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