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 the “B” workout and should ideally fall in between the “A” 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