Plyometric Explosive Power Development Strength Program
Author
Elizabeth Van Houweling
All plans by this CoachLength
12 Weeks
Typical Week
3 Strength
Longest Workout
1:00 hrs
Plan Specs
fitness intermediate advanced strength base period
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Summary
This program is designed to build your explosive power. It begins with a few weeks of exercises to strength your tendons, ligaments, muscles, and joints in order to prepare you for the plyometric type exercises later in the program. These later exercises often involve jumping and are very taxing on the body so you need to have a strong foundation prior to attempting them. Always perform a proper warm up and cool down before and after each strength workout.
Stats
Sample Day 1
Complete 2 sets, 15-20 reps per exercise. Move quickly from one exercise to the next and rest 1 min between sets.
Set 1
1. Hip Flexor Band Pull
2. Standing Leg Adduction with band
3. Russian Twist (no weight)
4. Center Plank-20 sec
5. Bridge, Hip Drops
Set 2
1. Band Lateral Walk
2. Renegade Row from knees, light weight
3. Seated tuck outs with band around arches of feet
4. Internal Shoulder Rotation with band
5. Side Plank-15 sec
Sample Day 3
Complete 2 sets, 15-20 reps per exercise. Move quickly from one exercise to the next and rest 1 min between sets.
Set 1
1. External Shoulder Rotation with band
2. Single Leg Deadlift
3. Side Lunge
4. Stand on one leg, alternating single arm bicep curls
5. Single Arm Push Press
Set 2
1. Band Wide Grip Lat Pull
2. Bicycles
3. Tricep Kickbacks
4. Split Squat
5. Stand flat side of Bosu, rock side to side
Sample Day 5
Spend 15 min stretching and rolling out on the foam roller or other forms of self massage. Focus on areas that are particularly tight for endurance athletes such as glutes, hip flexors, upper and lower back.
Sample Day 8
Complete 2 sets, 15-20 reps per exercise. Move quickly from one exercise to the next and rest 1 min between sets.
Set 1
1. Curtsy Squat to Knee Drive
2. Stability Ball Ab Roll Outs from knees
3. Front Lunge (push back to standing feet together)
4. Bridge with feet on flat side of Bosu, alternating leg lift kicks
5. Back Extension
Set 2:
1. Tricep Push Ups from knees (elbows stay close to body)
2. Pistol Squat
3. Plank with hands on Bosu flat side, tilt side to side
4. Single Leg Calf Raises
5. Stand on flat side of Bosu, Squats
Sample Day 10
Complete 2 sets, 15-20 reps per exercise. Move quickly from one exercise to the next and rest 1 min between sets.
Set 1
1. Band Hip Flexor Pull
2. Russian Twist with light med ball (or dumbbell)
3. Single Leg Bridge Hip Drops
4. Single Arm Push Press
5. Center Plank-30 sec
Set 2
1. Side Lunge, hold light weight at chest
2. Band Lateral Walk
3. Tricep Kickbacks with front elevated on Bosu
4. Renegade Row from knees
5. Bicycles
Sample Day 12
Spend 15 min stretching and rolling out on the foam roller or other forms of self massage. Focus on areas that are particularly tight for endurance athletes such as glutes, hip flexors, upper and lower back.
Sample Day 15
Complete 3 sets, 15-20 reps per exercise. Move quickly from one exercise to the next and rest 1 min between sets.
Set 1
1. External Shoulder Rotation with band
2. Split Squat-back leg elevated on Bosu
3. Stand on one leg, alternating bicep curls
4. Stabilty Ab Roll Outs from knees
5. Push Ups from knees
Set 2
1. Band Wide Grip Lat Pull Down
2. Band Leg Adduction
3. Pistol Squat standing on top of Bosu (hold onto wall to aid balance)
4. Side Plank-20 sec
5. Stand flat side of Bosu-rock side to side