Plyometric workout
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Plyometric Workout. Low intensity and High intensity workouts. Plyometric workout help build muscle strength, muscle endurance, and explosiveness. Completing multiple exercises in a row is a technique developed by Istvan Javorek who has trained multiple Olympic medalists. Workouts.

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Plyometric Workout

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Plyometric Workout

Low intensity and High intensity workouts


  • Plyometric workout help build muscle strength, muscle endurance, and explosiveness.

  • Completing multiple exercises in a row is a technique developed by IstvanJavorek who has trained multiple Olympic medalists.


Workouts

  • Select four or five exercises.

  • Complete them in succession.

    Example:

    10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hops

    Rest

    10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hops

    Rest

    10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hops

    Move on to new set of exercises

    I would pair the box jumps together

    Then the high intensity together.

    Then the upper body workouts


Set 1

  • Squat Jumps

  • Split leg jumps

  • Tuck jumps

  • Single leg lateral hops


Squat Jumps


Split Squat Jumps


Tuck Jumps


Single Leg Lateral Hops


Set 2

  • Jump to box

  • Lateral jump to box

  • Lateral box push offs

  • Lateral hurdle jumps


Jump To Box


Lateral Jump to Box


Lateral Box Push Offs


Lateral Hurdle Jumps


Set Three

  • Bounding ( for height, for distance)

  • Zigzag hops

  • Rings jumps ( multiple patterns)

  • Depth jumps (box)


Bounding


Box Drill with Rings


ZigZag Hops


Depth Jumps


Set four(Upper Body)

  • Overhead throws

  • Side throws

  • Overback throws

  • Slams

  • Plyopush-up


Overhead Throw


Side Throw


Overback Toss


Slams


Explosive Starts


Single Arm Throws


Squat Throws


Plyo-Pushups


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