What Is The Best Plyometrics Workout?

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What Is The Best Plyometrics Workout?
The Question:
Plyometrics are a great way to increase leg strength, stamina, jumping, etc. Plyometrics can also be
one of the most killer workouts of all!
What is the best plyometrics workout? Be specific.
What are the benefits of plyometrics?
Who would get the most benefit out of plyometrics? Any specific athletes?
How many times per week should plyometrics be performed?
Show off your knowledge to the world!
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1st Place - TUnit
"Think of your favorite athlete in your favorite sport and what do you see? Most likely you see
smooth, quick, efficient, supple and effortless movements coupled with extreme and lightning fast
displays of power. The movement efficiency of a cat coupled with the explosiveness of a bolt of
lighting.

This is the ability that separates the elite from the average. What allows this display of combined
elegance and power is a strength quality known as Reactive or Plyometric ability."
What exactly are plyometrics and where did they come from? Plyometrics can be traced to Russia
approximately 40 years ago. Dr. Yuri Verkhoshansky is credited with creating the principle which at
the time was known as "shock training." While observing some Olympians, he realized that they had
more strength and power coming out of a higher altitude landing when their muscles were stretched
as opposed to a normal jump.
This led to the creation of the two true plyometric exercises: depth jumps and depth drops. Since
then, almost every exercise that involves some sort of jumping movement has been categorized as
plyometric. This often confuses athletes because the general guideline states that you should be able
to squat 1.5 times your bodyweight before doing plyometrics.
This principle only stays true for depth jumps and depth drops. A simple example involves little kids

running and jumping in playgrounds - can they even squat 25 pounds? Probably not. So to clear up
the confusion, it is perfectly safe to perform low to moderate intensity plyometrics such as ankle
hops or rim jumps even if your squat is not 1.5 times your bodyweight.
Over time, plyometric training increases the amount of force you can produce and therefore
plyometrics are effective in making you more explosive. This leads to improved sports performance,
a higher vertical leap, and faster sprinting times. A study proved that lifting weights (squatting) in
addition to plyometrics caused the greatest increases in vertical jump height.
Effect Of Squats & Plyometrics On Vertical Jump Only Squats - 3.30 cm vertical jump increase
Only
Plyometrics - 3.81 cm vertical jump increase
Squats + Plyometrics - 10.67 cm vertical jump
increase
Plyometrics are also categorized by their amazing ability to increase reactive strength and jumping
skill and coordination. Plyometrics improve reactive strength by utilizing the Strength-Shortening
Cycle (SSC) in order to create maximal power output.
Plyometrics are based on the principle that the SSC can create much more power than a normal
muscle contraction because the muscles are able to store the tension from the stretch for a short
period of time - causing the muscle to react like a rubber band. The greatest force can be achieved
when the stretch is performed as fast as possible.
Over time, as part of a planned cycle, plyometrics are able to increase the number of fast-twitch
muscle fibers in a certain muscle group. However, the effects are not immediate.
Actually, when you first begin with plyometrics, your body tends to create more slow-twitch muscle
fibers in response to the new training stimulus. However, when you deload (decrease the volume) or
stop training for a week or two, then the results are simply incredible as more and more fibers
become fast-twitch than there were before.
Workout:What is the best plyometrics workout? Be specific.
In my mind, there is no best plyometrics workout because everything depends on the skill level and
experience of the athlete in question. However, there are many effective plyometrics programs that
work for athletes of varying skill levels.
The best plyometrics workout is one that focuses on the weaknesses of the athlete so that the
greatest gains can be achieved. Some athletes may be deficient in absorbing force, releasing force
after they absorb it, speed of movement, or a combination of these.
The best way to know which program is best suited for you is to perform a reactive strength test.
First, find out your standing vertical (Highest touch - Reach with arms fully extended). Record that
number and then take a series of boxes in 6 inch increments. Stand on the box, step off, and jump as
high as you can.
Keep increasing the height of the box by 6 inches until your jump off the box is lower than your
standing vertical. For example, if your standing vertical is 30 inches and your jump off a 6-inch box
is 25 inches, then you need a lot of plyometric work.
However, if your vertical is 31 inches and your jump off a 36-inch box is 32 inches then you know
that you need to focus on getting strong in the weight room and just maintain your plyometric ability

(Information adapted from Kelly Baggett).
That being said, here are some effective plyometrics + weights programs that will improve your
sports performance. The weight lifting portion is optional but it is a good idea to lift weights in
addition to plyometrics because the greatest gains can be seen when the two are combined.
Beginner Athlete:
(Vertical Leap less than 20 inches, Squat less than 1.0 times bodyweight, less than 6 months
experience lifting weights)
Weeks 1-4 (Week 5 - No Weights On Friday, Test Vertical Leap):Monday:
Click Here For A Printable Log Of Monday.
Wednesday:Ankle Hops - 3 Sets x 30 Reps
Rim Jumps - 3 Sets x 8 Reps
Weights:
Split Squats - 2-3 Sets x 10-12 Reps
Leg Curls - 2-3 Sets x 10-12 Reps
Incline Bench Press
- 2-3 Sets x 10-12 Reps
Chin-Ups - 2-3 Sets x Max Reps
Click Here For A Printable Log Of Wednesday.
Friday:Ankle Hops - 3 Sets x 30 Reps
Line Jumps - 3 Sets x 15 Reps
Weights:
Full Squats - 2-3 Sets x 10-12 Reps
Snatch-Grip Deadlifts - 2-3 Sets x 10-12 Reps
Bench
Press - 2-3 Sets x 10-12 Reps
Rows - 2-3 Sets x 10-12 Reps
Click Here For A Printable Log Of Friday.
Click Here For A Printable Log Of Friday Week 5.
Weeks 6-9 (Week 10 - No Weights On Friday, Test Vertical Leap)Monday:Line Jumps - 3 Sets x 15
Reps
Rim Jumps - 3 Sets x 10 Reps
Squat Jumps - 4 Sets x 8 Reps
Weights:
Full Squats - 3 Sets x 10 Reps
Snatch-Grip Deadlifts - 3 Sets x 10 Reps
Bench Press - 3
Sets x 10 Reps
Rows - 3 Sets x 10 Reps
Click Here For A Printable Log Of Monday.
Wednesday:Ankle Hops - 3 Sets x 30 Reps
Standing Broad Jumps - 4 Sets x 6 Reps
Tuck Jumps - 3
Sets x 10 Reps
Weights:
Split Squats - 2-3 Sets x 10-12 Reps
Leg Curls - 2-3 Sets x 10-12 Reps
Incline Bench Press
- 2-3 Sets x 10-12 Reps
Chin-Ups - 2-3 Sets x Max Reps
Click Here For A Printable Log Of Wednesday.
Friday:Line Jumps - 3 Sets x 15 Reps
Ankle Jumps - 5 Sets x 3 Reps
Squat Jumps - 4 Sets x 8 Reps
Weights:
Full Squats - 2-3 Sets x 10-12 Reps
Snatch-Grip Deadlifts - 2-3 Sets x 10-12 Reps
Bench
Press - 2-3 Sets x 10-12 Reps
Rows - 2-3 Sets x 10-12 Reps

Click Here For A Printable Log Of Friday.
This program would allow a beginner to get their vertical to approximately 20-25 inches and get
their squat to at least 1.0 times their bodyweight. After this, they would be ready to go to the
intermediate program. The greatest gains would be seen in Week 5 and Week 10 as the recovery
time would be better and would allow the athlete to jump higher or run faster as a result.
Intermediate Athlete:
(Vertical Leap 20-30 inches, Squat between 1.0 times - 1.5 times bodyweight, Less than 1 year
training experience)
Weeks 1-3 (Week 4 - Cut Volume In Half And No Friday Workout, Testing Vertical Leap, Squat And
Bench Press On Friday Of That Week)Monday:Rim Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week
4)
Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week 4)
Tuck Jumps - 3 Sets x 10 Reps
(2 Sets x 10 Reps Week 4)
On-Box Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 4)
Weights:
Full Squats - 4 Sets x 6-8 Reps
Split Squats - 3 Sets x 8-10 Reps
Glute-Ham Raises - 3
Sets x 10-12 Reps
Bench Press - 4 Sets x 6-8 Reps
Rows - 4 Sets x 6-8 Reps
Lateral Raises - 3 Sets
x 8-10 Reps
Click Here For A Printable Log Of Monday.
Click Here For A Printable Log Of Monday Week 4.
Wednesday:
Click Here For A Printable Log Of Wednesday.
Friday:Ankle Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 4)
Standing Broad Jumps - 4 Sets x 6
Reps (2 Sets x 6 Reps Week 4)
Tuck Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 4)
Low Drop
Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 4)
Weights:
Full Squats - 4 Sets x 6-8 Reps
Split Squats - 3 Sets x 8-10 Reps
Glute-Ham Raises - 3
Sets x 10-12 Reps
Bench Press - 4 Sets x 6-8 Reps
Rows - 4 Sets x 6-8 Reps
Lateral Raises - 3 Sets
x 8-10 Reps
Click Here For A Printable Log Of Friday.
Click Here For A Printable Log Of Friday Week 4.
Weeks 5-7 (Week 8 - Cut Volume In Half And No Friday Workout, Testing Vertical Leap, Squat And
Bench Press On Friday Of That Week):Monday:3-Steps + Jump Bilateral Jumps - 5 Sets x 3 Reps (3
Sets x 3 Reps Week 8)
Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week 8)
Tuck
Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 8)
On-Box Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps
Week 8)
Weights:
Full Squats - 4 Sets x 6-8 Reps
Split Squats - 3 Sets x 8-10 Reps
Glute-Ham Raises - 3
Sets x 10-12 Reps
Bench Press - 4 Sets x 6-8 Reps
Rows - 4 Sets x 6-8 Reps
Lateral Raises - 3 Sets
x 8-10 Reps

Click Here For A Printable Log Of Monday.
Click Here For A Printable Log Of Monday Week 8.
Wednesday:Weighted Pullups - 4 Sets x 6-8 Reps
Incline Bench Press - 4 Sets x 10-12 Reps
Barbell
Curls - 3 Sets x 8-10 Reps
Skull Crushers - 3 Sets x 8-10 Reps
Calf Raises - 4 Sets x 6-8 Reps
Click Here For A Printable Log Of Wednesday.
Friday:Ankle Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 8)
Standing Broad Jumps - 4 Sets x 6
Reps (2 Sets x 6 Reps Week 8)
Tuck Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 8)
Low Drop
Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 8)
Weights:
Full Squats - 4 Sets x 6-8 Reps
Split Squats - 3 Sets x 8-10 Reps
Glute-Ham Raises - 3
Sets x 10-12 Reps
Bench Press - 4 Sets x 6-8 Reps
Rows - 4 Sets x 6-8 Reps
Lateral Raises - 3 Sets
x 8-10 Reps
Click Here For A Printable Log Of Friday.
Click Here For A Printable Log Of Friday Week 8.
Weeks 9-11 (Week 12 - Cut Volume In Half And No Friday Workout, Testing Vertical Leap, Squat
And Bench Press On Friday Of That Week):Monday:Ankle Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps
Week 12)
Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week 12)
High Drop Jumps - 4
Sets x 5 Reps (2 Sets x 5 Reps Week 12)
40 Yard Sprints - 3 Sets (No Sprints Week 12)
Weights:
Power/Hang Cleans - 5 Sets x 3 Reps
Jump Squats - 5 Sets x 5 Reps @ 15-20%
Full Squats
- 5 Sets x 5 Reps
Bench Press - 4 Sets x 6-8 Reps
Rows - 4 Sets x 6-8 Reps
Click Here For A Printable Log Of Monday.
Click Here For A Printable Log Of Monday Week 12.
Wednesday:Weighted Pullups - 4 Sets x 6-8 Reps
Incline Bench Press - 4 Sets x 10-12 Reps
Barbell
Curls - 3 Sets x 8-10 Reps
Skull Crushers - 3 Sets x 8-10 Reps
Calf Raises - 4 Sets x 6-8
Reps
Lateral Raises - 3 Sets x 8-10 Reps
Click Here For A Printable Log Of Wednesday.
Friday:3-Steps + Jump Bilateral Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 12)
Standing Broad
Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week 12)
Depth Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps
Week 12)
30 Yard Sprints - 4 Sets
Weights:
Explosive Box Squats - 5 Sets x 2 Reps @ 50-60%
Jump Squats - 5 Sets x 5 Reps @ 1520%
Snatch-Grip Deadlifts - 5 Sets x 5 Reps
Bench Press - 4 Sets x 6-8 Reps
Rows - 4 Sets x 6-8
Reps
Click Here For A Printable Log Of Friday.
Click Here For A Printable Log Of Friday Week 12.

Advanced Athlete:
(Vertical Leap 31+ inches, Squat at least 1.5 times bodyweight, more than 1 year training
experience)
Weeks 1-3 & 5-7 (Week 4 & Week 8 - Cut Volume In Half And No Friday Workout, Testing Vertical
Leap, Squat And Bench Press On Friday Of That Week):Monday:Ankle Jumps - 5 Sets x 3 Reps (3
Sets x 3 Reps Week 4, 8)
High Depth Jumps - 4 Sets x 5 Reps
Drop Jumps - 4 Sets x 5 Reps
40 Yard
Sprints - 3 Sets
Weights:
Explosive Box Squats - 8 Sets x 2 Reps @ 50% (Rest 1 minute between sets)
Power Cleans
- 6 Sets x 2 Reps (Rest 2-3 minutes between sets)
Bench Press - 6 Sets x 3-5 Reps
Chin-Ups - 4 Sets
x 10-12 Reps
Click Here For A Printable Log Of Monday.
Click Here For A Printable Log Of Monday Weeks 4,8.
Wednesday:Incline Bench Press - 4 Sets x 10-12 Reps
Barbell Curls - 4 Sets x 8-10 Reps
Skull
Crushers - 4 Sets x 8-10 Reps
Barbell Shrugs - 4 Sets x 8-10 Reps
Lateral Raises - 3 Sets x 8-10
Reps
Click Here For A Printable Log Of Wednesday.

Friday:3-Steps + Jump Bilateral Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 4, 8)
High Depth
Jumps - 4 Sets x 5 Reps
Drop Jumps - 4 Sets x 5 Reps
40 Yard Sprints - 3 Sets
Weights:
Explosive Box Squats - 8 Sets x 2 Reps @ 50% (Rest 1 minute between sets)
Power Cleans
- 6 Sets x 2 Reps (Rest 2-3 minutes between sets)
Bench Press - 3 Sets x Max Reps @ 65-80% of
1RM
Chin-Ups - 3 Sets x 10-12 Reps
Click Here For A Printable Log Of Friday.
Click Here For A Printable Log Of Friday Week 4, 8.
This 8-week cycle would be used right before the season begins in order to maximize athletic ability
when you need it. You would need to take a week off after this (preferably 1 week before the season)
in order to maximize your gains.
Benefits:What are the benefits of plyometrics?
To clear a myth up, plyometrics are not made for improving conditioning or endurance. They are
specifically designed for improving reactive strength, explosive strength and the like. Plyometrics
offer a wide array of benefits ranging from improved vertical leap, improved sprinting speed, better
explosiveness, improved ability to absorb force and better agility.
Plyometrics are meant to be performed fast and with long rest periods for those reasons. Too often
you see athletes trying to do 5 sets of 10 depth jumps with 1 minute of rest in between. In the long
run, you would not be able to benefit at all from plyometrics if you trained this way.
Who Benefits The Most?Who would get the most benefit out of plyometrics? Any specific athletes?

Generally speaking, basketball and football players usually get the most out of plyometrics due to
the nature of both sports. Basketball itself is inherently plyometric because of all the jumping and
short sprints involved during a game.
In football, plyometrics would be most valuable to wide receivers, running backs, tight ends, safeties
and similar positions because the most running and jumping is done from those positions. Track and
field athletes also benefit greatly from plyometrics because it allows them to take all their strength
that they build in the weight room and improve certain abilities that sprinting cannot do on its own.
Surprisingly, there is one group of athletes that most people think cannot benefit from plyometrics.
However, if used correctly they can see incredible gains. These athletes are also known as
bodybuilders. There is one other benefit of plyometrics that usually only works for bodybuilders muscle growth.
Bodybuilders are so used to slow training in the weight room that after a while the body becomes
used to it and shock methods must be employed to stimulate further growth. One of these shock
methods that bodybuilders almost never use is plyometrics.
Plyometrics stimulate the fast-twitch muscle fibers, which as we all know have the greatest potential
for muscle growth. Dr. J. Simoneau and Dr. C. Bouchard said that you can control 40% of your
muscle fiber type which means that you can convert a lot of your slow-twitch muscle fibers into fasttwitch fibers with proper training.
Studies have shown that bodybuilders who used plyometrics for the first time (such as depth jumps
and sprints) immediately broke plateaus in calf and quadriceps development as fast-twitch fibers
were stimulated. The same principle can be applied to other body parts, especially the upper body.
Here are some of the best plyometrics exercises for certain body parts that should be applied to
stimulate further growth.
Chest:Clap Pushups

Medicine Ball Chest Pass
Calves:Depth Jumps
Ankle Hops
Most Lower
Body Plyometrics
Quadriceps & Hamstrings:Sprints
Jump Squats (No weight or very light
dumbbells)
How Often?How many times per week should plyometrics be performed?
Dr. Verkhoshansky's original guidelines for plyometrics were that advanced athletes should not
perform more than 40 reps of depth jumps or depth drops per workout and should not perform more
than 3 such workouts per week, with at least 1 full day in between each workout day. That means at
least 48 hours in between workouts and a maximum of 120 reps of depth jumps or their variations
per week.
High intensity plyometrics such as depth and drop jumps should not be performed year round
because their effects will not be as great. They should be used to peak athletic performance when
you need it most. Based on those guidelines, plyometrics should be performed approximately 2-3
times per week.
I would start 3 times per week when you are beginning because the intensity of the exercises is
much lower so your body can handle it rather easily but as you become a more advanced athlete I
would stick to 2 times per week of high intensity low volume plyometrics such as depth jumps and
sprints.
Also, the guidelines change if you want to perform plyometrics in-season. In that case, I would

perform 3-4 sets of a depth/drop/on-box jump variation once a week to maintain reactive strength.
You won't need much more than this especially if you play a sport like football or basketball.
2nd Place - ravadongonWhat Are Plyometrics?
You've probably heard the word 'plyometrics' thrown around before and maybe you don't know what
people really mean when they talk about plyometric exercise. Well here's your chance to find out.
A plyometric exercise is any exercise in which a group of muscles are stretched before contracting;
i.e. when a group of muscles are contracted eccentrically (lengthening of muscle fibers) then
immediately concentrically (shortening of muscle fibers). Common examples of plyometric
movements are sprinting, jumping, leaping and bounding.
Workout:What is the best plyometrics workout? Be specific.
There is no single best plyometric workout, as plyometric exercises and routines can be used to
satisfy different goals. Below are examples of workouts that will help fulfill your varying goals:
Goal = Speed:
5 min low intensity warm-up (e.g. jogging, cycling, bodyweight calisthenics circuit etc.) + dynamic
stretching
Standing Triple Jump - 2 x 10 reps (2-3 min rest/set)

Box Jumps OR Depth Jumps - 2 x 10 reps (2-3
min rest/set)
Overhead Throw (Med Ball) - 2 x 10 reps (2 min rest/set)
10m sprint x 5 (1 min
rest/set)
20m sprint x 4 (2 min rest/set)
30m sprint x 3 (3 min rest/set)
40m sprint x 2 (4 min
rest/set)
50m sprint x 1
Click Here For A Printable Log Of Speed Workout.
Goal = Increased Vertical Jump:
5 min low intensity warm-up (e.g. jogging, cycling, bodyweight calisthenics circuit etc.) + dynamic
stretching
Lunge Cycle Jumps - 2 x 10 reps (2 min rest/set)
Box Jumps OR Depth Jumps - 2 x 10 reps (2-3 min
rest/set)
Tuck Jump - 2 x 10 reps (2-3 min rest/set)


5m sprint x 4 (30 sec rest/set)
10m sprint x 3
(1 min rest/set)
20m sprint x 2 (2 min rest/set)
30m sprint x 1
Click Here For A Printable Log Of Vertical Jump Workout.
Goal = GPP/Recovery:
5 min low intensity warm-up (e.g. jogging, cycling, bodyweight calisthenics circuit etc.) + dynamic
stretching
1-3 circuits with 10-30 seconds rest between exercises
Burpees x 30 seconds
Mountain Climbers x 30 seconds
Skipping Rope OR Jumping Jacks x 30
seconds
Split Shuffle x 30 seconds

Click Here For A Printable Log Of GPP/Recovery Workout.
OR
5 min low intensity warm-up (e.g. jogging, cycling, bodyweight calisthenics circuit etc.) + dynamic
stretching
As many circuits possible in 12 minutes, minimize rest periods
Squat Push Press (Med Ball) x 10 reps
Backward Overhead Throw (Med Ball) x 10 reps
Forward
Overhead Throw (Med Ball) x 10 reps
Burpees w/push-up x 10 reps
Click Here For A Printable Log Of GPP/Recovery Workout.
Benfits:What are the benefits of plyometrics?
Performing high intensity, low volume plyometric workouts (e.g. the first two workouts listed) will
help improve your stretch shortening cycle ability (conversion of potential energy in the concentric
phase to kinetic energy in the eccentric phase - elastic energy) your max rate of force development
(how long it takes to generate maximum force), as well as your jumping technique and muscle coordination.
Performing low intensity, high volume plyometric (e.g. the last two workouts listed) workouts will
help improve your GPP, increasing your overall work capacity and conditioning level as well as
promoting active recovery from your high intensity days (e.g. weightlifting and sprinting/plyometric
sessions).
Performing plyometric workouts of both types, along with a solid weight training program
concentrating on compound free weight exercises such as squats, deadlifts, SLDL, rows, chin ups,
bench press, dips etc. you will see significant improvement in your overall performance.
Who Benefits The Most?Who would get the most benefit out of plyometrics? Any specific athletes?
All athletes involved in speed and power dominated sports (e.g. football, basketball, baseball, soccer,
rugby, boxing, MMA, Aussie Rules, hockey, tennis etc.) can get benefit out of high intensity, low
volume plyometric workouts (e.g. speed and vertical jump) as well as low intensity, high volume
plyometric workouts, which will also benefit endurance athletes (e.g. middle and long distance
runners, triathletes, swimmers etc.) and even bodybuilders, as a form of cardiovascular training.
So really anyone and everyone can benefit from engaging in some sort of plyometric workout in their
training schedules.
How Often?How many times per week should plyometrics be performed?
Plyometric workouts can be performed anywhere from 1-3 days per week.
High intensity, low volume plyometric workouts, should be performed 1-2 times per week by well
conditioned athletes only, ideally on the same day as you perform your weight training (another high
intensity activity).
Just make sure you space both workouts through the day so you are able to recover from both (don't

do them together or straight after), generally more than 8 hours, is a good guideline. The spacing
between high intensity days should be 48 hours minimum (i.e. every other day at least).
Low intensity, high volume, GPP conditioning/recovery plyometric workouts can be performed 3-4
times a week, ideally on your 'off days' to promote active recovery from your high intensity days and
help build up your work capacity.
An example of a schedule for an 'off season' athlete would look something like this (an 'in season'
athlete would require a reduction in workload):
Monday (AM): HI/LV Plyometric Workout (speed or vertical jump)
Monday (PM): Weight Training

Tuesday (AM): Skills Training
Tuesday (PM): LI/HV Plyometric Workout (GPP/Recovery)

Wednesday: Weight Training

Thursday (AM): LI/HV Plyometric Workout (GPP/Recovery)
Thursday (PM): Skills Training

Friday (AM): Weight Training
Friday (PM): HI/LV Plyometric Workout (speed or vertical jump)

Saturday (AM): LI/HV Plyometric Workout (GPP/Recovery)
Saturday (PM): Skills Training

Sunday: REST

If you would like to perform the high intensity plyometric workouts but you are not conditioned
enough to do so, I would recommend building up a good strength base in the weights room with
compound free weight exercises, as well as performing GPP/recovery workouts on your 'off days,' to

build up your conditioning to your desired level, rather than jumping straight into things (no pun
intended!) and inflicting an injury on yourself.
Take care and best of luck with your training,
Ravadongon
Links:
Warming Up:
Dynamic Stretching:
More Plyometric Articles:
3rd Place - bigcalvesWhat Is The Best Plyometrics Workout? Introduction
To most people, Plyometrics is a foreign concept. What exactly is it? The dictionary defines it as the
process of muscular activity, which involves the eccentric loading of a muscle, followed by an
immediate concentric unloading of a muscle. What does that mean?
Imagine a jump? You go all the way down, then explode all the way up. This is it. The word sounds so
complicated, but it's easier to understand. Now, it's not only jumping up and down, but there are
tons of different exercises that are designed with the same basic theory.
It's an effective method for athletes to improve. It originally came from Easter Europe. Most Olympic
athletes used it, and scientists/researchers and trainers began to notice the strength and
explosiveness that the athletes got. As research came about, plyometric exercises began to become
more and more popular.
More and more athletes took advantage of the benefits from this workout. In this article we will
discuss the benefits, and I will pinpoint selected exercises and workouts so you too, can apply this
highly effective method of training.
Workout:What is the best plyometrics workout?
Plyometrics is the eccentric loading of muscle, followed by concentric unloading. So the best
workout would be a jump. But now depending on what you want to achieve, what sport your play
and what your goal is the workout will vary. Here is the best plyometric workout that will benefit you
the greatest.
Here are a few exercises. You will apply them 3 days a week, preferable after a low intensity aerobic
workout. These will benefit you greatly.
You will apply these workouts every MON WED and FRI.
Lower Body: 90 Second Drill:
Get a box that's about 1.5-2 feet high. Start out by standing in an athletic position with feet shoulder
length apart, and begin to jump on and off the box. Remember to suck in your feet, and try to get
your knees to touch your chest as you jump. Perform this in 3 sets of 90-second jumps. This will

work mainly your legs. It's great for vertical jumps and explosive sports such as sprinting.
Drop Jumping:
This is basically the same concept as jumping on the box, but this time the starting position is the
top of the box. You jump down and go all the way down and stretch what is mainly your hamstring
and calves. This is great for explosive sports and perfect for getting that vertical jump up, and finally
making those dunks!
Upper Body: Press Ups:
This is a fancy way of saying a push-up. Except you will clap on the way up, and then let your chest
drop and feel that eccentric, stretching of the muscle. It works the upper body, obviously hits the
chest, shoulders and arms. It also hits your core and that's perfect. It's great for sports such as
basketball and boxing.
Medicine Ball Push:
A partner will drop a medicine ball on you. You will catch it, and stretch out your muscles. Then
push it back and repeat for 90 seconds. Have about 3 sets of this. Again we are going back to the
jump up/jump down theory. It's basically all the same because it has the same method, except it's not
on your lower body; instead you are hitting the upper body with the highly beneficial method of
plyometrics.
Benefits:What are the benefits of plyometrics?
Plyometrics give you more flexibility and endurance. It helps to give that explosive factor that
athletes need. I mean, unless your sport is chess, you can somehow benefit by plyometrics. It's great
since it conditions slow-twitch and fast-twitch muscle fibers. Provides a nice stretch and helps make
the ligaments and tendons stronger so the risk of injury is highly reduced.
Who Benefits The Most?Who would get the most benefit out of plyometrics? Any specific athletes?
All athletes can get benefits. Even bodybuilders can experience better flexibility. Power lifters can
experience a slight increase in agility and a small increase in poundage, but at their level 5-pound
increase can mean a win or a loss.
Basketball players can greatly benefit by increasing their vertical jump, adding strength to their legs
and increasing the endurance factor for all those countless jumps on court. By following the upper
body workout, boxers can increase their flexibility and endurance in their upper body to help them
take advantage in those late round moments where it's all on the line.
Aside from professional and amateur athletes, everyone else can benefit. Small children perform
plyometrics unknowingly on the play ground every day. In turn they are more flexible, healthier and
active. Senior citizens can greatly benefit by doing a slower, less intense of the workout but still
getting the good flexible and energetic effects.
How Often?How many times per week should plyometrics be performed?
As I showed in my workout section, you should do it 1-3 times a week. Preferably 1 time upper and 1
time lower body. Along with weight training this will greatly improve your strength, flexibility and

overall performance. If you do it more than 3 times a week you might get over trained since that
won't be the only thing your doing.
I strongly recommend doing it 2 times a week, along with cardio and a regular weight lifting split. I
guarantee you that you will notice results and that your will improve, in the gym and on the court.
This method of training, or should I say aid to training, has been around for about 40 years and
every athlete that has tried it has reported the impressive results that they get. Incorporate this into
your workouts and you won't be sorry!
Good Luck!
Reference:
A Basic Guide To Plyometrics!
Review Of Other ArticlesOr "Why Wasn't Mine Picked?"
josh_a
Pro's
Generally acceptable grammar with a coherent orderly response.

Con's
Light on content. Structure of paragraphs and some sentences could be improved.
Comments: Writing well, like lifting is something all experts and professionals pay their dues to do
well. This writer exhibits the basic tools to do the work.
More research on content length acceptable to the publisher (read articles they already publish),
better conversational style and more readable structure will help bring this work to the next level.

bp221
Pro's
Well written and concise.
Con's
Too short to be an article.

Comments: While generally well written and concise, this submission falls far short of what is
needed to be published as an article.
biggold89
Pro's

Good response for a forum discussion.

Con's
This is an article writing competition.
Comments: This author knows the territory and regrettably did not produce an article caliber
submission.

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