for this is because intermediate athletes, due to their enhanced athletic capabilities, are capable of applying more intensity into their exercises and often take longer to recover from that intensity.

The more advanced one becomes the better their muscular recruitment capabilities, the more damage they can inflict on their body.  Any individual can rapidly improve their performance, but their capacity to recover from that activity doesnt advance so rapidly. To get a better grasp on this concept think of this.  Which athlete puts more stress on their body, the athlete who performs a 40-inch vertical leap or the athlete who performs a 20- inch vertical leap?  For this reason novice athletes can not only get away with, but also respond to more volume in their training because they are not creating as deep of an
inroad into their system.  The more advanced you become, at least initially, the longer you need to recover from highly intense training and thus a frequency of 2 times per

week is optimal on this program. As you become more advanced your system will gradually adapt to more volume.

Intermediate Plyometrics program guidelines: Goals:  A large focus on improving reactive strength Intensity:  Moderately High to High
Length:  4 phases with each phase 3 weeks in duration

Frequency: 2 times per week with at least 2 full days between workouts.   On the final week of each phase test first and then perform the workout. At the conclusion of the entire program take an entire week off then re-test.

Rest Intervals:  2 minutes for most exercises.  At least 3 minutes between sets on depth jumps and sprints.

Phase I

Exercise
Week#1
Week#2
Week#3
Bent over straight legged donkey ankle
bounce
4x30
4x30
3x30
1-2-3 jump
4 sets – 4 jumps per
leg per set
4 sets
4 sets
Rhythmic ¼ jump squat
4x8
4x8
3x6
Broad Jump
4x6
4x5
3x5
Low box depth jumps
4x5
4x5
3x5
20 yard sprints (rest 5 minutes after depth
jumps before performing)
4
5
4
Low squat ankle jumps
4x40
4x40
3x40

Phase II

Exercise
Week#1
Week#2
Week#3
4-star drill (try to keep legs straight and emphasize
speed)
3x10
3x10
3x10
Lateral cone jump (use cone or object high enough
to be challenging)
4x10
4x8
3x8
1-leg step-up jump (use high box on 1st 2 sets –
lower box on last 2)
4x8 (per
leg)
4x8
3x8
Power Skipping
4x40
yards
4x40
yards
3x40
yards
Medium box depth jump (box around 18 inches)
4x5
5x4
4x4
30 yard sprints (rest 5 minutes after depth jumps
4
5
4


before performing)



Double Leg Bounding (hold hands behind head and
descend into ½ squat position prior to each jump)
3x25
yards
3x25
yards
3x25
yards

Phase III

Exercise
Week#1
Week#2
Week#3
1-leg slalom jump
4x30 (per
leg)
4x30
3x30
Barrier jump
4x8
4x8
3x8
On-box jump
4x5
4x5
3x5
Low side to side box jump
4x8
3x8
3x8
Rhythmic lunge jump
4x10 (5 per
leg)
4x10
3x10
1-leg speed hop
4x25 yards
4x25
yards
3x25
yards
40 yard sprints (rest 5 minutes after 1 leg hops
before sprinting)
5
5
4

Phase IV

Exercise
Week#1
Week#2
Week#3
One legged bent over donkey ankle bounce
3x30 (per
leg)
3x 30
3x 30
Low box jumps for height
4x5
4x5
3x5
Box squat jump (2 sets jumping up followed by
2 sets jumping out – preferably jump up or over boxes)
4x6
4x6
3x6
3 steps + jump off 1 leg for height
3x4 jumps
per leg
3x4 jumps
per leg
3x4 jumps
per leg
High drop jump followed by 5 knees to chest
tuck jumps (absorb the shock and hold the landing for 3 seconds and then execute the tuck jumps)
4 sets
4 sets
3 sets
40 yard acceleration runs (stride 15 yards into a
max 40 yard sprint – rest 5 minutes after the previous exercise before sprinting)
4
4
4
Rhythmic full squat jumps
2x15
2x15
2x15