Plyo Pro: Explosive Athletic Training
WORKOUT SUMMARY
Main Goal
Sports Specific
Workout Type
CrossFit
Fitness Level
Advanced
Program Duration
4 Weeks
Days Per Week
3 Days/week
Time Per Workout
30-40 minutes
Equipment Required
Box, Mat
Target Gender
Other
High-performance plyometrics for athletes and high-skill movers.
Jump training and speed-focused drills for power, reactivity, and explosiveness. Great for runners, hoopers, fighters.
Day 1
| Exercise | Sets | Reps |
| The Box Jump | 3 | 10-12 |
| Tuck Jump | 3 | 10-15 |
| Lateral Speed Step | 3 | 10-15 per leg |
| Single Leg Broad Jump | 3 | 6-8 per leg |
| Jump Squat | 3 | 8-12 |
| Mountain Climber | 3 | 20 |
| Bulgarian Jump Squat | 3 | 8-10 per leg |
| Skater | 3 | 10-12 per leg |
| Burpees | 3 | 10-12 |
| Side Plank 1 | 3 | 1 |
Day 2
| Exercise | Sets | Reps |
| Depth Jump to Hurdle Hop | 3 | 6-8 |
| Power Skips | 3 | 10-12 |
| Box Jump 1 to 2 | 3 | 6-8 |
| Backward Jumping | 3 | 10-15 |
| Bear Crawl | 3 | 10-20 meters |
| Squat Hold Calf Raise | 3 | 12-15 |
| Frog Crunch | 3 | 15 |
| Plank Knee to Elbow | 3 | 15 |
| Plank Jacks Extended Leg | 3 | 20 |
| Russian Twist | 3 | 20 |
| Dumbbell V up | 3 | 12 |
Day 3
| Exercise | Sets | Reps |
| Single Leg Box Jump | 3 | 6-8 per leg |
| Zig Zag Hops Plyometric Exercises | 3 | 10-15 |
| Jump Rope | 3 | 30-60 seconds |
| Navy Seal Burpee | 3 | 10-12 |
| Side Shuttle | 3 | 1 |
| Squat Hold Calf Raise | 3 | 12-15 |
| Walking High Knee Lunges | 3 | 10-15 |
| Side Plank Oblique Crunch | 3 | 15 |
| Bicycle Crunch | 3 | 15--20 |
| Walking High Knee Lunges | 3 | 10-15 |
