Plyometrics Schedule

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

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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 Distribution + Controlled Application Technique first • sub-max intent • no testing
TECHNIQUE FOCUS

Day 1 — Broad Jump Technique + Horizontal Power Horizontal

Main Focus

  • Broad jump teaching block + partner slow-mo review
  • Resisted broad jumps (2-leg + single-leg)
  • Posterior support: hip thrust + banded KB swings

Coach Emphasis

  • Projection angle (~45°), stick landings
  • Build effort 50–80% only if clean

Day 2 — Sprint Technique + Acceleration Speed

Main Focus

  • Sprint start teaching block + partner slow-mo review (10 m)
  • Resisted acceleration practice + short outside accelerations (sub-max)
  • Sprint support strength (rows / TRX core / step-ups)

Coach Emphasis

  • Posture + shin angle, push not reach
  • Capped effort 70–85%

Day 3 — KB Snatch + DB/KB Strength Strength

Main Focus

  • Snatch teaching + readiness progression (swing → high pull → half snatch → full snatch)
  • Partner slow-mo review (fix 1 thing each set)
  • Strength support: barbell high pull + posterior chain (RDL + back extension)

Coach Emphasis

  • Snatch is earned (advanced only), quiet lockout
  • Hinge before power, no fatigue chase

Day 4 — Vertical Jump Technique + Elastic Power Vertical

Main Focus

  • Vertical jump teaching (approach + penultimate step) + partner slow-mo review
  • Elastic reactivity: band-assisted pogo progressions + short hurdle rhythm into box jump
  • Jump timing + expression: trap bar/DB jumps + seated-to-box

Coach Emphasis

  • Timing > depth, load the ankle not the knee
  • Stop if rhythm breaks, land quiet
Week 4 — Peak Intent Highest speed • max intent
Low reps, long rest

Day 1 — Broad Jump Application Horizontal

Main Focus

  • Hurdle/box rhythm: single-leg pogos → box jumps (clean only)
  • Lower strength: explosive tempo squats (3–4 sec down)
  • Posterior support: hip thrust + banded KB swing + back extension

Coach Emphasis

  • Rhythm > height • no misses, no rebounds
  • Joint-friendly: step options + overflow room if needed

Day 2 — Sprint Acceleration Application Speed

Main Focus

  • Resisted sprint work + wall drill progressions (quality)
  • Outside accelerations: 20 m with walk-back recovery
  • Support strength: sprinter step-ups + bench press + banded backward walk

Coach Emphasis

  • Quality day: posture before speed, 70–90% effort
  • Stop reps if mechanics break (shin angle/arm action)

Day 3 — Shoulders + KB Snatch Strength Strength

Main Focus

  • TRX + KB shoulder circuit (rows, muscle-ups, halos, carries)
  • Shoulder/full-body strength: barbell press + IYT + double KB front squat
  • Row partner engine: row 500 m rotations + TRX core + KB work

Coach Emphasis

  • Lower reps, higher quality • clean reps only
  • Don’t rush; perfect reps, no fatigue

Day 4 — Vertical Jump Elastic Power Vertical

Main Focus

  • Hurdle mobility + rhythm into progressive box jumps
  • Elastic reactivity: band-assisted pogo progressions + penultimate step hurdles
  • Max height expression: trap bar/DB jumps + seated-to-box depth jump

Coach Emphasis

  • Skill first, no fatigue chase • clean reps only
  • Timing > depth, land quiet
Week 5 — Application + High-Quality Output High intent, low fatigue
Application week

Day 1 — KB Snatch + Strength Intent Strength

Focus

  • Shoulder prep and stability (TRX + bands)
  • Upper-body and full-body strength with controlled loads
  • KB snatch volume for advanced (clean reps only)

Key Work

  • Structured strength blocks with clean, controlled execution
  • Snatch quality over volume

Coach Emphasis

  • Perfect reps, smooth pacing, no fatigue chasing.

Day 2 — Broad Jump Intent + Horizontal Power Horizontal

Focus

  • Single-leg and double-leg jump application
  • Hurdle rhythm into box jumps (progressive height)
  • Resisted and partnered broad jumps
  • Posterior chain power support

Key Work

  • Jump rhythm and landing quality
  • Horizontal intent with controlled volume

Coach Emphasis

  • Rhythm > height, stick landings, stop before fatigue.

Day 3 — Sprint Intent + Acceleration Speed

Focus

  • Sprint start execution with resisted and unresisted accelerations
  • Short distance focus (10–20 m) with long recovery
  • Sprint-support strength and coordination work

Key Work

  • Acceleration mechanics with full recoveries
  • Quality movement over total reps

Coach Emphasis

  • Posture + push, capped intensity (70–90%), quality reps only.

Day 4 — Vertical Jump Intent + Elastic Power Vertical

Focus

  • Hurdle mobility and rhythm into vertical expression
  • Elastic reactivity (pogos, penultimate step work)
  • Max-height jump expression with low total volume
  • Light strength support

Key Work

  • Fast contacts and controlled landings
  • Low volume, high intent

Coach Emphasis

  • Timing > depth, fast contacts, quiet landings.
Week 6 — Final Test + Unload Show improvement • leave fast
TEST WEEK

Day 1 — Final Tests (Jump + Sprint) TEST

Main Focus

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

Coach Emphasis

  • Test fresh, full recovery between attempts
  • Technique first, no grinders

Day 2 — 5-Min KB Snatch Test TEST

Main Focus

  • TEST: 5-min KB snatch (advanced only)
  • Non-advanced option: 1-arm KB swing test
  • Post-test reset only (mobility/breathing)

Coach Emphasis

  • Only fatiguing test of Phase 1
  • Quality reps only, stop if noisy

Day 3 — Deload Rhythm + Mobility Unload

Main Focus

  • Mobility + easy rhythm (no intensity)
  • Light throws (sub-max)
  • Light trunk/core circuit

Coach Emphasis

  • True deload, leave springy
  • No fatigue chasing

Day 4 — Deload Recovery + Freshness Unload

Main Focus

  • Recovery circuits + breathing reset
  • Easy movement flow (no intensity)
  • Light band work (optional)

Coach Emphasis

  • Technique first, no grinders
  • Finish fresh for Phase 2

Coach Notes

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