12 Week Plyometrics Schedule
by
Tom McCullough, MEd.
Phase I (hypertrophy)
Week 1..........4 low intensity drills x 10 x 2..........2 min rest
Week 2..........4 low intensity drills x 10 x 2..........2 min rest
Week 3..........2 low intensity & 2 medium intensity drills x 10 x
2..........2 min rests
Week 4..........2 low intensity & 2 medium intensity drills x 10 x
2..........2 min rests
Phase II (strength)
Week 1..........4 medium intensity drills x 10 x 3..........3 min rests
Week 2..........4 medium intensity drills x 10 x 3..........3 min rests
Week 3..........2 medium intensity & 2 high intensity drills x 10 x
2.........3 min rests
Week 4..........2 medium intensity & 2 high intensity drills x 10 x
2.........3 min rests
Phase III (power)
Week 1..........4 high intensity drills x 10 x 3..........3 min rests
Week 2..........4 high intensity drills x 10 x 3..........3 min rests
Week 3..........4 high intensity drills x 10 x 3..........3 min rests
Week 4..........4 high intensity drills x 10 x 3..........3 min rests