Explosive Power
Plyometrics & Speed
Unlock raw athletic explosiveness. Increase your vertical jump, sprint speed, and power output with advanced plyometric and Olympic lift training.
Program Overview
Frequency
4 days/week
Session
55–65 min
Duration
6 weeks
Rest Days
3 rest days (recovery is critical)
Equipment
Full gym + plyo boxes + track
Difficulty
Advanced
Training Phases
Neural Activation
Weeks 1–2
Activate fast-twitch fibers. Technique on Olympic lifts. Low-volume plyometrics.
Power Development
Weeks 3–4
Increase plyometric volume. Heavy Olympic lifts. Sprint work.
Peak Power
Weeks 5–6
Max effort jumps and sprints. Test vertical jump and sprint times.
Sample Week
4 training daysWarm-Up
10 min dynamic stretches + A-skips + high knees
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Power Clean Explosive hip extension. Catch in quarter squat. | 5 | 3 | 180s |
Box Jump (step down) Max height. Step down to protect joints. | 4 | 5 | 120s |
Depth Jump Drop from 30cm box, immediately jump max height | 3 | 5 | 120s |
Barbell Back Squat Heavy. 80–85% 1RM. | 4 | 5 | 120s |
Broad Jump | 3 | 5 | 90s |
Cool-Down
Stretch — 5 min
Progression Guide
Weeks 1–2: Focus on technique. Low volume. Quality over quantity.
Weeks 3–4: Increase plyometric volume. Push Olympic lift weights.
Weeks 5–6: Max effort. Test your vertical jump and sprint times.
Key rule: Full recovery between sets. Power training is NOT cardio. Rest completely.
Nutrition Tip
Eat at maintenance or slight surplus. Creatine monohydrate (5g/day) can help power output. Carbs before training.
Explore Full Nutrition Guide
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