Plyometric Training Program One

A plyometric training program is designed solely to increase muscular power. To get a complete understanding of exactly how plyometric training works visit the article Plyometric Training.

Sports That Require Muscular Power and Could Benefit From a Plyometric Training Program

Many sports require the development of muscular power and could benefit from plyometric training. Not only that, many other non-sport activities can benefit from the development of muscular power. The following is a, far from complete, list of sports and activities that would benefit from plyometric training.

  • Sprinting: Sprinting is one of the ultimate power sports, especially the 100 metres. It requires an extremely high level of power to explode out of the blocks and power down the tracks. Without a plyometric training program in place it is almost certain that a person would not reach elite level.

  • Throwing Sports: Throwing sports include shotput, javelin, discus and hammer throw. This requires an all out, once off effort of pure power. Explosive power training like plyometrics is a requirement.

  • Rugby, Aussie Rules, American Football and other Contact Team Sports: Contact sports require the development of many aspects of fitness, muscular power is one of the most important, although it is a different context than pure power sports.

  • Boxing and MMA: Boxing and other full-contact fighting sports require not only endurance but also high levels of power to move quickly and generate power in strikes.

Plyometric Training Program For Overall Power Development

The following is a plyometric training program designed to develop all-round muscular power at the general level. In our training section we will be including specific power training programs for certain sports and activities, this is just a guideline for general power development. Keep in mind though that this program is intense and requires a base level of strength before carrying out. This should be combined with other relevant training for a complete approach to your specific conditioning needs.

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This program is split into five separate workouts. These five workouts should be repeated on non-consecutive days. I recommend at least 48 hours between sessions. Simply complete workout one on the first day of your cycle, then workout two on your next plyometrics day and so on through the five, then repeat.

It is assumed you know what each exercise is, for ones that we have not previously explained, they will include a short description.

Workout One

Squat jumps x 5

Scissor Jumps x 6

Static tuck jumps x 5

Rest two minutes between each set. Go through each exercise in succession then repeat for a total of four rounds.

Workout Two

Hurdle tuck jumps x 7 (these are double leg tuck jumps over hurdles) - Complete three sets with two minutes rest between each.

Single leg bounds x 7 each leg - Complete three sets with two minutes rest between each.

Travelling scissor jumps x 10 (these are like normal scissor jumps, the only difference is that you will spring yourself forward on each repetition instead of remaining static) - Complete two sets with two minutes rest between each.

Clap Push-ups 3 x 5

Workout Three

This workout is a weighted squat jump pyramid. The weight for each set will be included in brackets. The weight refers to dumbells so you will hold a dumbell of that weight in each hand.

Squat jumps x 5 (Bodyweight)

Squat jumps x 5 (5 kg)

Squat jumps x 5 (8 kg)

Squat jumps x 5 (10 kg)

Squat jumps x 5 (15 kg)

Squat jumps x 5 (15 kg)

Squat jumps x 5 (10 kg)

Squat jumps x 5 (8 kg)

Squat jumps x 5 (5 kg)

Squat jumps x 5 (Bodyweight)

Squat jumps x 5 (Bodyweight)

Squat jumps x 5 (Bodyweight)

Workout Four

Side to side tuck jumps 10 x 6

Clap push-ups 3 x 5

Rest two minutes between each set.

Workout Five

Hurdle tuck jumps 10 x 5

Clap Push-ups 3 x 5

That’s the program. You can follow this plyometric training program for a set period of time or indefinitely. Doing even one of these workouts a week will increase overall muscular power radically.


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