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
Set 2 • 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)
Set four(Upper Body) • Overhead throws • Side throws • Overback throws • Slams • Plyopush-up