Plyos

Plyos

Plyometric exercises ("plyos") build anaerobic capacity and explosive strength. They are strenuous and require a good fitness base prior to attempting them. They require significant recovery, so don’t perform them more than once per week, or you will not derive benefits from them.

Plyometric exercises are difficult because they are immediately anaerobic. This plyo circuit includes a warm-up and non-plyometric exercises so that it can be performed as a continuous circuit. The circuit should take about 30 minutes.

The italicized exercises in the chart are the actual plyometric portions of the circuit. For each exercise in italics, make each set a maximal effort. Rest between these exercises so that you can give 100% each time. More fit individuals can aim for the higher number of repetitions (or duration) while novices to plyometrics should start at the lower number. Your mental image for all the plyos should be a gazelle - light-footed, landing softly and quickly, springing gracefully up into the air.

Click on any exercise to read details, notes, or alternatives.

Required apparati: skipping rope, stretch cord (resistance band), sturdy bench or chair; high bar optional

Exercise.....................................Duration or Repetitions....................Apparatus
Skip rope...................................3 minutes......................................jump rope
Overhead shoulder press..............10-15...........................................stretch cord
Pull-ups or row............................10-15...........................................high bar or stretch cord
Skip rope...................................2 minutes......................................jump rope
Push-ups...................................10-15............................................bench optional
Seated leg tucks.........................10-15
Lying back extensions..................10-15
Sprint in place............................15-45 seconds
Tele jumps................................10-30
Tuck jumps...............................10-30

Triceps bench dip.......................10-15.............................................bench
Curls or chin-ups.........................10-15.............................................stretch cord or high bar
Skip rope...................................2 minutes.......................................jump rope
Crunches...................................10-15
Lying back extensions..................10-15
Sprint in place............................15-45 seconds
Tele jumps.................................10-30
Lateral jumps..............................10-20

Seated leg tucks.........................10-15
Lying back extensions...................10-15