Plyometrics (box jumping)

PLYOMETRIC WORKOUTS CONTINUED

WORKOUT #7
JUMP TUCKS 3X25
3 CON SLJ X8
POWER BOX JUMPS 3X8
SEATED MILITARY 5X10/50
HACK JUMPS 4X8
LANE SLIDES 4X12
DEEP BOX SQUATS 2 MIN.
(400=165, 350=145
250=115, 175=95
BELOW=75

WORKOUT #8
PUSH-UPS 5X20/100
BENCH DIPS 5X20/100
DIPS 5X10/50
SIDE HOPS 4X20
PULL-UPS 5X10/50
S.B. CURLS 5X20/100
BENCH PRESS 2 MIN.
(300=135, 250=115, 200=95, 150=75,
BELOW=45

WORKOUT #9
JUMP TUCKS 3X25
PUSH-UPS 5X20/100
3 CON SLJ X10
BENCH DIPS 5X20/100
LANE SLIDES 4X12
I DRILL X2
BENCH DIPS 1 MIN.
SQUATS 1 MIN.

WORKOUT #10
3 CON SLJ X8
SIDE SPEED BOX 3X10
LANE SLIDES 3X10
JUMP ROPE 3X100 RLB
HACK JUMPS 5X5
SEATED MILITARY 5X10/50

WORKOUT #11
VERTICLE JUMPS X2
SIT-UPS 1 MIN.
TOP SIT-UPS 1 MIN.
DOTS X2
I DRILL TIMED X2
VERTICLE JUMPS X2
SLJ X3

WORKOUT #12
***MEASURE ALL SPEED DRILLS***
VERTICLE JUMP X3
I DRILL X3
BOTTOM SIT-UPS 1 MIN.
40 YD DASH X2
SLJ X3
20 YD DASH X2


THESE ARE MY PLYO WORKOUTS. WE LIFT 4 DAYS A WEEK AND PLYOS ON WEDNESDAYS. I LIKE TO DO THEM ALL IN ONE DAY SO YOU GET MORE OF THE EXPLOSION ASPECT AND THEY DO NOT GET WORN DOWN FROM LIFTING.

KEY:
SLJ=STANDING LONG JUMP
LRB=LEFT FOOT, RIGHT, BOTH
PROGRESSIVE=BEGIN AT SMALLEST BOX AND PROGRESSIVELY GET BIGGER. MAKE LINE AND HAVE THEM ALL GO THROUGH.
BOUND/HOP=SAME AS PROGRESSIVE BUT PUT A DUMMY IN BETWEEN EACH BOX
SIDE JUMPS=SIDE BACK AND FORTH OVER DUMMY
ANY OTHER QUESTIONS EMAIL ME AT:gschwens@louisiana.k12.mo.us