WARM-UP
3 sets of 45 sec. 1-2 min rest in between the sets
Notes : make sure the 45 sec are close to failure. Start the first set only bodyweight, if needed, add dumbbells.
Ex.2 Extensive plyo’s
- Front to back, 2x 10 sec each leg. 15-30 sec rest in between the reps
- Side to side, 2x 10 sec each leg. 15-30 sec rest in between the reps
- Skater jumps with hop, 2x 20 sec. 15-30 sec rest in between the reps
WORKOUT
2 Warm up sets:
- 8-10 reps with light weight
- 6-8 reps with medium weight
5 working sets of 5 reps. 2-3 min rest in between the sets.
Tempo: 3 sec eccentric portion, 3 sec concentric portion
5 sets of 5 reps each leg. 2-3 min rest in between the sets
Tempo: 3 sec eccentric portion, 3 sec concentric portion
3 sets of 10 reps each leg. 1-2 min rest in between the sets.
3 sets of 10 reps. 1-2 min rest in between the sets