This program offers ease of portability but requires extra spotting and time to change weights.  This is designed to work on the basic dozen:
1.a. Squat
    b. Front squat
    c. Leg press
2. a. Leg extension
    b. Lunge
3.a. Leg curl
    b.Lunge
4. Calf raise
5.a. Bench press
    b. Supine Chest Fly
6.a. Upright row
   b. Parallel dip
7.a. Military press
   b. Behind-the-neck press
8.a. Lat pull
    b. Bent over row
    c. Pull-up
9. Triceps Extension
10. Biceps curl
11.Back extension
12.Sit-ups (crunches)

1. Front squat/squat
2. Lunges
3. Calf raises
4.  Bench press
5.  Upright row
6. Military press
7.  Bent over row
8.  Triceps extension
9. Biceps curl
10. Abdominal (curl up)
11. Lower back
 
 

• Tuck Jumps
• 1 Ski hop (1 foot hops)
• 2 ski hops (2 foot hops)
• Broad Jumps
• Lunges
• Dips (Crab walk position)
• Step-ups
• 10 yard sprint to 10 push-ups
• 10 yard sprint to 10 push-ups
• Abductor (lay on side, lifting leg)
• Adductor (lay on side, lifting leg)
• Crunches
• Crunches
• 10 yard slide (back and forth...touch ground with inside hand....face the same direction)
• Jump rope (if you don't have one...pretend!)
• High knee skips down 10-15 yards.....Distance skips back 10-15 yards
• Carioka
• Jumps--knees to chest
• Speed Skater
• Wall sit.... don't move!

1. Jumps: low intensity jumps (generally staying in the same place) with both feet contacting the ground at once.
     Examples are a tuck jump repeated ten times and a squat jump.
   2. Hops: either a one footed or two footed jump which covers distance. An example would be a double or single leg
     hop.

     Frequently, hops are performed over various equipment like hurdles and cones. This is another place where athletes can
     easily get hurt. Chu described a case where a hurdle was placed backwards and an athlete hit it while hopping. Since
     hurdles are made to tip over forward when hit (if placed correctly), the hurdle didn't tip and the athlete tore their ACL
     and sued the school. There are plyo-hurdles available which collapse if hit but Chu recommends making your hurdles out
     of PVC pipe that is not glued together so they will explode if hit.

     Also, frequently, lateral hops are done over various equipment like cones and stuff. One thing to avoid is jumping side to
     side over a ball as you will easily twist an ankle if you land on top of it. Cones may be used but make sure they will
     collapse if you land on top of them. Hurdles and benches are probably a bad idea as hurdles will only tip in one direction
     and a bench won't move at all if hit. Again, either use the proper equipment or don't bother doing the movement at all.

   .3. Bounds: this is a moderate to high intensity type of jump alternating from one foot to another usually measured for
     distance. It includes alternate leg bounds or combination bounds (i.e. right leg, right leg, left leg; left leg, left leg, right leg).
   4. In-depth jumps or box jumps: this is the highest intensity plyometric of all which is usually performed by stepping from
     a box of known height, absorbing the impact of landing and exploding up as high as possible. Alternately, jumping from
     one box to another or onto and off of the same box is also done depending on the need of the sport.

     For box jumps, the box height is one of the most important factors in preventing or causing injuries. Recommended box
     heights are from 0.4 (15")to 1.1 (43") meters with 0.75-0.8 (~30-32") being average. Large athletes (>100 kg or 220
     lbs) shouldn't jump from higher than 0.5 meters (20") or so. Six inch boxes may be used for total beginners and rehab
     and Chu talks of a jumper that he got up to a 6' tower although he says few athletes will even need a 42" box. (As a
     humorous aside, Chu also describes a Soviet study which had the athletes drop off a 3 meter tower, that's 9.9 feet, and
     try to explode up. The resarchers had problems with getting the athletes to finish the study. Hmmm, I wonder why?
     Maybe because they had jammed their knees up into their chests).

     But, what is the optimal height for maximal gains. At too low a height, the overload may not be high enough. At too high,
     injury will most likely result. Chu recommends measuring vertical jump from standing and then measuring it again while
     box jumping. If the athlete can replicate his or her vertical jump from a given height box, raise the height. When they
     cannot, you are too high and the athlete is spending too much time on the ground. The athlete mentioned above
     continued to jump higher off a tower 6 feet high when Chu finally called it quits.

     Also, please make sure that the box you're using has a sufficient surface area and is stable, and has a non-slip surface on
     top.

  5. Upper body: these are activities like medicine ball throws or plyometric catch and push-ups (very high intensity). A
     clap push up is another example.

     But what type of progression should be followed within these categories? Well, in keeping with the basic tenet of
     periodization, you should begin with high volume, low-intensity work and progress to low-volume, high-intensity work.
     So, the place to start is with multiple sets of 10 or so of basic jumping. While this probably won't elicit much of a training
     response, it will help prepare the muscles and connective tissue for the higher intensity work to come. Over 8-10 weeks,
     gradually increase the intensity but lower the total volume (discussed below) and build up to box jumping if necessary.

Footwear:

Obviously, shoes with adequate cushioning and ankle support should be used.

Jumping surface:

This is another one of the major components of injury as well. In general, a softer more giving surface is better, to a point.
However, this doesn't mean you should jump in a vat of jello. A wrestling mat or gymnastics floor is probably ideal as is a well
cushioned track or grass field. Obviously, concrete, tile or hardwood floors are not recommended. However, excessively thick
surfaces may slow the athlete down too much to be of any use (like a very thick gymnastics mat) as they will increase the
amortization phase too much.

Frequency:

For most athletes, jumping 2-3 times per week during the off-season and 1-2 times per week in-season is plenty. Strict
jumpers (long, high, triple) may want to emphasize plyometric training a bit more.

Don't forget that, as a high intensity training mode, plyometrics will require several days between sessions and should be
packaged as such. There are many different ways to combine plyometrics with weights, aerobics, etc but you must keep in
mind that overtraining (which can lead to injury) may occur if your workouts are not packaged correctly in the week. For
example, doing a plyometric workout the day after a hard leg workout might not be the best idea as the muscles are already
slightly weakened and injury may result.

Volume:

Volume is generally measure in terms of foot contacts per workout. Obviously, a higher number of foot contacts will put more
stress on the body. Some recommended numbers are:

Beginner:

     60-100 off-season of low to moderate intensity
     100-150 pre-season of moderate to high-intensity
     Depends on the sport in season of moderate intensity

Intermediate is 100-150 off-season and 150-300 pre-season

Advanced is 120-200 off-season and 150-400 pre-season

The numbers represent total foot contacts per workout. So, pre-season you could do 3 sets of 10 of standing tuck jumps and 3
sets of 10 of squat jumps. These are only guidelines however. When starting, you might start with just 30 jumps and then
progress from there. Since plyometrics relies primarily on the ATP-PC system, full recovery between sets may take 2-3
minutes or more. And, as plyometrics is a type of skill training, complete recovery should be allowed or injury may result.

Intensity:

As I talked about, the intensity of the training session has to do with the type of jumps being used. However, I want to mention
it again within the context of volume and frequency. As most of you probably know, volume, frequency, and intensity are all
inter-related in any activity. The higher the volume, the lower the intensity must be. The higher the intensity, generally the lower
the frequency. When these three are not combined properly (like trying to do too high a volume of frequency of high intensity
stuff) overtraining and most likely injury will result from any activity (not just plyometrics). Unfortunately, the amount of volume,
intensity, and frequency that a particular athlete can handle is very individual so no strict guidelines other than the couple I've
mentioned exist. The take home message is be careful in your progression. If you raise the intensity of your jumping, by all
means, lower the total volume. Ditto for the other components.

When in the workout:

Plyometrics have a high skill component. Therefore, they should generally be performed near the beginning of the workout
when the athlete is fresh. A general warmup (which may include some low intensity plyometric activities like hops and jumps)
should preceed adequate stretching before the plyometric session. If they are performed on the same day as weight training,
they should probably preceed the weights. An alternate method is to do lower body plyometrics on the same day as upper
body weights and vice-versa. However, remember that recovery from plyometrics may take several days if they are high
intensity and it may not be a good idea to follow a heavy leg day with jump drills or vice versa.