Thanks for downloading your 1st month of plyometric training! Watch this video to give you an overview of the program before you start! Week 1 Day 1 Hands on waist leap then leap with arms moving 4 sets of 10 reps Less than 5/10 intensity. Do one set with hands on waist, then next set arms swinging Leaping crescendo/decrescendo 4 sets of 8-10 reps From 2/10-8/10 and back down Low ceiling leaps 4 sets of 5 reps 6-8 intensity Day 2 Backwards leaps 4 sets of 10 reps Building up to 7/10 intensity Light bounds 6 sets of 6 reps Max 6/10 intensity Split stance leaps 4 sets of 10 reps, swap sides every 5 reps Building from 4-7/10 over the sets Stationary hopping (ankle or shin pick up) 4 sets of 6 reps each leg Max 6/10 intensity Deep split stance leaps 3 sets of 10-12 reps Up to 8/10 intensity Hands on waist leap then leap with arms moving 4 sets of 10 reps Less than 5/10 intensity. Do one set with hands on waist, then next set arms swinging Leaping crescendo/decrescendo 4 sets of 8-10 reps From 2/10-8/10 and back down Low ceiling leaps 4 sets of 5 reps 6-8 intensity Backwards leaps 4 sets of 10 reps Building up to 7/10 intensity Light bounds 6 sets of 6 reps Max 6/10 intensity Stationary hopping (ankle or shin pick up) 4 sets of 6 reps each leg Max 6/10 intensity Split stance leaps 4 sets of 10 reps, swap sides every 5 reps Building from 4-7/10 over the sets Light hopping 4 sets of 6 reps each leg Max 6/10 intensity Deep split stance leaps 3 sets of 10-12 reps Up to 8/10 intensity Day 3 Week 2 Day 1 Day 2 Day 3 Week 3 Day 1 Leaping crescendo/decrescendo 4 sets of 8-10 reps Building up to a 7-8/10 intensity Horizontal into vertical leap 4 sets of 3 reps (that's 2 jumps per repetition) 6-8/10 intensity Low ceiling leaps 4 sets of 5 reps 6-8/10 intensity Backwards leaps 4 sets of 10 reps Building up to 7/10 intensity Hop + bound 6 sets of 3 reps (2 jumps per 6-8/10 intensity repitition Day 2 Day 3 Split stance leaps 4 sets of 10 reps, swap sides every 5 reps Building from 4-7/10 over the sets Hop 4 sets of 6 reps each leg Max 8/10 intensity Deep bounds 3 sets of 8-10 reps Up to 8/10 intensity Leaping crescendo/decrescendo 4 sets of 8-10 reps Building up to a 7-8/10 intensity Horizontal into vertical leap 4 sets of 3 reps (that's 2 jumps per repetition) 6-8/10 intensity Low ceiling leap into vertical leap 4 sets of 3 reps (2 jumps per 6-8/10 intensity repetition Week 4 Day 1 Day 2 Backwards leaps 4 sets of 10 reps Building up to 7/10 intensity Bounding 6 sets of 6 reps Starting at 4/10 and building to 8/10 Day 3 Split stance leaps 4 sets of 10 reps, swap sides every 5 reps Building from 4-7/10 over the sets Hop 4 sets of 6 reps each leg Max 8-9/10 intensity Deep horizontal bounds 3 sets of 8-10 reps Up to 8/10 intensity