Plyometrics Schedule

Phase 1 — Plyometrics & Explosive Power (6 weeks)
Weekly view. Built for clean landings, fast force, and high-quality reps.

4 days / week Low volume High intent Technique first
Download Phase 1 Progress Sheet (PDF) Submit Results

How to Run This Phase

  • Quality > Quantity: every rep is explosive, reset between reps.
  • Quiet landings: control, knees track, stick the landing.
  • Stop sets when speed drops or form breaks.
  • Testing weeks: Day 1 = Jump + Sprint tests • Day 4 = 5-min KB snatch test (advanced only).
  • Daily flow: PLYOS → SPRINTS → THROWS → SKILL / STRENGTH

Weekly View

Current Week

We’ll highlight the current week based on today’s date. If nothing loads, today may be outside Phase 1 dates.

All Weeks

Week 1 — Mechanics & Baseline Landing positions + intent • teach KB swing to all
TEST WEEK

Day 1 — Mechanics & Baseline Testing TEST

Focus

  • TEST: Vertical Jump / Broad Jump / 10m Sprint (best rep)
  • Stiffness & landing mechanics
  • KB swing foundation

Coach Emphasis

  • Test fresh • one best rep
  • Quality reps > numbers

Day 2 — Horizontal + Sprint Tech + KB Clean Horizontal

Focus

  • Sprint mechanics + short sprints
  • Horizontal landing + lunge mechanics
  • KB clean technique (light)

Coach Emphasis

  • Teaching day • no racing
  • Regress noisy cleans early

Day 3 — Multi-Planar + Partner Power + KB Skill Multi

Focus

  • Lateral bounds + partner power work
  • Slam balls + med-ball partner series
  • KB skill: 1-arm swing • adv snatch optional

Coach Emphasis

  • Stick landings • control first
  • Snatch is optional and earned

Day 4 — Snatch Test + Power Support TEST

Focus

  • Power support + core + slam balls
  • TEST: 5-min KB snatch (advanced only) • non-adv swing option
  • Light upper strength support

Coach Emphasis

  • Baseline, not competition
  • Stop if reps get noisy
Week 2 — Strength + Hurdle Rhythm No testing • more strength • add hurdles
Progression week

Day 1 — Vertical Rhythm + Lower Strength Vertical

Main Focus

  • Hurdles: step-overs + quick contacts (low height)
  • Vertical landings + box jumps (clean only)
  • Strength: tempo squat pattern (barbell or DB)

Coach Emphasis

  • Rhythm > height
  • Strength stays smooth (no grinders)

Day 2 — Horizontal Speed + KB Clean Horizontal

Main Focus

  • Wall drills → 10–20m sprints (quality)
  • Broad jump + snap-down (reduced pause)
  • Strength: hinge or split-squat support
  • KB clean exposure (still light, quiet)

Coach Emphasis

  • Posture holds before speed rises
  • Quiet rack position on cleans

Day 3 — Multi-Planar + Hurdle Flow Multi

Main Focus

  • Lateral bounds into low hurdles (flow)
  • Rotational med ball (sub-max, clean release)
  • Strength: step-ups or single-leg pattern
  • KB skill (adv snatch optional)

Coach Emphasis

  • Control before chaos
  • Snatch remains earned

Day 4 — Power Support + Upper Strength Strength

Main Focus

  • Explosive push/pull support (low volume)
  • Upper strength: press + pulldown/row + arms
  • Core: short sets (no fatigue chase)

Coach Emphasis

  • Leave trained, not crushed
  • Stop sets when speed drops
Week 3 — Technique Training + Complexity Technique + application only • no metrics recorded
TECHNIQUE WEEK

Day 1 — Broad Jump Technique + Workout Horizontal

Main Focus

  • Technique: Broad jump takeoff, landing, and arm timing
  • Progressions: snap-down → stick → broad jump
  • Application: low-volume broad jump sets (clean reps)
  • Support: stiffness & landing mechanics

Coach Emphasis

  • No metrics recorded — technique + application only
  • Stick landings, reset between reps

Day 2 — Sprint Technique + Workout Speed

Main Focus

  • Technique: wall drills, posture, and shin angles
  • Starts + 10–20m accelerations (submax, crisp)
  • Application: low-volume sprint sets with full rest
  • Light mechanics reinforcement (march/skip)

Coach Emphasis

  • No metrics recorded — technique + application only
  • Stop sets when posture breaks

Day 3 — KB Snatch + DB/KB Strength Strength

Main Focus

  • Technique: KB snatch mechanics (advanced only) • non-adv swing option
  • DB/KB strength circuit (controlled tempo)
  • Power support + core (short sets)
  • Grip and rack position quality

Coach Emphasis

  • No metrics recorded — technique + application only
  • Quiet reps, clean lockouts

Day 4 — Vertical Jump Technique + Workout Vertical

Main Focus

  • Technique: countermovement timing + arm swing
  • Landing mechanics + snap-down positions
  • Application: low-volume vertical jump sets (clean reps)
  • Support: ankle stiffness + posture control

Coach Emphasis

  • No metrics recorded — technique + application only
  • Quality reps over height
Week 4 — Peak Intent Highest speed • lowest fatigue
Low reps, long rest

Day 1 — Vertical Peak Intent Vertical

Main Focus

  • Low-volume vertical jumps (perfect reps)
  • Hurdle rhythm (short, crisp)
  • Strength: low reps, high quality (tempo)

Coach Emphasis

  • Stop before fatigue
  • Long rest between explosive sets

Day 2 — Acceleration Peak Intent Speed

Main Focus

  • Short, aggressive sprints (fully rested)
  • Horizontal landings (very low volume)
  • KB clean / swing (fast reps, light)

Coach Emphasis

  • Fast intent, clean form
  • No grinders

Day 3 — Multi-Planar Peak Intent Multi

Main Focus

  • Lateral mechanics (low volume, perfect sticks)
  • Rotation: sub-max throws with speed
  • Short partner timing options

Coach Emphasis

  • Clean landings only
  • Quality over quantity

Day 4 — Power Support + Upper Strength Support

Main Focus

  • Explosive push-ups/slams (low volume)
  • Upper strength: controlled press + pull
  • Core: short sets

Coach Emphasis

  • Leave feeling fast
  • No fatigue chasing
Week 5 — Peak Intent (Repeat) Maintain power • rotate small variants
Rotate variants

Day 1 — Vertical Variants Vertical

Main Focus

  • Rotate 1 jump (box → tuck / snap-down → rebound)
  • Hurdle rhythm (short)
  • Strength: low reps, clean tempo

Coach Emphasis

  • Same intent as Week 4
  • Stop before fatigue

Day 2 — Speed Variants Speed

Main Focus

  • Short sprints (fully rested)
  • Rotate 1 horizontal drill (b-skip → build-up)
  • KB swing/clean (fast, light)

Coach Emphasis

  • Speed stays crisp
  • Posture first

Day 3 — Multi Variants Multi

Main Focus

  • Rotate 1 lateral drill (bounds → shuffle-to-stick)
  • Rotation throws (sub-max, fast release)
  • Partner timing options (short)

Coach Emphasis

  • Quiet landings
  • Quality over volume

Day 4 — Support Day Support

Main Focus

  • Low-volume power support
  • Upper strength: press + pull + arms
  • Core: short sets

Coach Emphasis

  • Stay fresh
  • No grinders
Week 6 — Final Test + Unload Show improvement • leave fast
TEST WEEK

Day 1 — Final Testing TEST

Main Focus

  • TEST: Vertical Jump / Broad Jump / 10m Sprint (best reps)
  • Low-volume landing support (quiet reps)
  • KB swing technique (short, crisp)

Coach Emphasis

  • Reduce volume (~20%)
  • Full recovery between test attempts

Day 2 — Unload Speed + Skill Unload

Main Focus

  • Short sprints (low volume, perfect form)
  • Hurdle rhythm (easy)
  • KB clean/swing skill (light)

Coach Emphasis

  • Leave fast
  • No fatigue chase

Day 3 — Fun Power (Short) Unload

Main Focus

  • Low volume jumps/throws
  • Optional short competitive relay (controlled)
  • Mobility + reset

Coach Emphasis

  • Keep it sharp, not exhausting
  • End on confidence

Day 4 — Snatch Test + Light Support TEST

Main Focus

  • TEST: 5-min KB snatch (advanced only) • non-adv swing option
  • Short power support (push-ups/slams)
  • Light upper strength (optional, short)

Coach Emphasis

  • Clean reps only
  • Leave feeling sharp

Coach Notes

  • Reset between reps. No bounce reps unless it’s intentionally reactive.
  • Quiet landings. If they’re loud, they’re not controlling force.
  • If speed drops, stop the set.

Want the “whiteboard view” (one page per day)? I can format this as Day 1–4 posters.