Thursday, April 11, 2013

Intermediate Weights + Plyometrics Vertical Jump Program





INTERMEDIATE WEIGHTS + PLYOMETRICS PROGRAM (FOCUS ON STRENGTH)

This program is for the intermediate athlete who needs more focus on strength.  It is a complete program utilizing both weights and plyometrics, however more emphasis is placed on developing strength.  For this reason this program should not be used in conjunction with any other plyometrics or strength training programs.  When you look over the program the first thing you will notice is the volume of weight-room work is much higher than the volumes of plyometric work.  The reason for this is due to the fact that the tests will indicate this trainee already has reactive (plyometric) capabilities that are ahead of his basic strength.  I have included enough plyometric work to allow one to

continue enhancing and increasing this aspect of his performance without interfering with increases in strength.

The program calls for 2 fairly high volume weight room session and included in these sessions is a low volume of plyometric work as well. On a separate day each week there is a program consisting of plyometrics exercises.  So, basically, on this program you will train with high volume weights/low volume plyometrics 2 days per week and on a separate day perform a higher volume plyometrics session.  It is important to note that during the 4th week of each phase the plyometrics session is dropped.  This is perfectly fine and will actually enhance your explosiveness as the lower volume will allow you to fully recover and you will actually find yourself feeling most explosive heading into the
1st week of each phase.  Some individuals will need to drop the once/weekly plyometrics session throughout the duration of the entire program if this extra workout is being detrimental to their strength gains.  This is quite easy to determine.  If you are not gaining strength and able to add weight to the bar each week in the weight room then there’s a good chance you’re overtraining so in order to promote better recovery cut out the plyometrics session.

Intermediate strength focused program guidelines:

Goals: The number 1 goal is to dramatically increase basic strength by focusing on compound movements such as squats and deadlifts.  The #2 goal is to increase reactive (plyometric) strength and efficiency.

Intensity: Moderately High to High

Length:  4 phases with each phase 4 weeks in length for a total of 16 weeks

Frequency: 2 weight training sessions per week with 1 plyometrics session.  The plyometrics session is termed theB workout and should ideally fall in between theA” and C workouts during the week.  So you might do Workout A on Monday, Workout B on Wednesday, and Workout C on Friday or Workout A on Tuesday, Workout B on Thursday and Workout C on Saturday.

Rest Intervals: Generally 2-3 minutes between sets Testing:  Retest prior to the 2nd workout every 4th week. Phase I (weeks 1-4)

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





Single leg on-
off box jumps
2x10
3x10
4x10
3x10
Per leg – start off with low
box and try to slightly increase the height each week


Lateral cone
jump
2x10
3x10
4x10
3x10
Use fairly low cone or
other obstacle – Do not try to go 100%
Single leg squat
3x10
4x10
4x10
3x10
Start off holding onto an
object for balance – try to progress into performing the movement unassisted
Dumbell Split
Squat
3x10
4x8
5x6
3x6

Barbell Squat
3x8
4x6
6x4
3x5
Perform 2 lighter warm-up
sets before counting the working sets.  Try to stick with the working weight for all sets.
Leg Curl
3x10
4x8
4x6
3x6

Calf raise
3x20
4x15
4x15
3x20

Workout B:
Plyometrics





1-leg slalom
jump
2x15
2x15
2x15
N/a
Eliminate this session
during week #4
Standing broad
jump
2x8
2x8
2x8
N/a

1-leg step-up
jump
2x8
2x8
2x8
N/a
Per leg
Low box depth
jump
2x6
2x6
2x6
N/a
Box less than 18 inches
1-leg speed hop
(1-legged bounds)
2x20
yards
2x20
yards
2x20
yards
N/a

Workout C:





Leg curl
3x10
4x8
5x6
3x6

Dumbell lunge
3x10
4x8
4x6
3x6

Deadlift
3x8
4x6
5x5
3x5

Leg extension
3x15
4x12
4x10
3x8

1-leg calf raise
3x20
4x15
4x20
3x20

Single leg on-
off box jumps
2x10
3x10
4x10
3x10
Per leg – start off with low
box and try to slightly increase the height each week
Lateral cone
jumps
2x10
3x10
4x10
3x10


Phase II (weeks 5-8)

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







Jump rope
3x1
minute
3x2
minutes
3x3
minutes
3x3
minutes
Start off doing 3 sets of
1 minute increase the duration 1 minute each week until you get to 3 minutes
Squat
3x8
4x6
6x4
3x5

Dynamic Lunge
(barbell or dumbbell)
3x10
4x8
4x6
3x6
Step forward and push
forcefully back to starting position. Alternate legs
Leg curl
3x10
4x8
4x6
3x6

Calf raise
3x15
4x12
4x10
3x15

Drop jumps
(shock jumps or altitude landings)
N/a
N/a
4x6
3x5
Use a high box at least
20% higher than your best vertical. Attempt to stick” the landing landing in ¼ squat position.
Workout B:
(Plyometrics)




Eliminate this workout during the 4th week
Single leg box
jumps
2x15
2x15
2 x15
N/a
Per leg – use low box or
stairs 6-8 inches.  Be fast and move reflexively - fully extend the plant leg at ground contact
Box squat jumps
3x6
3x6
3x6
N/a
Use a box placing you in
¼ to ½ squat position when sitting back.  Jump up as high as possible
for 2 sets and out as far as possible for 2 sets.
3 steps + jump
for height from one leg
3x6
3x6
3x6
N/a
Per leg
On box jumps
2x6
2x6
2x6
N/a
Use a box of challenging
height – jump on step off and repeat for 6 repetitions.
40 yard sprints
4
4
4
N/a

Workout C:





Jump rope
3x1
minute
3x2
minutes
3x3
minutes
3x3
minutes

Drop Jumps
(shock jumps or altitude landings)
N/a
N/a
4x6
3x5
Land in ¼ squat position
attempting to stick” the landing
Platform Deadlift
3x8
4x6
6x4
3x5
Stand on a very low box







or plates about 6 inches
high to increase the range of motion
Barbell split
squat
3x10
4x8
4x6
3x6

Leg curl
3x10
4x8
4x6
3x6

1-legged calf
raise
3x15
4x12
4x10
3x8
Per leg

Phase III (weeks 9-12)

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





Ankle Jumps
3x15
3x15
3x15
3x15

Knees to chest
tuck jumps
3x8
3x8
3x8
3x8

Deep
consecutive lunge jumps
3x8
3x8
3x8
3x8
Per leg
Squat
2x8
3x6
4x4
2x5

¼ squat
2x8
3x6
4x4
2x5
Add weight to the bar
after doing the regular squats and proceed to do supramaximal ¼ rep squats
Jump squat
(rhythmic)
3x10
4x8
4x8
3x8
Use 30% of your max
squat and perform ¼ jump squats in rhythmic fashion
Leg curl
3x8
3x6
3x6
3x6

Workout B:
(Plyometrics)





1-leg 4 star drill
3x10
3x10
3x10
N/a
Per leg
Double leg
bounding
3x25
yards
3x25
yards
3x25
yards
N/a
Hands behind head- Drop
into full squat position before each jump.
Lateral cone
jump
3x10
3x10
3x10
N/a
Use fairly high cone or
obstacle – make it very challenging
Standing triple
jump
6 sets
6 sets
6 sets
N/a
Alternate the lead leg
with each set
40 yard dash
4 sets
4 sets
4 sets
N/a

Workout C:





Deadlift
2x8
3x5
4x4
2x5

Deadlift from
blocks
2x8
3x5
4x4
2x5
Use boxes to elevate the
plates 6-8 inches higher







than normal – Add
additional load to the bar after the regular deadlifts
Rhythmic Jump
Squat
3x10
4x8
4x8
3x8
Use 30% of max squat
Glute-ham raise
3x15
3x15
3x15
3x15
Lower yourself under
control and use your arms to assist yourself back up
Ankle jump
3x15
3x15
3x15
3x15

Knees to chest
tuck jump
3x8
3x8
3x8
3x8

Low squat ankle
jump into paused lunge
3x8/leg
3x8
3x8
3x8
Hold the lunge position
for 3 seconds




Phase IV (weeks 13-16)

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





Jump rope
3x2
minutes
3x3
minutes
3x3
minutes
3x3
minutes

½ Squat
4x8
4x6
2 x 5
2 x 5
Stop 1-2 inches
above parallel rather then going all the way down
Jump Squat
with pause (iso- ballistic jump squat)
3x8
4x6
5x6
3x6
Use 35% of max
squat – descend down and pause 3 seconds 2 inches above parallel with each rep and explode up trying
to leave the ground.
Dumbell stiff
legged deadlift off box
3x8
3x8
2 x 8
2 x 8
Use fairly light
weight – slightly unlock knees – and bend down all the way for a good stretch
3 steps + jump
for height
2x4 with
1 leg/ 2x4 with both legs
2x4 with
1 leg/2x4 with both legs
2x4 with
1 leg/2x4 with both legs
2x4 with
one leg/2x4 with both
Perform 2 sets
each per leg executing a one legged takeoff and






legs
then 2 sets of 4
reps jumping off of both legs
High depth
jumps
3x6
4x6
4x6
3x5
Use a box of 18
inches or higher
Workout B:
(Plyometrics)
Week #1
Week #2
Week #3
Eliminate
this workout during week 4

Power skipping
3x40
yards
3x40
yards
3x40
yards
N/a

Low box jump
for height
3x6
3x6
3x6
N/a

Hurdle barrier
jumps
3x6
3x6
3x6
N/a

Low squat foot
jump into lunge jump.
3x5
3x5
3x5
N/a
Per leg
40 yard sprints
4
4
5
N/a

Workout C:





Jump rope
3x2
minutes
3x3
minutes
3x3
minutes
3x3
minutes

High depth
jumps
3x6
4x6
4x6
3x6

3-steps + jump
for height
2x4 with
1 leg/ 2x4 with both legs
2x4 with
1 leg/2x4 with both legs
2x4 with
1 leg/2x4 with both legs
2x4 with
one leg/2x4 with both legs
Perform 2 sets
each per leg executing a one legged takeoff and then 2 sets of 4 reps jumping off
of both legs
Romanian
Deadlift
4x8
4x6
2x5
2x5

Jump Squat
with pause (iso- ballistic jump squat)
3x8
4x8
5x6
3x6
On each rep pause
3 seconds 2 inches above parallel and explode up.  Use
25% of maximum squat
Barbell lunge
(step-back)
3x8
3x8
2x8
2x8
Instead of stepping
forward step back with each rep. Complete all the reps for one leg before moving on







to the other