Table 3.
Plyometric training program distribution over the 3-week training.
| Week | Session | Exercises |
Rest between
sets & exercises (min) |
Total
session time (min) |
||||
|---|---|---|---|---|---|---|---|---|
|
Vertical
jumps |
Squat
jumps |
Counter
movement jumps |
Horizontal squats
on sled |
Drop
jumps |
||||
| 1 | 1 | 3 x 5 on 40 cm box |
3 x 5 at BW |
3 x 5 at BW |
- | 3 x 3 from 20 cm at BW |
2 | ~30 |
| 2 | 3 x 5 on 40 cm box |
3 x 5 with SB |
- | 3 x 5 | 3 x 3 from 20 cm at BW |
2 | ~30 | |
| 2 | 3 | 3 x 5 on 40 cm box |
3 x 5 with SB |
- | 3 x 5 assisted with EB |
3 x 3 from 20 cm at BW |
2 | ~30 |
| 4 | 4 x 5 on 40 cm box |
4 x 5 at BW |
4 x 5 at BW |
- | 4 x 3 from 20 cm at BW |
2 | ~35 | |
| 3 | 5 | 4 x 5 on 40 cm box |
4 x 5 with SB |
- | 4 x 5 | 4 x 3 from 20 cm at BW |
2 | ~35 |
| 6 | 4 x 5 on 40 cm box |
4 x 5 with SB |
- | 4 x 5 assisted with EB |
4 x 3 from 20 cm at BW |
2 | ~35 | |
BW, bodyweight; EB, elastic band; SB, Swiss ball.