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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

Plyometric Workout

Low intensity and High intensity workouts



Workouts
Workouts endurance, and explosiveness.

  • 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
Set 1 endurance, and explosiveness.

  • Squat Jumps

  • Split leg jumps

  • Tuck jumps

  • Single leg lateral hops


Squat jumps
Squat Jumps endurance, and explosiveness.


Split squat jumps
Split Squat Jumps endurance, and explosiveness.


Tuck jumps
Tuck Jumps endurance, and explosiveness.


Single leg lateral hops
Single Leg Lateral Hops endurance, and explosiveness.


Set 2
Set 2 endurance, and explosiveness.

  • Jump to box

  • Lateral jump to box

  • Lateral box push offs

  • Lateral hurdle jumps


Jump to box
Jump To Box endurance, and explosiveness.


Lateral jump to box
Lateral Jump to Box endurance, and explosiveness.


Lateral box push offs
Lateral Box Push Offs endurance, and explosiveness.


Lateral hurdle jumps
Lateral Hurdle Jumps endurance, and explosiveness.


Set three
Set Three endurance, and explosiveness.

  • Bounding ( for height, for distance)

  • Zigzag hops

  • Rings jumps ( multiple patterns)

  • Depth jumps (box)


Bounding
Bounding endurance, and explosiveness.


Box drill with rings
Box Drill with Rings endurance, and explosiveness.


Zig zag hops
Zig endurance, and explosiveness. Zag Hops


Depth jumps
Depth Jumps endurance, and explosiveness.


Set four upper body
Set endurance, and explosiveness. four(Upper Body)

  • Overhead throws

  • Side throws

  • Overback throws

  • Slams

  • Plyopush-up


Overhead throw
Overhead Throw endurance, and explosiveness.


Side throw
Side Throw endurance, and explosiveness.


Overback toss
Overback Toss endurance, and explosiveness.


Slams
Slams endurance, and explosiveness.


Explosive starts
Explosive Starts endurance, and explosiveness.


Single arm throws
Single Arm Throws endurance, and explosiveness.


Squat throws
Squat Throws endurance, and explosiveness.


Plyo pushups
Plyo endurance, and explosiveness. -Pushups


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