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This is part 5 of a multi-part series. Part 1, which discussed hip mechanics, can be found here. Part 2 discussed several types of Resistance Running. Part 3 and 4 discusses The Role of Strength and Power Training in Part 3 and examples in Part 4, both written by Jim Hiserman.
I think there’s enough evidence that strength training, whether in a form of free weights or plyometrics, will help improve an athlete, especially the acceleration phase. (Part 6 will be more advanced stuff of plyometrics, I promise)
A good primer for plyometrics can be found in articles on this Blog (usually in the weight training category). But it is also nicely summarized in one of the first books published on the topic of Plyometrics.
I bought the book Jumping into Plyometrics: 100 Exercises For Power & Strength
over 10 years ago, years before I even attended a seminar with Dr. Don Chu, and years before I found out he was a high jump coach back in California.
If you are a beginner, or coming off a major injury, below is a sample from his book. It’s a nice 10 week progression. Just from my email and Blog stats, I can tell readers like full workout programs that they can copy and paste and hopefully modify to their needs. It’s like being a hockey or soccer coach… I can only do so much, but if the player misses the empty net…
Jumping into Plyometrics: 100 Exercises For Power & Strength
Low Intensity (2 Weeks)
Exercises – Sets/Reps
1. Squat jump – 3x 6-10
2. Double-leg ankle bounce – 3x 6-10
3. Lateral cone jump – 2x 6-10
4. Drop and catch pushup – 4x 6-10
Rest : 2 min
Progression : Add 1 rep each workout
Low To Medium Intensity (2 Weeks)
Exercises – Sets/Reps
1. Lateral cone jump – 3x 8-10
2. Split squat jump – 2x 8-10
3. Double-leg tuck – 2x 8-10
4. Standing triple-jump – 2x 8-10
5. Overhead backward medicine ball throw – 2x 8-10
6. Underhand forward medicine ball throw – 2x 8-10
7. Clap pushup – 2x 8-10
Rest : 2 min
Progression : Add 1 rep each workout until reaching 10
Medium Intensity (2 Weeks)
Exercises – Sets/Reps
1. Standing long jump – 3x 8-10
2. Alternate leg bound – 3x 8-10
3. Double-leg hop – 3x 8-10
4. Pike jump – 2x 8-10
5. Depth jumps – 2x 8-10
6. Medicine ball throw w/ Russian Twist – 3x 8-10
7. Dumbbell arm swings – 2x 8-10
Rest : 2 min
Progression:
Add 1 rep each workout until reaching 10
Reduce weight each workout, max 20 lb
Medium To High Intensity (2 Weeks)
Exercises – Sets/Reps
1. Double-leg tuck – 3x 10-12
2. Single-leg zigzag hop – 3x 10-12
3. Double leg vertical power jump – 3x 10-12
4. Running bound – 3x 10-12
5. Box jumps – 2x 8-10
6. Dumbbell arm swing – 3x 12
7. Medicine ball sit-up – 3x 10-15
Rest : 2 min
Progression : Add 1 rep each workout until reaching 10-12
High Intensity
Exercises – Sets/Reps
1. Single-leg vertical power jump – 2x 12-8
2. Single-leg speed hop – 2x 12-8
3. Double-leg speed hop – 2x 12-8
4. Multiple box jumps – 2x 12-8
5. Side jump and sprint – 5x 3
6. Decline hops – 2x 12-8
7. Spring arm action – 2x 12-8
8. Medicine ball sit-up – 3x 15-20
Rest : 60-90 sec
Progression:Stress for and maximum explosion w/ each rep.
Decrease reps from 12-8 over two weeks.
Start w/ 5 LB and reduce to 1 LB stressing rapid arm action.
For further reading on improving acceleration:
- Plyometrics, Ground Contact Time, and Sprinting
- How to Weight Train without Weights
- Driving Resistance Band Training
Jimson Lee
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