6-Week Advanced Plyometric Power Plan
WORKOUT SUMMARY
Main Goal
Functional Fitness
Workout Type
Strength Training
Fitness Level
Advanced
Program Duration
6-Week
Days Per Week
4 Days / Week
Time Per Workout
Moderate (20-40 minutes)
Equipment Required
Medicine Ball, Plyo Box, Resistance Bands
Target Gender
Other
A dynamic program focused on explosive movements to build power and athleticism.
This 6-week program emphasizes advanced plyometric exercises to enhance explosive power, agility, and overall athletic performance. Designed for advanced-level athletes, it incorporates high-intensity movements and sports-specific drills, targeting the lower body and core. Each workout focuses on maximizing power output, functional strength, and coordination.
Day 1: Lower Body Explosiveness
| Exercise | Sets | Reps |
| The Box Jump | 3 | 10-12 |
| Tuck Jump | 3 | 10-15 |
| Medicine ball Overhead Slam exercise | 3 | 8-12 |
| Banded Split Squat | 3 | 10-12 per leg |
| Single Leg Broad Jump | 3 | 6-8 per leg |
Day 2: Core Power
| Exercise | Sets | Reps |
| Russian Twist | 3 | 20 |
| Seated Flutter Kick | 3 | 20 |
| Plank Jacks Extended Leg | 3 | 20 |
| Mountain Climber | 3 | 20 |
| Medicine Ball Overhead Slam Exercise | 3 | 12-15 |
Day 4: Full-Body Plyometric Strength
| Exercise | Sets | Reps |
| The Box Jump | 3 | 10-12 |
| Medicine Ball Overhead Slam Exercise | 3 | 12-15 |
| Single Leg Box Jump | 3 | 6-8 per leg |
| Clap Push Up | 3 | 5-8 |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
Day 6: Lower Body and Core Endurance
| Exercise | Sets | Reps |
| Depth Jump to Hurdle Hop | 3 | 6-8 |
| Skater | 3 | 10-12 per leg |
| Lateral Speed Step | 3 | 10-15 per leg |
| Side Plank Oblique Crunch | 3 | 15 |
| Resistance Band Overhead Squat | 3 | 8-12 |
