Plyometric Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
Plyometric Workout Plan

Plyometric Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Plyometric Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3
Plyometric Explosive Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
Quads / Beginner
2 sets, 25 reps, 00:30 rest
2 25 00:30
Quads / Intermediate
2 sets, 10 reps, 00:30 rest
2 10 00:30
--
--
2 sets, 10 reps, 00:30 rest
2 10 00:30
--
--
2 sets, 12 reps, 00:30 rest
2 12 00:30
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The first four exercises of this Explosive Plyometric Workout (not including the treadmill) should be treated as a warm up. Every jump for the Split Squats is considered on repetition. Push yourself to go as fast and high as you can but focus on proper technique and make sure that your legs are warmed up. One-Foot Box Jump repetitions are for each leg, so for first week 10 reps each leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The goal of the plyometric workout is to increase explosive force. Plyometric workouts are often incorporated into bodybuilding and power training routines. A plyometric workout plan must be created with the understanding that it is an enhancement to be carried out in the context of a weight trai... more

The goal of the plyometric workout is to increase explosive force. Plyometric workouts are often incorporated into bodybuilding and power training routines. A plyometric workout plan must be created with the understanding that it is an enhancement to be carried out in the context of a weight training program, because it does pose an increased risk of injury versus the stability of other routines.

How are Plyometric Exercises Different than Traditional Strength Training?

Plyometric training workouts generally rely on the body's weight for resistance, due to the need for increased safety, though some exercises may make use of additional weights. The primary focus of the individual exercises is training the muscles to respond quickly and with maximum force.

All plyometric exercises share a single commonality: The muscle must be stretched just prior to the forceful contraction.

This is best understood in terms of jumping. Jumping from a flat-foot, standing position will get you off the ground, but bending the legs first provides a far more powerful jump. When you return to the ground, the legs bend slightly to reduce the force of landing, which puts you back into jumping position.

A plyometric workout routine take this basic concept and expands it into a series of exercises depending on the needs of the trainer.

Another example, for anyone still scratching their head, is the explosive push-up. It requires you push hard enough to get your hands off the ground and return, allowing your arms to bend and absorb the impact. Bending the arms upon impact is the muscle stretch, and this is followed by the contraction of pushing off again.

Who Will Benefit the Most from Plyometric Training?

The most commonly used exercises are plyometric leg workouts in the martial arts, depending on the style, because there is a need to gain altitude with jumps and rebound quickly after landing Another is gymnastics, where speed and bouncing movements are highly favored.

Most athletes will benefit from plyometric workouts for speed, and there are specific plyometric workouts for basketball players that emphasize both speed and jumping height. Anyone involved in weight training can benefit as well, because a plyometric workout plan will increase muscle coordination at the neural level and optimize recruitment of muscle fiber.

What Kind of Safety Precautions are Needed for Good Plyometric Workouts?

Since it is high impact, all professional trainers will suggest a minimum of several months of weight training before starting any plyometric workout routine. The body needs time to strengthen the connective tissues to avoid injury.

The timing of a plyometric exercise routine is important as well. For those already engaged in weight training, plyometric exercises are best utilized during the power phase. This will decrease the risk of injury and maximize the benefits of explosive force.

A plyometric workout program for beginners may be limited to once per week, also for safety, though specific programs created by knowledgeable trainers may establish a more condensed routine of three times per week.

Plyometric Jump Rope Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
Calves / Beginner
1 sets, 00:00:30
1 00:00:30 --:--
Calves / Intermediate
1 sets, 00:00:30
1 -- 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30, 01:30 rest
1 00:00:30 01:30
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

When you do the Jump Rope workouts you should aim to be light on your feet and keep your your eyes up. Your heels should never touch the ground while doing the Jump Rope exercise. The Jump Rope is meant to be done all in a row with no break in between the different Jump Rope exercises. This exercise will help you develop your fast twitch muscles and allow you to jump higher even quicker. For the Single-Leg Plyo Box Lunge and the Box Lunge the repetitions are for each leg so 8, 10, 12 reps x 2.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The goal of the plyometric workout is to increase explosive force. Plyometric workouts are often incorporated into bodybuilding and power training routines. A plyometric workout plan must be created with the understanding that it is an enhancement to be carried out in the context of a weight trai... more

The goal of the plyometric workout is to increase explosive force. Plyometric workouts are often incorporated into bodybuilding and power training routines. A plyometric workout plan must be created with the understanding that it is an enhancement to be carried out in the context of a weight training program, because it does pose an increased risk of injury versus the stability of other routines.

How are Plyometric Exercises Different than Traditional Strength Training?

Plyometric training workouts generally rely on the body's weight for resistance, due to the need for increased safety, though some exercises may make use of additional weights. The primary focus of the individual exercises is training the muscles to respond quickly and with maximum force.

All plyometric exercises share a single commonality: The muscle must be stretched just prior to the forceful contraction.

This is best understood in terms of jumping. Jumping from a flat-foot, standing position will get you off the ground, but bending the legs first provides a far more powerful jump. When you return to the ground, the legs bend slightly to reduce the force of landing, which puts you back into jumping position.

A plyometric workout routine take this basic concept and expands it into a series of exercises depending on the needs of the trainer.

Another example, for anyone still scratching their head, is the explosive push-up. It requires you push hard enough to get your hands off the ground and return, allowing your arms to bend and absorb the impact. Bending the arms upon impact is the muscle stretch, and this is followed by the contraction of pushing off again.

Who Will Benefit the Most from Plyometric Training?

The most commonly used exercises are plyometric leg workouts in the martial arts, depending on the style, because there is a need to gain altitude with jumps and rebound quickly after landing Another is gymnastics, where speed and bouncing movements are highly favored.

Most athletes will benefit from plyometric workouts for speed, and there are specific plyometric workouts for basketball players that emphasize both speed and jumping height. Anyone involved in weight training can benefit as well, because a plyometric workout plan will increase muscle coordination at the neural level and optimize recruitment of muscle fiber.

What Kind of Safety Precautions are Needed for Good Plyometric Workouts?

Since it is high impact, all professional trainers will suggest a minimum of several months of weight training before starting any plyometric workout routine. The body needs time to strengthen the connective tissues to avoid injury.

The timing of a plyometric exercise routine is important as well. For those already engaged in weight training, plyometric exercises are best utilized during the power phase. This will decrease the risk of injury and maximize the benefits of explosive force.

A plyometric workout program for beginners may be limited to once per week, also for safety, though specific programs created by knowledgeable trainers may establish a more condensed routine of three times per week.

Plyometric Legs Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
Quads / Intermediate
3 sets, 20 reps00:00:45, 01:00 rest
3 20 01:00
Quads / Intermediate
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 00:00:45, 01:00 rest
3 00:00:45 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
--
--
3 sets, 00:00:45, 01:00 rest
3 00:00:45 01:00
--
--
3 sets, 12 reps, 01:30 rest
3 12 01:30
--
--
3 sets, 10 reps, 01:30 rest
3 10 01:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

The warm up Jogging on Treadmill can be substituted for a Jogging warm up outside.

Take a few minutes in between each set but you should feel winded after each set. For the Burpee exercise the reps are counted as right and left leg together equaling one total rep. This workout can be done anywhere there is a long set of steps and will make you explosive if done right. Endurance and Cardio are a big part of jumping and this workout will improve both.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The goal of the plyometric workout is to increase explosive force. Plyometric workouts are often incorporated into bodybuilding and power training routines. A plyometric workout plan must be created with the understanding that it is an enhancement to be carried out in the context of a weight trai... more

The goal of the plyometric workout is to increase explosive force. Plyometric workouts are often incorporated into bodybuilding and power training routines. A plyometric workout plan must be created with the understanding that it is an enhancement to be carried out in the context of a weight training program, because it does pose an increased risk of injury versus the stability of other routines.

How are Plyometric Exercises Different than Traditional Strength Training?

Plyometric training workouts generally rely on the body's weight for resistance, due to the need for increased safety, though some exercises may make use of additional weights. The primary focus of the individual exercises is training the muscles to respond quickly and with maximum force.

All plyometric exercises share a single commonality: The muscle must be stretched just prior to the forceful contraction.

This is best understood in terms of jumping. Jumping from a flat-foot, standing position will get you off the ground, but bending the legs first provides a far more powerful jump. When you return to the ground, the legs bend slightly to reduce the force of landing, which puts you back into jumping position.

A plyometric workout routine take this basic concept and expands it into a series of exercises depending on the needs of the trainer.

Another example, for anyone still scratching their head, is the explosive push-up. It requires you push hard enough to get your hands off the ground and return, allowing your arms to bend and absorb the impact. Bending the arms upon impact is the muscle stretch, and this is followed by the contraction of pushing off again.

Who Will Benefit the Most from Plyometric Training?

The most commonly used exercises are plyometric leg workouts in the martial arts, depending on the style, because there is a need to gain altitude with jumps and rebound quickly after landing Another is gymnastics, where speed and bouncing movements are highly favored.

Most athletes will benefit from plyometric workouts for speed, and there are specific plyometric workouts for basketball players that emphasize both speed and jumping height. Anyone involved in weight training can benefit as well, because a plyometric workout plan will increase muscle coordination at the neural level and optimize recruitment of muscle fiber.

What Kind of Safety Precautions are Needed for Good Plyometric Workouts?

Since it is high impact, all professional trainers will suggest a minimum of several months of weight training before starting any plyometric workout routine. The body needs time to strengthen the connective tissues to avoid injury.

The timing of a plyometric exercise routine is important as well. For those already engaged in weight training, plyometric exercises are best utilized during the power phase. This will decrease the risk of injury and maximize the benefits of explosive force.

A plyometric workout program for beginners may be limited to once per week, also for safety, though specific programs created by knowledgeable trainers may establish a more condensed routine of three times per week.

163 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Treadmill
  • Flat Bench
  • Exercise Mat
  • Box
  • Stairs
Show All

1 Review

  • rafi97
    about 7 years ago
    #

    love this

Plyometric Workout Plan

163 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Treadmill
  • Flat Bench
  • Exercise Mat
  • Box
  • Stairs
Show All