{"id":8567,"date":"2022-06-04T20:56:52","date_gmt":"2022-06-04T15:26:52","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=8567"},"modified":"2022-06-04T20:56:58","modified_gmt":"2022-06-04T15:26:58","slug":"4-week-plyometric-training-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-week-plyometric-training-program-with-pdf","title":{"rendered":"Best 4-Week Plyometric Training Program with PDF"},"content":{"rendered":"\n<p>Whether you want to maximize your athletic performance or <a href=\"https:\/\/thefitnessphantom.com\/3-day-workout-routine-for-weight-loss\" data-type=\"post\" data-id=\"6318\" target=\"_blank\" rel=\"noreferrer noopener\">speed up weight loss<\/a>, plyometric training can be helpful.<\/p>\n\n\n\n<p>Plyometric is fast, challenging, and efficient workout training to torch significant calories, boost endurance, enhance aerobic and anaerobic fitness, and improve overall body composition.<\/p>\n\n\n\n<p>To help you work out productively, I&#8217;ve created a 4-week plyometric training program to power up your agility, jumping, sprinting, and overall performance.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why Should You Do Plyometric Workout?<\/strong><\/h2>\n\n\n\n<p>Plyometric training helps achieve maximum speed and power and enhances agility, endurance, and overall performance, especially for athletes. <\/p>\n\n\n\n<p>Let&#8217;s see some of the top reasons why you should do plyometrics based on research and studies. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Improve jumping, sprinting, and agility.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_8567\"><a href=\"javascript:void(0)\"  title=\" Slimani, Maamer et al. &#8220;Effects of Plyometric Training on Physical Fitness in Team Sport Athletes: A Systematic Review.&#8221;&nbsp;Journal of human kinetics&nbsp;vol. 53 231-247. Oct 14 2016, doi:10.1515\/Hukin-2016-0026\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_8567-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_8567-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Slimani, Maamer et al. &#8220;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of Plyometric Training on Physical Fitness in Team Sport Athletes: A Systematic Review<\/a>.&#8221;&nbsp;Journal of human kinetics&nbsp;vol. 53 231-247. Oct 14 2016, doi:10.1515\/Hukin-2016-0026<\/span><\/li>\n\n\n\n<li>Boost motivation and confidence.<\/li>\n\n\n\n<li>Burn significant calories and helps <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16029\" rel=\"noreferrer noopener\">reduce body fat percentage<\/a>.<\/li>\n\n\n\n<li>Combining weight training and plyometrics into a workout program improves maximal strength performance.<sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_8567\"><a href=\"javascript:void(0)\"  title=\"  S\u00e1ez-S\u00e1ez de Villarreal E, Requena B, Newton RU. Does plyometric training improve strength performance? A meta-analysis.&nbsp;J Sci Med Sport. 2010;13(5):513-522. doi:10.1016\/j.jsams.2009.08.005\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_8567-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_8567-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\">  S\u00e1ez-S\u00e1ez de Villarreal E, Requena B, Newton RU. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19897415\/\" target=\"_blank\" rel=\"noreferrer noopener\">Does plyometric training improve strength performance? A meta-analysis<\/a>.&nbsp;<em>J Sci Med Sport<\/em>. 2010;13(5):513-522. doi:10.1016\/j.jsams.2009.08.005<\/span><\/li>\n<\/ul>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Do This Plyometric Workout Plan?<\/strong><\/h2>\n\n\n\n<p>Plyometrics is a high-intensity and challenging workout that requires a great deal of speed, power, and endurance. It is primarily effective for runners, footballers, basketball, and volleyball players.<\/p>\n\n\n\n<p>You can also do plyometric training to look athletic and muscular, feel energetic and strong, and scale your fitness to the next level.<\/p>\n\n\n\n<p>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.<sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_8567\"><a href=\"javascript:void(0)\"  title=\" Neves da Silva VF, Aguiar SDS, Sousa CV, et al. Effects of short-term plyometric training on physical fitness parameters in female futsal athletes.&nbsp;J Phys Ther Sci. 2017;29(5):783-788. doi:10.1589\/jpts.29.783\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_8567-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_8567-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\"> Neves da Silva VF, Aguiar SDS, Sousa CV, et al. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5462672\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of short-term plyometric training on physical fitness parameters in female futsal athletes<\/a>.&nbsp;<em>J Phys Ther Sci<\/em>. 2017;29(5):783-788. doi:10.1589\/jpts.29.783<\/span><\/p>\n\n\n\n<p>However, it isn&#8217;t suitable for all fitness levels, especially for people with cardiovascular issues and past injuries and those who want to <a href=\"https:\/\/thefitnessphantom.com\/free-workout-plans\/bodybuilders-routine\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/free-workout-plans\/bodybuilders-routine\" rel=\"noreferrer noopener\">build many muscles like bodybuilders<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Plyometric Workout Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Program Duration<\/td><td>4 to 8 Weeks<\/td><\/tr><tr><td>Workout Goal<\/td><td>Build Athleticism<\/td><\/tr><tr><td>Workout Type<\/td><td>Plyometrics Workout<\/td><\/tr><tr><td>Experienced Required<\/td><td>Intermediate<\/td><\/tr><tr><td>Training Days per Week<\/td><td>2-3 Days<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Duration of One Session<\/td><td>20-40 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Additional information about the program is provided in an article published on the National Institute of Health website:<sup class=\"modern-footnotes-footnote \" data-mfn=\"4\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_8567\"><a href=\"javascript:void(0)\"  title=\" Davies, George et al. &#8220;CURRENT CONCEPTS OF PLYOMETRIC EXERCISE.&#8221;&nbsp;International Journal of Sports Physical Therapy&nbsp;vol. 10,6 (2015): 760-86. \"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_8567-4\">4<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_8567-4\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"4\"> Davies, George et al. &#8220;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4637913\/\" target=\"_blank\" rel=\"noreferrer noopener\">CURRENT CONCEPTS OF PLYOMETRIC EXERCISE<\/a>.&#8221;&nbsp;International Journal of Sports Physical Therapy&nbsp;vol. 10,6 (2015): 760-86. <\/span><\/p>\n\n\n\n<p><strong>Suggested reps and sets:<\/strong> 5\u201010 reps\/set; 1 set for general fitness enthusiasts and 3 sets for athletes.<\/p>\n\n\n\n<p><strong>How long should a plyometrics workout be?<\/strong> &#8211; A plyometric session should be around 15-45 minutes, depending on individual fitness level and goal.<\/p>\n\n\n\n<p><strong>How many exercises should be in a plyometric workout?<\/strong> &#8211; Minimum 6 different exercises<\/p>\n\n\n\n<p><strong>What&#8217;s the optimum interval time between plyometric exercises and sessions?<\/strong> &#8211; 60-second rest between each exercise and 48 hours between sessions.<\/p>\n\n\n\n<p><strong>What should be the intensity level during exercises? <\/strong>&#8211; You should perform exercises at 80 to 100 percent <a href=\"https:\/\/www.nature.com\/articles\/s41598-021-97949-2\" target=\"_blank\" rel=\"noreferrer noopener\">Maximal voluntary contraction (MVC)<\/a> or maximum heart rate.<\/p>\n\n\n\n<p><strong>A general tip<\/strong>: The skill and speed of doing plyometric exercises are crucial. So when you feel fatigued, stop pushing yourself. Always prefer quality over quantity.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 Week Plyometric Workout Routine for Ultimate Results<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/plyometric-workout-program.jpg\" alt=\"plyometric workout program\" class=\"wp-image-9003\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/plyometric-workout-program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/plyometric-workout-program-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/plyometric-workout-program-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 1<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/y08oFMKs6Ag\" target=\"_blank\" rel=\"noreferrer noopener\">Ankle Hops<\/a><\/td><td>Split Jump<\/td><td><a href=\"https:\/\/youtu.be\/j260zYfRz8Q\" target=\"_blank\" rel=\"noreferrer noopener\">Vertical Jumps<\/a><\/td><\/tr><tr><td>Squat Jump<\/td><td><a href=\"https:\/\/youtu.be\/gI4_X1YHLwI\" target=\"_blank\" rel=\"noreferrer noopener\">Skater Jumps<\/a><\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=JCyJ_jW0lHo\" target=\"_blank\" rel=\"noreferrer noopener\">Plyo Lunge<\/a><\/td><\/tr><tr><td>Jumping Jacks<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=TzqUGlKd0TY\" target=\"_blank\" rel=\"noreferrer noopener\">Alternating Push Offs<\/a><\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=VasEy9dNzZM\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Jacks<\/a><\/td><\/tr><tr><td>Mountain Climbers<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=QlsBDcMK9EY\" target=\"_blank\" rel=\"noreferrer noopener\">Plyo Pushups<\/a><\/td><td><a href=\"https:\/\/youtu.be\/8Pd_cjG6NWY\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Squat Jump<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>Box Jump<\/td><td>Vertical Jumps<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=sugmNPK5Pw4\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Box Jump<\/a><\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/m3vjMRL-MP4\" target=\"_blank\" rel=\"noreferrer noopener\">Push Up Jacks<\/a><\/td><td>Mountain Climbers<\/td><td><a href=\"https:\/\/youtu.be\/aMpCH3QtXKk\" target=\"_blank\" rel=\"noreferrer noopener\">Reverse Lunge with Knee-up<\/a><\/td><\/tr><tr><td>Jumping Jacks<\/td><td>Plyo Pushups<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=qGk0MTjwLPo\" target=\"_blank\" rel=\"noreferrer noopener\">Tuck Jumps<\/a><\/td><\/tr><tr><td>Kneeling Squat Jump<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=H7u26_8MBDE\" target=\"_blank\" rel=\"noreferrer noopener\">Frog Squat Jump<\/a><\/td><td>Alternating Push Offs<\/td><\/tr><tr><td>Plank Jacks<\/td><td>Crunches<\/td><td>Burpees<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 2<\/h3>\n\n\n\n<p>You&#8217;ll work out three times a week in this third week of the plyometric workout plan.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>Ankle Hops<\/td><td>Alternating lunge jump<\/td><td>Jumping Jacks<\/td><\/tr><tr><td>Squat Thruster<\/td><td>Squat thruster<\/td><td>Plyo Lateral Lunge<\/td><\/tr><tr><td>Mountain Climbers<\/td><td>Pushup Jacks<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=o5GNAGlqHW4\" target=\"_blank\" rel=\"noreferrer noopener\">Shoulder Tap Pushup<\/a><\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/iE2J1-nRphE\" target=\"_blank\" rel=\"noreferrer noopener\">Burpee with tuck jump<\/a><\/td><td>Plank Jacks<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=bMHL5xqKn3E\" target=\"_blank\" rel=\"noreferrer noopener\">Squat Depth Jump<\/a><\/td><\/tr><tr><td>Push Offs<\/td><td>Vertical Jumps<\/td><td>V ups<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Plyometric Workout Program<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>Ankle Hops<\/td><td>Split Jump<\/td><td>Kneeling Squat Jump<\/td><\/tr><tr><td>Front Box Jump<\/td><td>Lateral Box Jump<\/td><td>Plyo Lateral Lunge<\/td><\/tr><tr><td>Plank Jacks<\/td><td>Plyo Pushups<\/td><td>Scissor Jumps<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/zh3bwo6WJDg\" target=\"_blank\" rel=\"noreferrer noopener\">Med ball Sit-up Throws<\/a><\/td><td><a href=\"https:\/\/youtu.be\/7C4wYTj8Sns\" target=\"_blank\" rel=\"noreferrer noopener\">Star Jumps<\/a><\/td><td>Shoulder Tap Push-up<\/td><\/tr><tr><td>Vertical Jumps<\/td><td>Skater Jumps<\/td><td>Alternating Push Offs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>Alternating Lunge Jump<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=EmmP-jsvVJE\" target=\"_blank\" rel=\"noreferrer noopener\">1-leg Deadlift Jump<\/a><\/td><td><a href=\"https:\/\/youtu.be\/fyTh29FZLRY\" target=\"_blank\" rel=\"noreferrer noopener\">Barrier Jump<\/a><\/td><\/tr><tr><td>Push Up Jacks<\/td><td>Squat Thruster<\/td><td>Clap Pushups<\/td><\/tr><tr><td>Double Leg Butt Kick<\/td><td>Plyo Pushups<\/td><td>Tuck Jumps<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/8Pd_cjG6NWY\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Squat Jump<\/a><\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=H7u26_8MBDE\" target=\"_blank\" rel=\"noreferrer noopener\">Frog Squat Jump<\/a><\/td><td>Alternating Push Offs<\/td><\/tr><tr><td>Plank Jacks<\/td><td>Seated Box Jump<\/td><td>Tuck Jumps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 3<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><th>Circuit 3<\/th><\/tr><\/thead><tbody><tr><td>Ankle Hops<\/td><td>Split Jump<\/td><td>Tuck Knee Jump<\/td><\/tr><tr><td>Double Leg Butt Kick<\/td><td>Shoulder Tap Push-up<\/td><td>Plyo Lateral Lunge<\/td><\/tr><tr><td>Plyo Pushups<\/td><td>Broad Jump<\/td><td>Kneeling Squat Jump<\/td><\/tr><tr><td>Mountain Climbers<\/td><td>Alternating Push Offs<\/td><td>Clap Pushups<\/td><\/tr><tr><td>Single-leg Vertical Jumps<\/td><td>Single-leg Deadlift Jump<\/td><td>Squat Jump<\/td><\/tr><tr><td>Barrier Jump<\/td><td>Pike Jumps<\/td><td>V ups<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>Front Box Jump<\/td><td>Vertical Jumps<\/td><td>Lateral Box Jump<\/td><\/tr><tr><td>Push Up Jacks<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=C9o8_GvhG10\" target=\"_blank\" rel=\"noreferrer noopener\">Box Depth Jump<\/a><\/td><td>Reverse Lunge with Knee-up<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>Plyo Pushups<\/td><td>Pike Jumps<\/td><\/tr><tr><td>Kneeling Squat Jump<\/td><td>Frog Squat Jump<\/td><td>Alternating Push Offs<\/td><\/tr><tr><td>Tuck Knee Jump<\/td><td>Plyo Lunges<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=O_QWV4989YI\" target=\"_blank\" rel=\"noreferrer noopener\">Vertical Depth Jump<\/a><\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">plyometric workout plan<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>Ankle Hops<\/td><td>Split Jump<\/td><td>Jumping Jacks<\/td><\/tr><tr><td>Front Box Jump<\/td><td>Lateral Box Jump<\/td><td>Plyo Lateral Lunge<\/td><\/tr><tr><td>Plank Jacks<\/td><td>Plyo Pushups<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=5VlnYBz64Pg\" target=\"_blank\" rel=\"noreferrer noopener\">Scissor Jumps<\/a><\/td><\/tr><tr><td>Mountain Climbers<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=CaN4zfIPyXU\" target=\"_blank\" rel=\"noreferrer noopener\">Skater Jumps<\/a><\/td><td>Alternating Push Offs<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=O_QWV4989YI\" target=\"_blank\" rel=\"noreferrer noopener\">Vertical Depth Jump<\/a><\/td><td>Kneeling Squat Jump<\/td><td>Reverse Lunge with Knee-up<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\">Week 4<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>Ankle Hops<\/td><td>Split Jump<\/td><td>Double Leg Butt Kick<\/td><\/tr><tr><td>Star Jumps<\/td><td>Shoulder Tap Push-up<\/td><td>Plyo Lateral Lunge<\/td><\/tr><tr><td>Plyo Pushups<\/td><td><a href=\"https:\/\/youtu.be\/dxL1sO8x1HA\" target=\"_blank\" rel=\"noreferrer noopener\">Depth Broad Jump<\/a><\/td><td><a href=\"https:\/\/youtu.be\/F-aqEJOiKVg\" target=\"_blank\" rel=\"noreferrer noopener\">Depth Pushups<\/a><\/td><\/tr><tr><td>Mountain Climbers<\/td><td>Alternating Push Offs<\/td><td>Burpees<\/td><\/tr><tr><td>Vertical Jumps<\/td><td>Russian Twist<\/td><td>Squat Jump<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>Ankle Hops<\/td><td>Split Jump<\/td><td>Double Leg Butt Kick<\/td><\/tr><tr><td>Squat Jump<\/td><td>Front Box Jump<\/td><td>Plyo Lateral Lunge<\/td><\/tr><tr><td>Mountain Climbers<\/td><td>High Knees<\/td><td>Plank Jacks<\/td><\/tr><tr><td>Broad Jump<\/td><td>Plyo Pushups<\/td><td>Clapping Pushups<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=O_QWV4989YI\" target=\"_blank\" rel=\"noreferrer noopener\">Vertical Depth Jump<\/a><\/td><td>Barrier Jump<\/td><td><a href=\"https:\/\/youtu.be\/3RaB-PRaSFQ\" target=\"_blank\" rel=\"noreferrer noopener\">Stairs Squat Jumps<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>Ankle Hops<\/td><td>Alternating lunge jump<\/td><td>Jumping Jacks<\/td><\/tr><tr><td>Squat Thruster<\/td><td>Squat thruster<\/td><td>Plyo Lateral Lunge<\/td><\/tr><tr><td>Plyo Lateral Lunge<\/td><td>High Knees<\/td><td>Plank Jacks<\/td><\/tr><tr><td>Mountain Climbers<\/td><td>Pushup Jacks<\/td><td>Shoulder Tap Pushup<\/td><\/tr><tr><td>Burpee with tuck jump<\/td><td>Flutter Kicks<\/td><td>Crunches<\/td><\/tr><tr><td>Alternating Push Offs<\/td><td>Vertical Jumps<\/td><td>V ups<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Plyometric Training Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-3f351fcf-e794-45be-8f8f-a8bfbb4587ce\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Plyometric-Training-Program-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Get Your Plyometric Training Program PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/Plyometric-Training-Program-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-3f351fcf-e794-45be-8f8f-a8bfbb4587ce\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1653468467603\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can You Do Plyometrics Every Day?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>You shouldn&#8217;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 &#8211; recommended by the authors of research publishing articles.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1653468472810\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can You Do Weights and Plyometrics On The Same Day?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p><a href=\"https:\/\/thefitnessphantom.com\/3-day-gym-workout-routine\" data-type=\"post\" data-id=\"7749\" target=\"_blank\" rel=\"noreferrer noopener\">Weight training<\/a> and plyometrics are both 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. (Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6692572\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6692572\/\" target=\"_blank\" rel=\"noreferrer noopener\">Frontiers in Physiology<\/a>)<br \/>So, yes, you can do them on the same day. You can also do them in two sessions on the same day, for example, plyometrics in the morning and weight training in the evening.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1653468505627\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How Long Does it Take to See Results From Plyometric Training?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>You&#8217;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. (Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3842147\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3842147\/\" rel=\"noreferrer noopener\">Journal of Sports Science &amp; Medicine<\/a> and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30899356\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30899356\/\" rel=\"noreferrer noopener\">International Journal of Exercise Science<\/a>)<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1653468627910\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Does Plyometrics Burn Fat?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Plyometric workouts have beneficial effects on reducing body fat. Research has revealed that combining strength training with plyometric exercises not only <a href=\"https:\/\/thefitnessphantom.com\/12-week-leg-workout-routine-for-men-and-women-w-pdf\" data-type=\"post\" data-id=\"15494\" target=\"_blank\" rel=\"noreferrer noopener\">increases lower body strength<\/a> and vertical jump performance but also burns excess body fat (Source: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25114739\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25114739\/\" rel=\"noreferrer noopener\">Journal of Human Kinetics<\/a>). However, you need to take care of your calorie intake to speed up your weight loss.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div><h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Slimani, Maamer et al. &#8220;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of Plyometric Training on Physical Fitness in Team Sport Athletes: A Systematic Review<\/a>.&#8221;&nbsp;Journal of human kinetics&nbsp;vol. 53 231-247. Oct 14 2016, doi:10.1515\/Hukin-2016-0026<\/div><\/li><li><span>2<\/span><div>  S\u00e1ez-S\u00e1ez de Villarreal E, Requena B, Newton RU. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19897415\/\" target=\"_blank\" rel=\"noreferrer noopener\">Does plyometric training improve strength performance? A meta-analysis<\/a>.&nbsp;<em>J Sci Med Sport<\/em>. 2010;13(5):513-522. doi:10.1016\/j.jsams.2009.08.005<\/div><\/li><li><span>3<\/span><div> Neves da Silva VF, Aguiar SDS, Sousa CV, et al. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5462672\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of short-term plyometric training on physical fitness parameters in female futsal athletes<\/a>.&nbsp;<em>J Phys Ther Sci<\/em>. 2017;29(5):783-788. doi:10.1589\/jpts.29.783<\/div><\/li><li><span>4<\/span><div> Davies, George et al. &#8220;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4637913\/\" target=\"_blank\" rel=\"noreferrer noopener\">CURRENT CONCEPTS OF PLYOMETRIC EXERCISE<\/a>.&#8221;&nbsp;International Journal of Sports Physical Therapy&nbsp;vol. 10,6 (2015): 760-86. <\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>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&#8217;ve created a 4-week plyometric training program &#8230; <a title=\"Best 4-Week Plyometric Training Program with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/4-week-plyometric-training-program-with-pdf\" aria-label=\"Read more about Best 4-Week Plyometric Training Program with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":9002,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[399],"tags":[400],"class_list":["post-8567","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-plyometric","tag-plyometric"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8567","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=8567"}],"version-history":[{"count":18,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8567\/revisions"}],"predecessor-version":[{"id":26450,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8567\/revisions\/26450"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/9002"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=8567"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=8567"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=8567"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}