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.
- Improve jumping, sprinting, and agility.1 Slimani, Maamer et al. “Effects of Plyometric Training on Physical Fitness in Team Sport Athletes: A Systematic Review.” Journal of human kinetics vol. 53 231-247. Oct 14 2016, doi:10.1515/Hukin-2016-0026
- Boost motivation and confidence.
- Burn significant calories and helps reduce body fat percentage.
- Combining weight training and plyometrics into a workout program improves maximal strength performance.2 Sáez-Sáez de Villarreal E, Requena B, Newton RU. Does plyometric training improve strength performance? A meta-analysis. J Sci Med Sport. 2010;13(5):513-522. doi:10.1016/j.jsams.2009.08.005
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 athletes. J 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 Duration | 4 to 8 Weeks |
| Goal | Maximizing Agility, Endurance, and Performance |
| Workout Type | Plyometrics Workouts |
| Exercise Level | Beginner to Advanced |
| Training Days per Week | 2-3 Days |
| Suitable For | Men and Women |
| Duration of One Session | 20-40 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
Week 1
Monday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Ankle Hops | Split Jump | Vertical Jumps |
| Squat Jump | Skater Jumps | Plyo Lunge |
| Jumping Jacks | Alternating Push Offs | Plank Jacks |
| Mountain Climbers | Plyo Pushups | Kneeling Squat Jump |
Thursday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Front Box Jump | Vertical Jumps | Lateral Box Jump |
| Push Up Jacks | Mountain Climbers | Reverse Lunge with Knee-up |
| Jumping Jacks | Plyo Pushups | Tuck Jumps |
| Kneeling Squat Jump | Frog Squat Jump | Alternating Push Offs |
| Plank Jacks | Crunches | Burpees |
Week 2
You’ll work out three times a week in this third week of the plyometric workout plan.
Monday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Ankle Hops | Alternating lunge jump | Jumping Jacks |
| Squat Thruster | Squat thruster | Plyo Lateral Lunge |
| Mountain Climbers | Pushup Jacks | Shoulder Tap Pushup |
| Burpee with tuck jump | Plank Jacks | Squat Depth Jump |
| Push Offs | Vertical Jumps | V ups |
Wednesday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Ankle Hops | Split Jump | Kneeling Squat Jump |
| Front Box Jump | Lateral Box Jump | Plyo Lateral Lunge |
| Plank Jacks | Plyo Pushups | Scissor Jumps |
| Med ball Sit-up Throws | Star Jumps | Shoulder Tap Push-up |
| Vertical Jumps | Skater Jumps | Alternating Push Offs |
Friday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Alternating Lunge Jump | Single-leg Deadlift Jump | Barrier Jump |
| Push Up Jacks | Squat Thruster | Clap Pushups |
| Double Leg Butt Kick | Plyo Pushups | Tuck Jumps |
| Kneeling Squat Jump | Frog Squat Jump | Alternating Push Offs |
| Plank Jacks | Seated Box Jump | Tuck Jumps |
Week 3
Monday
| Circuit 1 | Circuit 2 | Circuit 3 |
|---|---|---|
| Ankle Hops | Split Jump | Tuck Knee Jump |
| Double Leg Butt Kick | Shoulder Tap Push-up | Plyo Lateral Lunge |
| Plyo Pushups | Broad Jump | Kneeling Squat Jump |
| Mountain Climbers | Alternating Push Offs | Clap Pushups |
| Single-leg Vertical Jumps | Single-leg Deadlift Jump | Squat Jump |
| Barrier Jump | Pike Jumps | V ups |
Wednesday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Front Box Jump | Vertical Jumps | Lateral Box Jump |
| Push Up Jacks | Box Depth Jump | Reverse Lunge with Knee-up |
| Jumping Jacks | Plyo Pushups | Pike Jumps |
| Kneeling Squat Jump | Frog Squat Jump | Alternating Push Offs |
| Tuck Knee Jump | Plyo Lunges | Vertical Depth Jump |
Friday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Ankle Hops | Split Jump | Jumping Jacks |
| Front Box Jump | Lateral Box Jump | Plyo Lateral Lunge |
| Plank Jacks | Plyo Pushups | Scissor Jumps |
| Mountain Climbers | Skater Jumps | Alternating Push Offs |
| Vertical Depth Jump | Kneeling Squat Jump | Reverse Lunge with Knee-up |
Week 4
Monday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Ankle Hops | Split Jump | Double Leg Butt Kick |
| Star Jumps | Shoulder Tap Push-up | Plyo Lateral Lunge |
| Plyo Pushups | Depth Broad Jump | Depth Pushups |
| Mountain Climbers | Alternating Push Offs | Burpees |
| Vertical Jumps | Russian Twist | Squat Jump |
Wednesday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Ankle Hops | Split Jump | Double Leg Butt Kick |
| Squat Jump | Front Box Jump | Plyo Lateral Lunge |
| Mountain Climbers | High Knees | Plank Jacks |
| Broad Jump | Plyo Pushups | Clapping Pushups |
| Vertical Depth Jump | Barrier Jump | Stairs Squat Jumps |
Friday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Ankle Hops | Alternating lunge jump | Jumping Jacks |
| Squat Thruster | Squat thruster | Plyo Lateral Lunge |
| Plyo Lateral Lunge | High Knees | Plank Jacks |
| Mountain Climbers | Pushup Jacks | Shoulder Tap Pushup |
| Burpee with tuck jump | Flutter Kicks | Crunches |
| Alternating Push Offs | Vertical Jumps | V 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.
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References
- 1Slimani, Maamer et al. “Effects of Plyometric Training on Physical Fitness in Team Sport Athletes: A Systematic Review.” Journal of human kinetics vol. 53 231-247. Oct 14 2016, doi:10.1515/Hukin-2016-0026
- 2Sáez-Sáez de Villarreal E, Requena B, Newton RU. Does plyometric training improve strength performance? A meta-analysis. J Sci Med Sport. 2010;13(5):513-522. doi:10.1016/j.jsams.2009.08.005
- 3Neves da Silva VF, Aguiar SDS, Sousa CV, et al. Effects of short-term plyometric training on physical fitness parameters in female futsal athletes. J Phys Ther Sci. 2017;29(5):783-788. doi:10.1589/jpts.29.783
- 4Davies, George et al. “CURRENT CONCEPTS OF PLYOMETRIC EXERCISE.” International journal of sports physical therapy vol. 10,6 (2015): 760-86.
- 5Zghal 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.
- 6Miller, 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.
- 8Carvalho 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.
