Search

Beginning Plyo Program

Week 1-4 (Week 5 no weights on Friday, test vertical leap)

Monday:

· Ankle Hops 3 sets x 30 reps

· Line Jumps 3 sets x 15 reps

Front/back, side/side, running man



· Full Squats 3 sets x 27 reps Try one of each position (Neutral stance, Narrow stance, Wide Stance), or Toes in or toes out, or right foot forward or left foot forward. Use this diagram as a guide, or reference the next video. There are 27 types of squats. Try one of each and see if you can do 3 sets.


· Snatch Grip Deadlifts 2-3 sets x 10-12 reps



· Push Ups 3 sets x 9 reps (one of each, review video)

Same configuration as the squats, but swap hands with feet.




· Pull Ups 2-3 sets x 10-12 reps


Wednesday

· Ankle Hops 3 sets x 30 reps

· Rim Jumps 3 sets x 8 reps

· Split squats 2-3 sets x 10-12 reps

· Leg curls 2-3 sets x 10-12 reps

· Incline Push Ups 2-3 sets x 10-12 reps

· Chin ups 2-3 sets x max


Friday

· Ankle Hops 3 sets x 30 reps

· Line Jumps 3 sets x 15 reps

· Full Squats 2-3 sets x 10-12 reps

· Snatch Grip Deadlifts 2-3 sets x 10-12 reps

Push Up Matrix 2-3 sets x 10-12 reps

· Pull ups 2-3 sets x 10-12 reps



Weeks 6-9 (Week 10 Friday No weights, 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

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

Friday

· Line Jumps 3 sets x 15 reps

· Ankle Jumps 3 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

112 views0 comments

AIM Physical Therapy, Inc.

626-400-9524