Best 4-Week Plyometric Training Program with PDF

Whether you want to maximize your athletic performance or speed up weight loss, plyometric training can be helpful. Plyometric is fast, challenging, and efficient workout training to torch significant calories, boost endurance, enhance aerobic and anaerobic fitness, and improve overall body composition. To help you work out productively, I’ve created a 4-week plyometric training program to power up your agility, jumping, sprinting, and overall performance.

Why Should You Do plyometric Workout?

Plyometric training helps achieve maximum speed and power and enhances agility, endurance, and overall performance, especially for athletes.

Let’s see some of the top reasons why you should do plyometrics based on research and studies.

If you want to achieve all the above benefits, you can do plyometric exercises or a combination of plyometric and strength training to achieve your fitness goal.

Who Can Do This plyometric Workout Plan?

Plyometric is a high-intense and challenging workout training that requires a great deal of speed, power, and endurance. It is primarily effective for athletes, such as runners, footballers, basketball, and volleyball players.

You can also do plyometric training to look athletic and muscular, feel energetic and strong, and scale your fitness to the next level.

Moreover, plyometrics exercises can be helpful if you want to shed some excess kilos from your body fats because a study suggests that plyometric training may be effective in reducing body fat in female Futsal athletes after a 4-week program.3 Neves da Silva VF, Aguiar SDS, Sousa CV, et al. Effects of short-term plyometric training on physical fitness parameters in female futsal athletesJ Phys Ther Sci. 2017;29(5):783-788. doi:10.1589/jpts.29.783

However, it isn’t suitable for all fitness levels, especially for people with cardiovascular issues and past injuries and for those who want to build lots of muscles like bodybuilders.

Summary About Plyometric Workout Routine

Program Duration4 to 8 Weeks
GoalMaximizing Agility, Endurance, and Performance
Workout TypePlyometrics Workouts
Exercise LevelBeginner to Advanced
Training Days per Week2-3 Days
Suitable ForMen and Women
Duration of One Session20-40 minutes

Additional information about the program – according to an article published on the National Institute of Health website:4 Davies, George et al. “CURRENT CONCEPTS OF PLYOMETRIC EXERCISE.” International journal of sports physical therapy vol. 10,6 (2015): 760-86.

Suggested reps and sets: 5‐10 reps/set; and 1 set for general fitness enthusiasts and 3 sets for athletes.

How long should a plyometrics workout be? – A plyometric session should be around 15-45 minutes, depending on individual fitness level and goal.

How many exercises should be in a plyometric workout? – Minimum 6 different exercises

What’s the optimum interval time between plyometric exercises and sessions? – 60-second rest between each exercise 48 hours between sessions.

What should be the intensity level during exercises? – You should perform exercises at 80 to 100 percent Maximal voluntary contraction (MVC) or maximum heart rate.

A general tip: The skill and speed of doing plyometric exercises are crucial. So when you feel fatigued, stop pushing yourself. Always prefer quality over quantity.

4 Week Plyometric Workout Program for Ultimate Results

plyometric workout program

Week 1

Monday

Round 1Round 2Round 3
Ankle HopsSplit JumpVertical Jumps
Squat JumpSkater JumpsPlyo Lunge
Jumping JacksAlternating Push OffsPlank Jacks
Mountain ClimbersPlyo PushupsKneeling Squat Jump

Thursday

Round 1Round 2Round 3
Front Box JumpVertical JumpsLateral Box Jump
Push Up JacksMountain ClimbersReverse Lunge with Knee-up
Jumping JacksPlyo PushupsTuck Jumps
Kneeling Squat JumpFrog Squat JumpAlternating Push Offs
Plank JacksCrunchesBurpees

Week 2

You’ll work out three times a week in this third week of the plyometric workout plan.

Monday

Round 1Round 2Round 3
Ankle HopsAlternating lunge jumpJumping Jacks
Squat ThrusterSquat thrusterPlyo Lateral Lunge
Mountain ClimbersPushup JacksShoulder Tap Pushup
Burpee with tuck jumpPlank JacksSquat Depth Jump
Push OffsVertical JumpsV ups
Plyometric Workout Program

Wednesday

Round 1Round 2Round 3
Ankle HopsSplit JumpKneeling Squat Jump
Front Box JumpLateral Box JumpPlyo Lateral Lunge
Plank JacksPlyo PushupsScissor Jumps
Med ball Sit-up ThrowsStar JumpsShoulder Tap Push-up
Vertical JumpsSkater JumpsAlternating Push Offs

Friday

Round 1Round 2Round 3
Alternating Lunge JumpSingle-leg Deadlift JumpBarrier Jump
Push Up JacksSquat ThrusterClap Pushups
Double Leg Butt KickPlyo PushupsTuck Jumps
Kneeling Squat JumpFrog Squat JumpAlternating Push Offs
Plank JacksSeated Box JumpTuck Jumps

Week 3

Monday

Circuit 1Circuit 2Circuit 3
Ankle HopsSplit JumpTuck Knee Jump
Double Leg Butt KickShoulder Tap Push-upPlyo Lateral Lunge
Plyo PushupsBroad JumpKneeling Squat Jump
Mountain ClimbersAlternating Push OffsClap Pushups
Single-leg Vertical JumpsSingle-leg Deadlift JumpSquat Jump
Barrier JumpPike JumpsV ups

Wednesday

Round 1Round 2Round 3
Front Box JumpVertical JumpsLateral Box Jump
Push Up JacksBox Depth JumpReverse Lunge with Knee-up
Jumping JacksPlyo PushupsPike Jumps
Kneeling Squat JumpFrog Squat JumpAlternating Push Offs
Tuck Knee JumpPlyo LungesVertical Depth Jump
plyometric workout plan

Friday

Round 1Round 2Round 3
Ankle HopsSplit JumpJumping Jacks
Front Box JumpLateral Box JumpPlyo Lateral Lunge
Plank JacksPlyo PushupsScissor Jumps
Mountain ClimbersSkater JumpsAlternating Push Offs
Vertical Depth JumpKneeling Squat JumpReverse Lunge with Knee-up

Week 4

Monday

Round 1Round 2Round 3
Ankle HopsSplit JumpDouble Leg Butt Kick
Star JumpsShoulder Tap Push-upPlyo Lateral Lunge
Plyo PushupsDepth Broad JumpDepth Pushups
Mountain ClimbersAlternating Push OffsBurpees
Vertical JumpsRussian TwistSquat Jump
plyometric training program

Wednesday

Round 1Round 2Round 3
Ankle HopsSplit JumpDouble Leg Butt Kick
Squat JumpFront Box JumpPlyo Lateral Lunge
Mountain ClimbersHigh KneesPlank Jacks
Broad JumpPlyo PushupsClapping Pushups
Vertical Depth JumpBarrier JumpStairs Squat Jumps

Friday

Round 1Round 2Round 3
Ankle HopsAlternating lunge jumpJumping Jacks
Squat ThrusterSquat thrusterPlyo Lateral Lunge
Plyo Lateral LungeHigh KneesPlank Jacks
Mountain ClimbersPushup JacksShoulder Tap Pushup
Burpee with tuck jumpFlutter KicksCrunches
Alternating Push OffsVertical JumpsV ups

Plyometric Training Program PDF

Frequently Asked Questions (FAQs)

Is it OK to do plyometrics every day?

You shouldn’t perform plyometrics every day. Doing plyometrics every day puts more stress on your body, increases the risk of injuries, and decreases performance. The optimum frequency of plyometric training is 2-3 sessions a week with 48-72 hours of rest between sessions – recommended by the authors of research publishing articles.

Can you do weights and plyometrics on the same day?

Weight training and plyometrics both are excellent for maximizing overall performance and achieving the best physique. Several studies suggest that a combination of plyometrics and weight training enhances strength, sprint, muscular power, and jump performances.5 Zghal F, Colson SS, Blain G, Behm DG, Granacher U, Chaouachi A. Combined Resistance, and Plyometric Training Is More Effective Than Plyometric Training Alone for Improving Physical Fitness of Pubertal Soccer Players. Front Physiol. 2019 Aug 7;10:1026. doi: 10.3389/fphys.2019.01026. PMID: 31447705; PMCID: PMC6692572. So, yes, you can do them on the same day. You can also do them in two sessions on the same day, for example, plyometric in the morning and weight training in the evening.

How long does it take to see results from plyometric training?

You’ll have to do plyometric training consistently for six weeks to see promising results. A study has shown that 6-8 weeks of plyometric training is sufficient to see significant improvement in agility, jumping, and sprinting.6 Miller, Michael G et al. “The effects of a 6-week plyometric training program on agility.” Journal of sports science & medicine vol. 5,3 459-65. Sep 1. 2006, 7Voisin MPJ, Scohier M. Effect of an 8-Week Plyometric Training Program with Raised Forefoot Platforms on Agility and Vertical Jump Performance. Int J Exerc Sci. 2019 Mar 1;12(6):491-504. PMID: 30899356; PMCID: PMC6413841.

Does plyometrics burn fat?

The plyometric workouts have beneficial effects on reducing body fats. Research has revealed that combining strength training with plyometric exercises not only increases lower body strength and vertical jump performance but also burns excess body fat.8 Carvalho A, Mourão P, Abade E. Effects of Strength Training Combined with Specific Plyometric exercises on body composition, vertical jump height and lower limb strength development in elite male handball players: a case study. J Hum Kinet. 2014 Jul 8;41:125-32. doi: 10.2478/hukin-2014-0040. PMID: 25114739; PMCID: PMC4120445. However, you need to take care of your calorie intake to speed up your weight loss.

Related Programs:

Help Us Grow On Social Media
Please follow and like us:

References