8-Week Athletic Plyometrics & Power Program
WORKOUT SUMMARY
Main Goal
Functional Fitness
Workout Type
Strength Training
Fitness Level
Advanced
Program Duration
8-Week
Days Per Week
4 Days / week
Time Per Workout
Moderate (20-40 minutes)
Equipment Required
Box, Medicine Ball, Kettlebells
Target Gender
Other
A high-intensity training plan focused on explosive power, speed, and agility.
This 8-week program is designed to enhance athletic performance by incorporating plyometric drills, explosive strength exercises, and speed training. It’s ideal for athletes looking to improve their vertical jump, sprint speed, and overall power output.
Day 1: Lower Body Explosiveness & Power
| Exercise | Sets | Reps |
| The Box Jump | 3 | 10-12 |
| Dumbbell Bulgarian Split Squat | 3 | 8-12 per leg |
| Zig Zag Hops Plyometric Exercises | 3 | 10-15 |
| Kettlebell Swings | 3 | 12-15 |
| Single Leg Broad Jump | 3 | 6-8 per leg |
| One Arm Medicine Ball Slam | 3 | 8-10 |
| Standing Calf Raise | 3 | 15-20 |
Day 2: Core Stability & Rotational Power
| Exercise | Sets | Reps |
| Medicine Ball Rotational Throw | 3 | 10 |
| Russian Twist | 3 | 20 |
| Hanging Side Knee Raises | 3 | 12 |
| side plank rotation | 3 | 20 |
| Bird Dog | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
| Rolling Like a Ball crab | 3 | 10-15 |
Day 3: Upper Body Explosive Strength
| Exercise | Sets | Reps |
| Standing Medicine Ball Chest Pass | 3 | 8-12 |
| Dumbbell Push Press | 3 | 10-12 |
| Cross Body Push up_Plyometric Exercises | 3 | 8-12 |
| Kettlebell Windmill | 3 | 12 |
| One Arm Dumbbell Upright Row | 3 | 10-12 |
| Medicine ball Overhead Slam exercise | 3 | 8-12 |
| Push up to Dumbbell Rows | 0 |
Day 4: Speed & Agility Training
| Exercise | Sets | Reps |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
| The Box Jump | 3 | 10-12 |
| Side Shuttle | 3 | 1 |
| 5 Dot drills agility exercise | 3 | 30 seconds |
| Dumbbell Lunge | 3 | 8-12 per leg |
| Standing Medicine Ball Chest Pass | 3 | 8-12 |
| Jump Rope | 3 | 30-60 seconds |
