plyometric workout

27
Plyometric Workout Low intensity and High intensity workouts

Upload: aradia

Post on 24-Feb-2016

70 views

Category:

Documents


6 download

DESCRIPTION

Plyometric Workout. Low intensity and High intensity workouts. Plyometric workout help build muscle strength, muscle endurance, and explosiveness. Completing multiple exercises in a row is a technique developed by Istvan Javorek who has trained multiple Olympic medalists. Workouts. - PowerPoint PPT Presentation

TRANSCRIPT

Page 1: Plyometric Workout

Plyometric Workout

Low intensity and High intensity workouts

Page 2: Plyometric Workout

• Plyometric workout help build muscle strength, muscle endurance, and explosiveness.

• Completing multiple exercises in a row is a technique developed by Istvan Javorek who has trained multiple Olympic medalists.

Page 3: Plyometric Workout

Workouts• Select four or five exercises.• Complete them in succession.

Example: 10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hopsRest10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hopsRest10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hops

Move on to new set of exercisesI would pair the box jumps togetherThen the high intensity together.Then the upper body workouts

Page 4: Plyometric Workout

Set 1

• Squat Jumps• Split leg jumps• Tuck jumps• Single leg lateral hops

Page 5: Plyometric Workout

Squat Jumps

Page 6: Plyometric Workout

Split Squat Jumps

Page 7: Plyometric Workout

Tuck Jumps

Page 8: Plyometric Workout

Single Leg Lateral Hops

Page 9: Plyometric Workout

Set 2

• Jump to box• Lateral jump to box• Lateral box push offs• Lateral hurdle jumps

Page 10: Plyometric Workout

Jump To Box

Page 11: Plyometric Workout

Lateral Jump to Box

Page 12: Plyometric Workout

Lateral Box Push Offs

Page 13: Plyometric Workout

Lateral Hurdle Jumps

Page 14: Plyometric Workout

Set Three

• Bounding ( for height, for distance)• Zig zag hops• Rings jumps ( multiple patterns)• Depth jumps (box)

Page 15: Plyometric Workout

Bounding

Page 16: Plyometric Workout

Box Drill with Rings

Page 17: Plyometric Workout

Zig Zag Hops

Page 18: Plyometric Workout

Depth Jumps

Page 19: Plyometric Workout

Set four(Upper Body)

• Overhead throws• Side throws• Overback throws• Slams• Plyopush-up

Page 20: Plyometric Workout

Overhead Throw

Page 21: Plyometric Workout

Side Throw

Page 22: Plyometric Workout

Overback Toss

Page 23: Plyometric Workout

Slams

Page 24: Plyometric Workout

Explosive Starts

Page 25: Plyometric Workout

Single Arm Throws

Page 26: Plyometric Workout

Squat Throws

Page 27: Plyometric Workout

Plyo-Pushups