Training Plan - Week 1

Week 1

This training plan was created by an NCAA certified strength and conditioning coach.

Printable Training Plan

Plyometrics & Sprints My Plans

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Depth Jumps3 sets x 6 reps3 sets x 6 repsNone
Box Jumps3 sets x 6 reps3 sets x 6 repsNone
Power Cleans to Split Jerks4 sets x 4 reps4 sets x 4 repsNone
Dumbbell Snatch4 sets x 4 reps4 sets x 4 repsNone
Leg Presses3 sets x 12 reps3 sets x 12 repsNone
Barbell Lunges3 sets x 10 reps3 sets x 10 repsNone
Romanian Deadlifts3 sets x 10 reps3 sets x 10 repsNone
Standing Barbell Calf Raises 3 sets x 10 reps3 sets x 10 repsNone
* Weighted Sit-Ups3 sets x 20 reps3 sets x 20 repsNone
* Russian Twists3 sets x 20 reps3 sets x 20 repsNone

Incline Dumbbell Bench Press3 sets x 10 reps3 sets x 10 repsNone
Close Grip Barbell Bench Press3 sets x 12 reps3 sets x 12 repsNone
Weighted Dips3 sets x 10 reps3 sets x 10 repsNone
Hang High Pulls3 sets x 8 reps3 sets x 8 repsNone
Kettlebell/Dumbbell Swings 3 sets x 10 reps3 sets x 10 repsNone
Arnold Dumbbell Presses3 sets x 10 reps3 sets x 10 repsNone
Tricep Pushdowns3 sets x 10 reps3 sets x 10 repsNone
Ab Rollers3 sets x 8 reps3 sets x 8 repsNone

Calf Bounding3 sets x 10 reps3 sets x 10 repsNone
Dumbbell Snatch (Parallel Stance)4 sets x 6 reps4 sets x 6 repsNone
Barbell Deadlifts3 sets x 10 reps3 sets x 10 repsNone
Barbell Step-Ups3 sets x 12 reps3 sets x 12 repsNone
Dumbbell/Barbell Split Squats3 sets x 10 reps3 sets x 10 repsNone
Glute Ham Raises3 sets x 6 reps3 sets x 6 repsNone
Standing Barbell Calf Raises 3 sets x 15 reps3 sets x 15 repsNone
Full Contact Twists3 sets x 8 reps3 sets x 8 repsNone

Power Cleans4 sets x 4 reps4 sets x 4 repsNone
Bent Over Barbell Rows3 sets x 8 reps3 sets x 8 repsNone
Wide Grip Lat Pull Downs3 sets x 15 reps3 sets x 15 repsNone
Seated Rows3 sets x 10 reps3 sets x 10 repsNone
Dumbbell Shoulder Press2 sets x 10 reps2 sets x 10 repsNone
Zottman Curls2 sets x 10 reps2 sets x 10 repsNone
Dragonflags3 sets x 6 reps3 sets x 6 repsNone

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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Training Plan - Week 1

Week 1

Depth Jumps

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