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 it’s 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 doesn’t 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