Thanks for downloading your 1st month of plyometric training!
Watch this video to give you
an overview of the program before you start!
Week 1
Day 1
Hands on waist leap then 4 sets of 10 reps Less than 5/10 intensity. Do
leap with arms moving one set with hands on waist,
then next set arms swinging
Leaping 4 sets of 8-10 reps From 2/10-8/10 and back
crescendo/decrescendo down
Low ceiling leaps 4 sets of 5 reps 6-8 intensity
Day 2
Backwards leaps 4 sets of 10 reps Building up to 7/10 intensity
Light bounds 6 sets of 6 reps Max 6/10 intensity
Day 3
Split stance leaps 4 sets of 10 reps, swap Building from 4-7/10 over
sides every 5 reps the sets
Stationary hopping (ankle or 4 sets of 6 reps each leg Max 6/10 intensity
shin pick up)
Deep split stance leaps 3 sets of 10-12 reps Up to 8/10 intensity
Week 2
Day 1
Hands on waist leap then 4 sets of 10 reps Less than 5/10 intensity. Do
leap with arms moving one set with hands on waist,
then next set arms swinging
Leaping 4 sets of 8-10 reps From 2/10-8/10 and back
crescendo/decrescendo down
Low ceiling leaps 4 sets of 5 reps 6-8 intensity
Day 2
Backwards leaps 4 sets of 10 reps Building up to 7/10 intensity
Light bounds 6 sets of 6 reps Max 6/10 intensity
Stationary hopping (ankle or 4 sets of 6 reps each leg Max 6/10 intensity
shin pick up)
Day 3
Split stance leaps 4 sets of 10 reps, swap Building from 4-7/10 over
sides every 5 reps the sets
Light hopping 4 sets of 6 reps each leg Max 6/10 intensity
Deep split stance leaps 3 sets of 10-12 reps Up to 8/10 intensity
Week 3
Day 1
Leaping 4 sets of 8-10 reps Building up to a 7-8/10
crescendo/decrescendo intensity
Horizontal into vertical leap 4 sets of 3 reps (that's 2 6-8/10 intensity
jumps per repetition)
Low ceiling leaps 4 sets of 5 reps 6-8/10 intensity
Day 2
Backwards leaps 4 sets of 10 reps Building up to 7/10 intensity
Hop + bound 6 sets of 3 reps (2 jumps per 6-8/10 intensity
repitition
Day 3
Split stance leaps 4 sets of 10 reps, swap Building from 4-7/10 over
sides every 5 reps the sets
Hop 4 sets of 6 reps each leg Max 8/10 intensity
Deep bounds 3 sets of 8-10 reps Up to 8/10 intensity
Week 4
Day 1
Leaping 4 sets of 8-10 reps Building up to a 7-8/10
crescendo/decrescendo intensity
Horizontal into vertical leap 4 sets of 3 reps (that's 2 6-8/10 intensity
jumps per repetition)
Low ceiling leap into vertical 4 sets of 3 reps (2 jumps per 6-8/10 intensity
leap repetition
Day 2
Backwards leaps 4 sets of 10 reps Building up to 7/10 intensity
Bounding 6 sets of 6 reps Starting at 4/10 and building
to 8/10
Day 3
Split stance leaps 4 sets of 10 reps, swap Building from 4-7/10 over
sides every 5 reps the sets
Hop 4 sets of 6 reps each leg Max 8-9/10 intensity
Deep horizontal bounds 3 sets of 8-10 reps Up to 8/10 intensity
