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  • Advanced Polymetrics Routine

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    Majed Saiepour
    94 vistas2 páginas
    This plyometrics program consists of 4 phases, each lasting 3 weeks, designed to improve reactive ability for advanced athletes. The program involves high intensity plyometric exercises like hurdle jumps, box jumps, and depth jumps performed 2 times per week with rest periods between exercises. Each phase progresses exercises from basic movements to more advanced multi-directional and reactive drills, with increasing volume, intensity, and decreasing rest. The goal is to challenge the athlete's reactive abilities through taxing plyometric exercises.

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    This plyometrics program consists of 4 phases, each lasting 3 weeks, designed to improve reactive ability for advanced athletes. The program involves high intensity plyometric exercises like hurdle jumps, box jumps, and depth jumps performed 2 times per week with rest periods between exercises. Each phase progresses exercises from basic movements to more advanced multi-directional and reactive drills, with increasing volume, intensity, and decreasing rest. The goal is to challenge the athlete's reactive abilities through taxing plyometric exercises.

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    Attribution Non-Commercial (BY-NC)
    Descargue como TXT, PDF, TXT o lea en línea desde Scribd
    Marcar por contenido inapropiado
    94 vistas2 páginas

    Advanced Polymetrics Routine

    Cargado por

    Majed Saiepour
    This plyometrics program consists of 4 phases, each lasting 3 weeks, designed to improve reactive ability for advanced athletes. The program involves high intensity plyometric exercises like hurdle jumps, box jumps, and depth jumps performed 2 times per week with rest periods between exercises. Each phase progresses exercises from basic movements to more advanced multi-directional and reactive drills, with increasing volume, intensity, and decreasing rest. The goal is to challenge the athlete's reactive abilities through taxing plyometric exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Descargue como TXT, PDF, TXT o lea en línea desde Scribd
    Marcar por contenido inapropiado
    de 2

    Advanced Plyometrics Program

    This program is for the advanced athlete who wants to do a plyometrics routine i
    n the
    absence of any additional strength training. It is designed for someone who is a
    lready at
    the advanced level or for someone who has worked his way up through the previous
    workouts.
    Goals: Improve Reactive ability
    Intensity: High
    Length- 4 Phases with each phase 3 weeks in duration
    Frequency- Two times per week with at least 2 days between workouts
    Rest- 1-3 minutes between exercises
    Phase I
    Exercise Week#1 Week#2 Week#3
    Bent over donkey ankle bounce 3 x 50 3 x 50 3 x 50
    Hurdle barrier jumps 4 x 6 4 x 6 2 x 6
    1-leg step up jump 4 x 6 4 x 6 2 x 6
    1-leg speed hop 3 x 25 yards 3 x 25 yards 3 x 25 yards
    Shock lunges 4 x 5/leg 4 x 5/leg 2 x 5/leg
    30-yd acceleration runs 3 3 3
    Paused Squat jump 2 x 10 2 x 10 2 x 10
    Phase II
    Exercise Week#1 Week#2 Week#3
    Ricochet jump 3 x 50 3 x 50 3 x 50
    Side to side box jump 4 x 10 4 x 10 2 x 10
    On-box jump 3 x 8 3 x 8 2 x 8
    Low squat jump into jump lunge 3 x 5/leg 3 x 5/leg 3 x 5/leg
    1-2-3 jump 3 x 5 jumps/leg 3 x 5 jumps/leg 3 x 5 jumps/leg
    30 yd acceleration runs 4 4 4
    Consecutive broad jumps 3 x 8 3 x 8 3 x 8
    Phase III
    Exercise Week #1 Week#2 Week#3
    1-leg 4 star drill 2 x 10 (around and
    back equals 1 rep)
    2 x 10 2 x 5
    Barrier jumps 4 x 8 4 x 8 2 x 6
    Box squat jump 3 x 6 3 x 6 3 x 6
    Drop jump into ½ squat 3 x 5 3 x 5 3 x 5
    Straight leg bounding (power skipping
    with an emphasis on straighter legs)
    3x50 yards 3 x 50
    yards
    3 x 50
    yards
    40 yd accelerations 3 3 3
    Double leg bounding 3 x 25 yards 3 x 25 3 x 25
    yards yards
    Phase IV
    Exercise Week #1 Week #2 Week#3
    Bent over donkey ankle bounce 2/1 (Jump off 2 legs
    land with one and alternate)
    3x20 3 x 20 3 x 20
    Medium height depth jumps (box about 18 inches) 4 x 3 4 x 3 4 x 3
    On box jump with 3 step lead in 4 x 3 4 x 3 4 x 3
    Drop jump into lunge position 4 x 3/leg 4 x 3/leg 4 x 3/leg
    Sprint into 1-leg speed hop 3 x 20
    yards
    3 x 20
    yards
    3 x 20
    yards
    40 yard accelerations 4 4 4
    Leap frog jumps 3 x 25
    yards
    3 x 25
    yards
    eliminate

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