Plyometric Exercising Workout

Author Rod Ferris B.A. CPT(YMCA, ACE)Fitness Level AdvancedType Plyometrics
Days in Plan 2 Days Rest Between Sets:
N/A Sports Specific
Duration30 Min per session
Plyometric Exercise is very taxing group of exercises to complete. Unless you are a highly trained athlete do not try plyometrics anymore than twice a week. Plyometrics focus on bounding, jumping and explosive movements to train your body to handle quick and immediate stressors; because of this, plyometrics are EXTREMELY important for any athlete to complete.

For more information about plyometrics please visit: An Introduction or Beginners Guide to Plyometrics. Also please see a complete list of plyometric exercises.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Plyometrics
Ball to Ball Twists Exercise Picture 1. Ball to Ball Twists
Sets: 4Reps: 15
Notes:Use a heavy medicine ball and also use explosive controlled movements which mimick the action of the sport you are playing.
Clap Push Up Exercise Picture 2. Clap Push Up
Sets: 3Reps: 12
Notes:Complete these as fast as possible.
Double Stair Jumps Exercise Picture 3. Double Stair Jumps
Sets: 3Reps: 12
Notes:Be careful of your footing. It might be wise to have a spotter underneath you for moral and safety support.
Jump Rope Exercise Picture 4. Jump Rope
Sets: 3Reps: 50
Notes:Complete jump rope for 2-3 minutes on and 4 minutes off for 3 sets.
Seated Twists Exercise Picture 5. Seated Twists
Sets: 3Reps: 12
Day 2 - Plyometrics
Burpee Exercise Picture 1. Burpee
Sets: 3Reps: 10
Notes:Start with 10 reps for 3 sets and work your way up to 20 reps within 3 weeks.
Double Knee Jumps Exercise Picture 2. Double Knee Jumps
Sets: 3Reps: 12
Notes:Complete 12 explosive double knee jumps.
High to Low Medicine Ball Twists Exercise Picture 3. High to Low Medicine Ball Twists
Sets: 3Reps: 15
Notes:Make sure to focus on your form and also try Low to High Medicine Ball Twists
One Foot Box Jumps Exercise Picture 4. One Foot Box Jumps
Sets: 3Reps: 6
Notes:Explode up and focus on your form. This is a very difficult plyometric and 6 reps will be difficult in the beginning.
Side Box Jumps Exercise Picture 5. Side Box Jumps
Sets: 3Reps: 12
Notes:This exercise is to strictly focus on speed and agility.

With this log you will be able to print off as many sheets as required to track this workout.

Plyometric Exercising Basics

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