Explosive Power
Athletic & Powerful
Build explosive athletic power designed for the female body. Improve speed, agility, and reactive strength with progressive plyometric training.
Program Overview
Frequency
4 days/week
Session
50–60 min
Duration
6 weeks
Rest Days
3 rest days
Equipment
Full gym + plyo boxes
Difficulty
Intermediate
Training Phases
Foundation
Weeks 1–2
Build plyometric base. Learn landing mechanics. Low volume.
Development
Weeks 3–4
Increase jump height and volume. Add sprint work.
Peak
Weeks 5–6
Max effort. Test performance.
Sample Week
4 training daysWarm-Up
10 min dynamic stretches + glute activation
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Box Jump (step down) Focus on soft landing. Knees track over toes. | 4 | 5 | 120s |
Squat Jump | 3 | 8 | 90s |
Barbell Squat | 4 | 6–8 | 120s |
Hip Thrust | 3 | 10 | 75s |
Broad Jump | 3 | 5 | 90s |
Cool-Down
Stretch — 5 min
Progression Guide
Weeks 1–2: Master landing mechanics. Soft, controlled landings are essential.
Weeks 3–4: Increase jump height and sprint speed.
Weeks 5–6: Max effort testing. Celebrate your progress.
Women's Tip: ACL injury risk is higher for women. Always warm up properly and focus on knee alignment during jumps.
Nutrition Tip
Eat at maintenance. Creatine (3–5g/day) is safe and effective for women too. Carbs before power sessions.
Explore Full Nutrition Guide
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