CheckoutTraining Plan - Week 6
Week 6
This training plan was created by an NCAA certified strength and conditioning coach.
Plyometrics & Sprints My Plans
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- Depth Jumps3 sets x 10 reps
- Box Jumps3 sets x 10 reps
- Dumbbell/Barbell Split Squats3 sets x 8 reps
- Barbell Good Mornings3 sets x 6 reps
- Barbell Lunges3 sets x 6 reps
- Romanian Deadlifts3 sets x 6 reps
- Standing Barbell Calf Raises 3 sets x 15 reps
- * Weighted Sit-Ups3 sets x 30 reps
- * Russian Twists3 sets x 30 reps
- Incline Dumbbell Bench Press4 sets x 6 reps
- Close Grip Barbell Bench Press4 sets x 6 reps
- Weighted Pull-Ups4 sets x 6 reps
- Seated Rows3 sets x 8 reps
- Push Presses From the Floor3 sets x 6 reps
- Weighted Dips3 sets x 8 reps
- Hammer Curls3 sets x 8 reps
- Reverse Barbell Curls3 sets x 8 reps
- Ab Rollers3 sets x 12 reps
- Calf Bounding3 sets x 15 reps
- Dumbbell Snatch (Parallel Stance)4 sets x 8 reps
- Kettlebell/Dumbbell Swings 4 sets x 12 reps
- Barbell Back Squats4 sets x 6 reps
- Barbell Step-Ups3 sets x 8 reps
- Leg Presses3 sets x 10 reps
- Physioball Back Extensions 3 sets x 30 reps
- Glute Ham Raises3 sets x 5 reps
- Standing Barbell Calf Raises 3 sets x 20 reps
- Full Contact Twists3 sets x 12 reps
Depth Jumps
Key Points
1. When hitting the first landing, you should mimic landing on a hot plate. Touch and go.
2. Land with your arms back, and your knees no deeper than 90 degrees.
3. Land on the balls of your feet before jumping up onto the taller box.
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