Thursday, April 11, 2013

Intermediate Strength Training + Plyometric Vertical Jump workout





Intermediate Strength training + plyometric workout

This workout is for the intermediate trainee who is fairly well balanced between strength and reactivity.  The routine provides a good blend of both strength training and plyometric work and incorporates it all into the same workout for convenience.  The routine calls for 2 workouts per week, A” and B.  It is divided up into 2 phases each 4
weeks long for a total of 8 weeks.  At the conclusion of the 8-week series I would suggest one retest to determine which aspect of their power development needs more work or has responded more to the training. Most trainees make fantastic progress on this program
due to the excellent combination of strength and power production it focuses on but at the conclusion you may find which side (strength or plyometric power production) responds better for you. If at the conclusion of the 8 weeks, it is determined that strength needs more work, then one could follow one of the strength- based programs.  If plyometric efficiency and speed needs more work, then one of the plyometric workouts can be followed.

Intermediate Strength Training + plyometrics routine guidelines:

Goals: Provide a good blend of training to both increase general strength and reactive strength and rate of force development.

Intensity: Progressing from moderate to high throughout each phase Length: 8 weeks total divided up into 2 separate 4-week phases Frequency: 2 days per week with at least 2 whole days between workouts.



Phase I (Weeks 1-4)

Exercise
Week#1
Week#2
Week#3
Week#4
Comments
Workout
A:





Rim or high
object jumps
3x10
4x10
5x10
2x10
Perform continuously – 2
minutes rest between sets
Rhythmic
lunge jumps
3x10 (per
leg)
4x10
5x10
2x10
1 minute rest
Depth jump
3x5
4x5
5x5
2x5
Use moderate box around
18 inches – 2 minutes rest
Jump squat
3x12
4x10
5x8
2x6
Perform rhythmically and


with barbell
(10% of
max squat)
(15%)
(20%)
(25%)
continuously – The
percentage given is the % of max squat – 2 minutes rest
Romanian
Deadlift
3x6 (70%)
4x5
(75%)
5x4
(80%)
3x3
(85%)
The percentages listed are
guidelines – The important thing is to add weight to the bar each week – 3 minutes rest
Full Squat
3x6 (70%)
4x5
(75%)
5x4
(80%)
3x3
(85%)
3 minutes rest
Workout
B:





Full Squat
3x6 (75%)
4x5
(80%)
5x4
(85%)
3x3
(90%)
3 minutes rest
Romanian
Deadlift
3x6 (75%)
4x5
(80%)
5x4
(85%)
3x3
(90%)
3 minutes rest
Jump Squat
with barbell
3x12
(10%)
4x10
(15%)
5x8
(20%)
2x6
(25%)
2 minutes rest
Depth
Jumps
3x5
4x5
5x5
2x5
2 minutes rest – moderately
high box
Rhythmic
Lunge jumps
3x10
4x10
5x10
2x10
1 minute rest
Rim or high
object jumps
3x10
4x10
5x10
2x10
Perform continuously – 2
minutes rest

Phase II (weeks 5-8)

Exercise
Week#1
Week#2
Week#3
Week#4
Remarks
Workout
A:





One leg
box Jumps
3x12
4x12
5x12
2x12
Perform rhythmically and try
to keep ground contact time as short as possible with full extension of the plant leg at ground contact – use a box just below knee level in height – 1 minutes rest
Box squat
jumps
3x6
4x6
5x6
2x6
2 minutes rest – from ¼
position sitting on box jump up as high as possible, preferably onto another box.
Depth
jumps
3x5
4x5
5x5
2x5
Use moderately high box
around 18 inches – 2 minutes rest


Jump squat
with barbell
3x12
(15%)
4x10
(20%)
5x8
(25%)
2x5
(30%)
2 minutes rest
Romanian
Deadlift
3x6
(75%)
4x5
(80%)
2x4
(85%)
2x3
(90%)
3 minutes rest
Full squat
3x6
(75%)
4x5
(80%)
2x4
(85%)
2x3
(90%)
3 minutes rest
Workout
B:





Full Squat
3x6
(75%)
4x5
(80%)
2x4
(85%)
2x3
(90%)
3 minutes rest
Regular
Deadlift
3x6
(80%)
4x5
(85%)
2x4
(90%)
2x3
(95%)
3 minutes rest
Jump squat
with barbell
3x12
(15%)
4x10
(20%)
5x8
(25%)
2x5
(30%)
2 minutes rest
Depth
jumps
3x5
4x5
5x5
2x5
2 minutes rest
Box squat
jumps
3x6
4x6
5x6
2x6
2 minutes rest
One leg
box jumps
3x12
4x12
5x12
2x12
1 minutes rest