plyometric workout
DESCRIPTION
Plyometric Workout. Low intensity and High intensity workouts. Plyometric workout help build muscle strength, muscle endurance, and explosiveness. Completing multiple exercises in a row is a technique developed by Istvan Javorek who has trained multiple Olympic medalists. Workouts. - PowerPoint PPT PresentationTRANSCRIPT
![Page 1: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/1.jpg)
Plyometric Workout
Low intensity and High intensity workouts
![Page 2: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/2.jpg)
• Plyometric workout help build muscle strength, muscle endurance, and explosiveness.
• Completing multiple exercises in a row is a technique developed by Istvan Javorek who has trained multiple Olympic medalists.
![Page 3: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/3.jpg)
Workouts• Select four or five exercises.• Complete them in succession.
Example: 10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hopsRest10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hopsRest10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hops
Move on to new set of exercisesI would pair the box jumps togetherThen the high intensity together.Then the upper body workouts
![Page 4: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/4.jpg)
Set 1
• Squat Jumps• Split leg jumps• Tuck jumps• Single leg lateral hops
![Page 5: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/5.jpg)
Squat Jumps
![Page 6: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/6.jpg)
Split Squat Jumps
![Page 7: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/7.jpg)
Tuck Jumps
![Page 8: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/8.jpg)
Single Leg Lateral Hops
![Page 9: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/9.jpg)
Set 2
• Jump to box• Lateral jump to box• Lateral box push offs• Lateral hurdle jumps
![Page 10: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/10.jpg)
Jump To Box
![Page 11: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/11.jpg)
Lateral Jump to Box
![Page 12: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/12.jpg)
Lateral Box Push Offs
![Page 13: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/13.jpg)
Lateral Hurdle Jumps
![Page 14: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/14.jpg)
Set Three
• Bounding ( for height, for distance)• Zig zag hops• Rings jumps ( multiple patterns)• Depth jumps (box)
![Page 15: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/15.jpg)
Bounding
![Page 16: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/16.jpg)
Box Drill with Rings
![Page 17: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/17.jpg)
Zig Zag Hops
![Page 18: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/18.jpg)
Depth Jumps
![Page 19: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/19.jpg)
Set four(Upper Body)
• Overhead throws• Side throws• Overback throws• Slams• Plyopush-up
![Page 20: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/20.jpg)
Overhead Throw
![Page 21: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/21.jpg)
Side Throw
![Page 22: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/22.jpg)
Overback Toss
![Page 23: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/23.jpg)
Slams
![Page 24: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/24.jpg)
Explosive Starts
![Page 25: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/25.jpg)
Single Arm Throws
![Page 26: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/26.jpg)
Squat Throws
![Page 27: Plyometric Workout](https://reader036.vdocuments.site/reader036/viewer/2022081418/56816646550346895dd9bb2b/html5/thumbnails/27.jpg)
Plyo-Pushups