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  • 6-Week Jumpers Plyo Workout

    Загружено:

    ddlew4
    57 просмотров2 страницы
    This 6-week plyometric workout program progresses the intensity of various jumping exercises over its duration. Week 1 focuses on single leg exercises like box jumps, pike jumps, and depth drops performed for 1 set of 10 reps. Weeks 2-3 gradually increase the sets and reps. Weeks 4-6 introduce single leg variations and decrease reps while keeping sets the same to increase challenge. Each exercise is performed for 60 seconds with rest between sets.

    Исходное описание:

    Jump Training workout

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    This 6-week plyometric workout program progresses the intensity of various jumping exercises over its duration. Week 1 focuses on single leg exercises like box jumps, pike jumps, and depth drops performed for 1 set of 10 reps. Weeks 2-3 gradually increase the sets and reps. Weeks 4-6 introduce single leg variations and decrease reps while keeping sets the same to increase challenge. Each exercise is performed for 60 seconds with rest between sets.

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    © All Rights Reserved
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    Отметить как неприемлемый контент
    57 просмотров2 страницы

    6-Week Jumpers Plyo Workout

    Загружено:

    ddlew4
    This 6-week plyometric workout program progresses the intensity of various jumping exercises over its duration. Week 1 focuses on single leg exercises like box jumps, pike jumps, and depth drops performed for 1 set of 10 reps. Weeks 2-3 gradually increase the sets and reps. Weeks 4-6 introduce single leg variations and decrease reps while keeping sets the same to increase challenge. Each exercise is performed for 60 seconds with rest between sets.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате DOCX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 2

    6-week Jumpers Plyo Workout

    Week 1
    Day 1 & 5
    Box Jump 1x10 60 sec
    ESS Box Jump 1x10
    Pike Jump 1x10 60 sec
    Depth Drop 1x10 60 sec
    Depth Drop Vertical 1x10 60 sec
    Depth Drop Broad 1x10 60 sec
    Knee Jump 1x10 60 sec
    Knee Jump Vertical 1x10 60 sec
    Box Jump Chest Throw 1x10 60 sec

    Week 2
    Day 1 & 5
    Box Jump 2x8 60 sec
    ESS Box Jump 2x8 60 sec
    Pike Jump 2x8 60 sec
    Depth Drop 2x8 60 sec
    Depth Drop Vertical 2x8 60 sec
    Depth Drop Broad 2x8 60 sec
    Knee Jump 2x8 60 sec
    Knee Jump Vertical 2x8 60 sec
    Box Jump Chest Throw 2x8 60 sec

    Week 3
    Day 1 & 5
    ESS Box Jump 3x6 60 sec
    ESS Box Jump 3x6 60 sec
    Pike Jump 3x6 60 sec
    Depth Drop 3x6 60 sec
    Depth Drop Vertical 3x6 60 sec
    Depth Drop Broad 3x6 60 sec
    Knee Jump 3x6 60 sec
    Knee Jump Vertical 3x6 60 sec
    Box Jump Chest Throw 3x6 60 sec

    Week 4
    Day 1 & 5
    SL Box Jump 1x6 each 60 sec
    Pike Broad Jump 1x6 60 sec
    Depth Drop SL Landing 1x6 each 60 sec
    Depth Drop SL Vertical 1x6 each 60 sec
    Depth Drop SL Broad 1x6 each 60 sec
    Knee Jump SL Landing 1x6 each 60 sec
    Knee Jump SL Broad 2L Landing 1x6 each 60 sec
    SL Box Jump Chest Throw 1x6 each 60 sec
    Week 5
    Day 1 & 5
    SL Box Jump 2x5 each 60 sec
    Pike Broad Jump 2x5 60 sec
    Depth Drop SL Landing 2x5 each 60 sec
    Depth Drop SL Vertical 2x5 each 60 sec
    Depth Drop SL Broad 2x5 each 60 sec
    Knee Jump SL Landing 2x5 each 60 sec
    Knee Jump SL Broad 2L Landing 2x5 each 60 sec
    SL Box Jump Chest Throw 2x5 each 60 sec

    Week 6
    Day 1 & 5
    SL Box Jump 3x4 each 60 sec
    Pike Broad Jump 3x4 60 sec
    Depth Drop SL Landing 3x4 each 60 sec
    Depth Drop SL Vertical 3x4 each 60 sec
    Depth Drop SL Broad 3x4 each 60 sec
    Knee Jump SL Landing 3x4 each 60 sec
    Knee Jump SL Broad 2L Landing 3x4 each 60 sec
    SL Box Jump Chest Throw 3x4 each 60 sec

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