Thursday, April 11, 2013

Novice Plyometrics Vertical Jump Program





NOVICE PLYOMETRICS PROGRAM

This program is for the novice athlete who has done some prior jump training in the past. The program can be used alone or in conjunction with one of the strength training programs.  The intensity of the exercises throughout the program is quite a bit higher then the beginners program.  For this reason, before embarking on this program one should have a fairly good exercise base prior, as failure to do so could lead to injury and definitely a lack of progress.  You will notice the program uses a wide variety of various drills throughout the program.  This will allow you to experience a wide variety of different exercises.

Program Overview:

Goals:  Introduce a wide variety of movements and exercise techniques. Focus on rate of force development and reactive strength.

Intensity:  Moderately high to high

Length: 4 phases with each phase 3 weeks in duration

Frequency:

If used on its own then follow the guidelines below:

Phase I- 3 times weekly on non-consecutive days (Monday, Wednesday, Friday or
Tuesday, Thursday, Saturday) – On the 3rd week skip the 3rd workout and test.

Phase II- Same frequency as Phase I

Phase III- 2 times weekly with at least 2 full days rest between workouts.  Skip the 2nd
workout on the 3rd week and test.

Phase IV- Same Frequency as Phase III

If you are using this routine conjunction with a strength-training program reduce the frequency to 2 times per week for all phases.

Rest Intervals- Generally about 2 minutes for most exercises (go whenever you’re
ready).  On higher intensity exercises like high depth jumps and shock jumps take at least
3 minutes rest between sets.  Focus 100% on executing each repetition of every exercise with full power, focus, and speed

PHASE I

Exercise
Week#1
Week#2
Week#3
Slalom jump
3x50 (per
leg)
4x50
3x50
Star jump (pause before each jump)
3x10
4x8
4x8
Power skipping
3x 30 yards
4x30 yards
4x30 yards
Side to side box jump (box around 12-18
inches)
3x8
4x8
3x6
1-leg step-up jump
3x8 (per leg)
4x8 (per
leg)
3x8 (per
leg)
Low squat ankle jump
3x30
4x30
3x30

PHASE II

Exercise
Week#1
Week#2
Week#3
1-legged ricochet jump (on stairs or low box)
3x15
4x15
3x15
Standing broad jump
3x6
4x6
3x5
1,2,3 jump
3 sets (4 jumps per
leg each set)
4 sets
3 sets
Rim Jumps
3x8
4x6
3x6
High drop jump (altitude drop)(use box
approximately 20% higher then best vertical)
3x6
4x5
3x5
Jump squats with pause (pause in ½ squat
position prior to each jump)
3x12
4x10
3x10

PHASE III

Exercise
Week#1
Week#2
Week#3
4 star drill
3x10
4x10
3x10
Knees to chest tuck jump
3x8
4x8
3x8
3 steps + jump for height off one leg
3 sets (4 jumps
per leg per set)
4 sets
4 sets
Lateral cone jump
3x10
4x10
3x10
Rhythmic lunge jump
3x10 (5 jumps
per leg)
4x10
3x10


Double leg bounding (Hold hands behind
head and descend into squat position prior to each jump)
3x25 yards
4x25
yards
3x25
yards




PHASE IV

Exercise
Week#1
Week#2
Week#3
1-leg slalom jump
3x30 (per leg)
4x30
3x30
1-leg speed hop
3x20 yards
4x20 yards
3x20 yards
On-box jump
3x6
4x5
3x5
Low squat ankle jump into shock lunge
3x5(per leg)
4x5
3x5
High depth jump (box >18 inches)
3x6
4x5
3x5
Leap frog jumps
3x25 yards
3x25 yards
3x25 yards