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 2x30 3x30 3x30

1-2-3 jump 2 sets – 4 jumps per

leg per set 3 sets 3 sets

Rhythmic ¼ jump squat 2x8 3x8 3x6

Broad Jump 3x6 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 2x40 3x40 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) 3x10 3x8 3x8 1-leg step-up jump (use high box on 1st 2 sets –

lower box on last 2) 2x8 (per leg) 3x8 3x8

Power Skipping 2x40

yards 2x40 yards 2x40 yards Medium box depth jump (box around 18 inches) 2x5 3x4 4x4

30 yard sprints (rest 5 minutes after depth jumps

before performing) 4 5 4

Double Leg Bounding (hold hands behind head and descend into ½ squat position prior to each jump)

1x25

yards 1x25 yards 1x25 yards

Phase III

Exercise Week#1 Week#2 Week#3

1-leg slalom jump 2x30 (per

leg) 2x30 2x30

Barrier jump 2x8 3x8 3x8

On-box jump 3x5 4x5 3x5

Low side to side box jump 4x8 3x8 3x8 Rhythmic lunge jump 2x10 (5 per

leg) 2x10 2x10

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 2x30 (per

leg) 2x 30 2x 30 Low box jumps for height 5 x 1 5 x 1 5 x 1 Box squat jump (2 sets jumping up followed

by 2 sets jumping out – preferably jump up or over boxes)

4x6 4x6 4x6

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)

3 sets 3 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 1x15 1x15 1x15

Advanced Plyometrics Program

This program is for the advanced athlete who wants to do a plyometrics routine in the absence of any additional strength training. It is designed for someone who is already

at the advanced level or for someone who has worked his way up through the previous workouts.

Goals: Improve Reactive ability Intensity: High

Length- 4 Phases with each phase 3 weeks in duration

Frequency- Two times per week with at least 2 days between workouts Rest- 1-3 minutes between exercises

Phase I

Exercise Week#1 Week#2 Week#3

Bent over donkey ankle bounce 2 x 50 2 x 50 2 x 50 Hurdle barrier jumps 3 x 6 4 x 6 2 x 6 1-leg step up jump 4 x 6 4 x 6 2 x 6

1-leg speed hop 3 x 25 yards 3 x 25 yards 3 x 25 yards Shock lunges 4 x 5/leg 4 x 5/leg 2 x 5/leg 30-yd acceleration runs 3 3 3

Paused Squat jump 2 x 10 2 x 10 2 x 10

Phase II

Exercise Week#1 Week#2 Week#3

Ricochet jump 3 x 50 3 x 50 3 x 50

Side to side box jump 2 x 10 2 x 10 2 x 10

On-box jump 4 x 4 4 x 4 2 x 4

Low squat jump into jump lunge 2 x 5/leg 3 x 5/leg 2 x 5/leg 1-2-3 jump 3 x 5 jumps/leg 3 x 5 jumps/leg 3 x 5 jumps/leg

30 yd acceleration runs 4 4 4

Consecutive broad jumps 3 x 8 3 x 8 3 x 8

Phase III

Exercise Week #1 Week#2 Week#3

1-leg 4 star drill 2 x 10 (around and

back equals 1 rep) 2 x 10 2 x 5

Barrier jumps 2 x 8 2 x 8 2 x 6

Box squat jump (2 sets up – 2 sets out) 4 x 6 4 x 6 4 x 6 Drop jump into ½ squat 3 x 5 3 x 5 3 x 5 Straight leg bounding (power skipping 3x50 yards 3 x 50 3 x 50

with an emphasis on straighter legs) yards yards

40 yd accelerations 3 3 3

Double leg bounding 1 x 25 yards 1 x 25

yards 1 x 25 yards

Phase IV

Exercise Week #1 Week #2 Week#3

Bent over donkey ankle bounce 2/1 (Jump off 2

legs land with one and alternate) 2 x 10/leg 3 x 10 3 x 10 Medium height depth jumps (box about 18

inches) 4 x 1 4 x 1 4 x 1

On box jump with 3 step lead in 4 x 3 4 x 3 4 x 3 Drop jump into lunge position 4 x 3/leg 4 x 3/leg 4 x 3/leg Sprint into 1-leg speed hop 3 x 20

yards 3 x 20 yards 3 x 20 yards

40 yard accelerations 4 4 4

Leap frog jumps 3 x 25

yards 3 x 25 yards eliminate