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kkass
Posted: 2002-10-29 17:14:23
Week 1 High Rep Squats (5 x 25-30 reps) with or without
light weights. (Mon/Wed/Fri)

Week 2 Day 1 High Rep Squats (3 x 30 reps)
2 Foot Ankle Hop (1 x 10 reps) [1]
Standing Jump & Reach (1 x 10 reps) [1]

Day 2 High Rep Squats (2 x 30 reps)
2 Foot Ankle Hop (2 x 15 reps) [1]
Standing Jump & Reach (1 x 15 reps) [1]

Day 3 High Rep Squats (1 x 30 reps)
2 Foot Ankle Hop (2 x 15 reps) [1]
Standing Jump & Reach (2 x 15 reps) [1]

Week 3 Day 1 2 Foot Hops (1 x 15 reps) [1]
Standing Jump & Reach (1 x 15 reps) [1]
Lateral Step-Up (1 x 15 reps) [1]
Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]

Day 2 Standing Jump & Reach (1 x 15 reps) [1]
Jump to Box (2 x 15 reps) [1]
Jump from Box (2 x 15 reps) [1]

Day 3 2 Foot Hops (1 x 15 reps) [1]
Standing Jump & Reach (1 x 15 reps) [1]
Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Standing Jump Over Barrier (1 x 15 reps) [1]

Week 4 Day 1 2 Foot Hops (1 x 15 reps) [1]
Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Front Box Jump (1 x 15 reps)
Standing Jump Over Barrier (1 x 15 reps) [2]

Day 2 Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Front Box Jump (1 x 15 reps) [2]
Depth Jump (1 x 15 reps) [2]
Depth Jump to Box (1 x 15 reps) [2]

Day 3 same as above

Week 5 Day 1 Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Depth Jump (1 x 15 reps) [2]
Depth Jump to Prescribed Height (1 x 15 reps) [2]
Squat Depth Jump (1 x 15 reps) [3]

Day 2 same as above

Day 3 Jump to Box (1 x 15 reps) [1]
Depth Jump (1 x 15 reps) [2]
Depth Jump to Prescribed Height (1 x 15 reps) [2]
Squat Depth Jump (1 x 15 reps) [3]
Depth Jump Over Barrier (1 x 15 reps) [4]

taken from http://www.webgate.net/~welchiro/plyometrics.html

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