MTB PhD Plyometrics Plan

Author

Matt Miller

All plans by this Coach

Length

3 Weeks

Typical Week

3 Strength, 4 MTB

Longest Workout

0:45 hrs

Plan Specs

cycling mountain biking beginner intermediate advanced masters strength

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Summary

Plyometrics are powerful movements done very quickly at a maximal effort. We talked about their importance during mountain biking here:

This program is designed to fit around your current training program, with some hard workouts swapped for plyometric exercises.

This program isn't designed to smash you or grind you in to the ground--it's designed to give you gradual progression through to an intermediate plyometric training load.

This program also contains set testing days--you'll test your performance in the beginning then again at the end. If you're combining all of your training modes appropriately, you'll see an improvement in your plyometric performance towards the end.

Combined with the right types of aerobic training and skill training, this should help you to ride smooth and faster out on the trails!

Please contact Matt if you have any further questions: matt@mtbphd.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:05

Dr Matt Miller

MTB PhD

I specialize in MTB performance and support rad athletes globally. I have a PhD in Sport Science and have raced in every discipline including the EWS and UCI Elite XC since 2003. In early 2019 I left my university role to focus on coaching full time.

Back to Plan Details

Sample Day 1

0:30:00
Plyometrics Test Day

Let's start by seeing where you are at.

Get in 5-10 minutes of aerobic exercise as a warmup. Start out easy, but build up until the final minute where you exercise at just above a 'conversational' pace.

Squat jump: Squat down next to a wall until your thighs are parallel with the ground. Hold there for 2 seconds and without moving downwards, jump up and touch the wall at the highest place you can. Mark and record this height.

Counter-movement jump: wait ~3 minutes and do the same jump, only this time start from a standing position. Once you move downwards you won't hold the squat before jumping up as high as you can. Measure and record this height.

Broad jump: wait ~3 minutes then stand with both feet next to each other. Get near a squat position and, using your arms and legs rock back and forth three times before jumping as far forward as you can. Measure and record the distance from where your toes started to where your heels landed.

Cool down with aerobic exercise for 5-10 minutes.

Sample Day 4

0:45:00
Plyometrics Training Day 1

Get in ~10 minutes of aerobic exercise to warm up. Start at endurance pace and work your way up to threshold in the final minutes. Add in a very brief sprint towards the end.


After warming up, move in to the training. The following are in Sets x Reps:
Single-leg bounds, 3x4: go as far as you can each hop. Switch legs. One set is 5 hops with each leg.

Box Jumps: 3x4—start about 24-36in, jump up on to a solid surface from the ground and step back down. Repeat. To increase the intensity you can choose a higher landing, but it's best to start off at something that's not too difficult.

Power Pushup, 3x4: Get in to the pushup position and start as normal. When you reach the low pint, push yourself as powerfully as you can off of the ground. Catch yourself with your hands and repeat immediately to finish the set.

Depth Jumps, 2x3: Stand on something about the height of a chair. Step off. Once you hit the ground jump as high as you can can straight up in to the air. Intensity is altered by changing the height.

Counter-movement Jump- 3x4- From standing, move as quickly down into the squatting position and, without stopping your motion, jump as powerfully as you can in straight up in to the air.


Power slams, 3x4: On a solid surface, slam a medicine ball on to the floor as hard as you can from above your head. Start with a light-moderately heavy medicine ball and work your way up throughout the program.

IMPORTANT: Since plyometrics are all about producing as much power as you can, you must ensure adequate rest between sets. Allow 1-3 minutes between sets! It sounds like a lot of rest, but we want your best!

Get in 5-10 minutes of aerobic exercise to cool down.

Total contacts: 66

Sample Day 7

0:45:00
Plyometrics Training Day 2

Get in ~10 minutes of aerobic exercise to warm up. Start at endurance pace and work your way up to threshold in the final minutes. Add in a very brief sprint towards the end.


After warming up, move in to the training. The following are in Sets x Reps:

Split jumps, 3x6: with one leg in front of you and one leg behind you on a solid surface, jump as high into the air as you can. Mid air, switch the position of your feet, moving the rearward leg forward and vice versa. Land in this position, and upon landing, jump as high as you can immediately and continue until you have done all reps at a max effort

Tuck Jumps: 3x5—on a solid surface, jump up as high as you can, pulling both knees to your chest. Land on the balls of your feet and spring up as quickly as you can.

Power Pushup, 3x4: Get in to the pushup position and start as normal. When you reach the low pint, push yourself as powerfully as you can off of the ground. Catch yourself with your hands and repeat immediately to finish the set.

Bunny hops, 3x4: Lower in to the squat position and jump as far forward as you can. Upon landing, spring in to the next forward jump as soon as possible. You can use your arm swing to gain more momentum.

Chest pass, 3x5: Using a partner or a solid wall, push a medicine ball from your chest as hard as you can. If using a partner, the partner can catch the ball and pass it back as quickly as possible. If using a wall, you can be able to stand close enough to catch it and return the ball in one fluid movement. Start with a light-moderately heavy medicine ball and work your way up throughout the program.

IMPORTANT: Since plyometrics are all about producing as much power as you can, you must ensure adequate rest between sets. Allow 1-3 minutes between sets! It sounds like a lot of rest, but we want your best!

Get in 5-10 minutes of aerobic exercise to cool down.

Total contacts: 72

Sample Day 10

0:45:00
Plyometrics Training Day 3

Get in ~10 minutes of aerobic exercise to warm up. Start at endurance pace and work your way up to threshold in the final minutes. Add in a very brief sprint towards the end.

After warming up, move in to the training. The following are in Sets x Reps:


Single-leg bounds, 3x5: go as far as you can each hop. Switch legs. One set is 5 hops with each leg.

Box Jumps: 3x5—Try to add 6-12 inches in height from the first time you did this last week. Jump up on to a solid surface from the ground and step back down. Repeat. To increase the intensity you can choose a higher landing, but it's best to start off at something that's not too difficult.

Power Pushup, 4x4: Get in to the pushup position and start as normal. When you reach the low pint, push yourself as powerfully as you can off of the ground. Catch yourself with your hands and repeat immediately to finish the set.

Depth Jumps, 3x3: Stand on something about the height of a chair. Step off. Once you hit the ground jump as high as you can can straight up in to the air. Intensity is altered by changing the height.

Counter-movement Jump- 3x5- From standing, move as quickly down into the squatting position and, without stopping your motion, jump as powerfully as you can in straight up in to the air.


Power slams, 4x4: On a solid surface, slam a medicine ball on to the floor as hard as you can from above your head. Start with a light-moderately heavy medicine ball and work your way up throughout the program.

IMPORTANT: Since plyometrics are all about producing as much power as you can, you must ensure adequate rest between sets. Allow 1-3 minutes between sets! It sounds like a lot of rest, but we want your best!

Get in 5-10 minutes of aerobic exercise to cool down.

Total contacts: 86

Sample Day 12

0:45:00
Plyometrics Training Day 4

Get in ~10 minutes of aerobic exercise to warm up. Start at endurance pace and work your way up to threshold in the final minutes. Add in a very brief sprint towards the end.


After warming up, move in to the training. The following are in Sets x Reps:

Split jumps, 3x6: with one leg in front of you and one leg behind you on a solid surface, jump as high into the air as you can. Mid air, switch the position of your feet, moving the rearward leg forward and vice versa. Land in this position, and upon landing, jump as high as you can immediately and continue until you have done all reps at a max effort

Tuck Jumps: 3x6—on a solid surface, jump up as high as you can, pulling both knees to your chest. Land on the balls of your feet and spring up as quickly as you can.

Power Pushup, 3x4: Get in to the pushup position and start as normal. When you reach the low pint, push yourself as powerfully as you can off of the ground. Catch yourself with your hands and repeat immediately to finish the set.

Bunny hops, 3x5: Lower in to the squat position and jump as far forward as you can. Upon landing, spring in to the next forward jump as soon as possible. You can use your arm swing to gain more momentum.

Chest pass, 3x6: Using a partner or a solid wall, push a medicine ball from your chest as hard as you can. If using a partner, the partner can catch the ball and pass it back as quickly as possible. If using a wall, you can be able to stand close enough to catch it and return the ball in one fluid movement. Start with a light-moderately heavy medicine ball and work your way up throughout the program.

IMPORTANT: Since plyometrics are all about producing as much power as you can, you must ensure adequate rest between sets. Allow 1-3 minutes between sets! It sounds like a lot of rest, but we want your best!

Get in 5-10 minutes of aerobic exercise to cool down.

Total contacts: 81

Sample Day 14

0:45:00
Plyometrics Training Day 5

Get in ~10 minutes of aerobic exercise to warm up. Start at endurance pace and work your way up to threshold in the final minutes. Add in a very brief sprint towards the end.

After warming up, move in to the training. The following are in Sets x Reps:

Single-leg bounds, 4x4: go as far as you can each hop. Switch legs. One set is 5 hops with each leg.

Box Jumps: 4x4—Try to add 6-12 inches in height from the first time you did this last week. Jump up on to a solid surface from the ground and step back down. Repeat. To increase the intensity you can choose a higher landing, but it's best to start off at something that's not too difficult.

Power Pushup, 4x4: Get in to the pushup position and start as normal. When you reach the low pint, push yourself as powerfully as you can off of the ground. Catch yourself with your hands and repeat immediately to finish the set.

Depth Jumps, 4x3: Stand on something about the height of a chair. Step off. Once you hit the ground jump as high as you can can straight up in to the air. Intensity is altered by changing the height.

Counter-movement Jump- 4x4- From standing, move as quickly down into the squatting position and, without stopping your motion, jump as powerfully as you can in straight up in to the air.


Power slams, 4x5: On a solid surface, slam a medicine ball on to the floor as hard as you can from above your head. Start with a light-moderately heavy medicine ball and work your way up throughout the program.

IMPORTANT: Since plyometrics are all about producing as much power as you can, you must ensure adequate rest between sets. Allow 1-3 minutes between sets! It sounds like a lot of rest, but we want your best!

Get in 5-10 minutes of aerobic exercise to cool down.

Total contacts: 96

Sample Day 16

0:45:00
Plyometrics Training Day 6

Get in ~10 minutes of aerobic exercise to warm up. Start at endurance pace and work your way up to threshold in the final minutes. Add in a very brief sprint towards the end.


After warming up, move in to the training. The following are in Sets x Reps:

Split jumps, 3x8: with one leg in front of you and one leg behind you on a solid surface, jump as high into the air as you can. Mid air, switch the position of your feet, moving the rearward leg forward and vice versa. Land in this position, and upon landing, jump as high as you can immediately and continue until you have done all reps at a max effort

Tuck Jumps: 3x7—on a solid surface, jump up as high as you can, pulling both knees to your chest. Land on the balls of your feet and spring up as quickly as you can.

Power Pushup, 3x6: Get in to the pushup position and start as normal. When you reach the low pint, push yourself as powerfully as you can off of the ground. Catch yourself with your hands and repeat immediately to finish the set.

Bunny hops, 3x8: Lower in to the squat position and jump as far forward as you can. Upon landing, spring in to the next forward jump as soon as possible. You can use your arm swing to gain more momentum.

Chest pass, 3x6: Using a partner or a solid wall, push a medicine ball from your chest as hard as you can. If using a partner, the partner can catch the ball and pass it back as quickly as possible. If using a wall, you can be able to stand close enough to catch it and return the ball in one fluid movement. Start with a light-moderately heavy medicine ball and work your way up throughout the program.

IMPORTANT: Since plyometrics are all about producing as much power as you can, you must ensure adequate rest between sets. Allow 1-3 minutes between sets! It sounds like a lot of rest, but we want your best!

Get in 5-10 minutes of aerobic exercise to cool down.

Total contacts: 105

MTB PhD Plyometrics Plan

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