Plyometrics Guide- Advanced Athlete
Intermediate Athlete:
(Vertical Leap 20-30 inches, Squat between 1.0 times - 1.5 times bodyweight, Less than 1 year training experience)
Weeks 1-3 (Week 4 - Cut Volume In Half And No Friday Workout, Testing Vertical Leap, Squat And Bench Press On Friday Of That Week)
Monday:
Rim Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 4)
Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week 4)
Tuck Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 4)
On-Box Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 4)
Weights:
Full Squats - 4 Sets x 6-8 Reps
Split Squats - 3 Sets x 8-10 Reps
Glute-Ham Raises - 3 Sets x 10-12 Reps
Bench Press - 4 Sets x 6-8 Reps
Rows - 4 Sets x 6-8 Reps
Lateral Raises - 3 Sets x 8-10 Reps
Wednesday:
Weighted Pullups - 4 Sets x 6-8 Reps
Incline Bench Press - 4 Sets x 10-12 Reps
Barbell Curls - 3 Sets x 8-10 Reps
Skull Crushers - 3 Sets x 8-10 Reps
Calf Raises - 4 Sets x 6-8 Reps
Click Here For A Printable Log Of Wednesday.
Friday:
Ankle Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 4)
Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week 4)
Tuck Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 4)
Low Drop Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 4)
Weights:
Full Squats - 4 Sets x 6-8 Reps
Split Squats - 3 Sets x 8-10 Reps
Glute-Ham Raises - 3 Sets x 10-12 Reps
Bench Press - 4 Sets x 6-8 Reps
Rows - 4 Sets x 6-8 Reps
Lateral Raises - 3 Sets x 8-10 Reps
Weeks 5-7 (Week 8 - Cut Volume In Half And No Friday Workout, Testing Vertical Leap, Squat And Bench Press On Friday Of That Week):
Monday:
3-Steps + Jump Bilateral Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 
Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week
Tuck Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week
On-Box Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week
Weights:
Full Squats - 4 Sets x 6-8 Reps
Split Squats - 3 Sets x 8-10 Reps
Glute-Ham Raises - 3 Sets x 10-12 Reps
Bench Press - 4 Sets x 6-8 Reps
Rows - 4 Sets x 6-8 Reps
Lateral Raises - 3 Sets x 8-10 Reps
Click Here For A Printable Log Of Monday.
Click Here For A Printable Log Of Monday Week 8.
Wednesday:
Weighted Pullups - 4 Sets x 6-8 Reps
Incline Bench Press - 4 Sets x 10-12 Reps
Barbell Curls - 3 Sets x 8-10 Reps
Skull Crushers - 3 Sets x 8-10 Reps
Calf Raises - 4 Sets x 6-8 Reps
Click Here For A Printable Log Of Wednesday.
Friday:
Ankle Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week
Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week
Tuck Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week
Low Drop Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week
Weights:
Full Squats - 4 Sets x 6-8 Reps
Split Squats - 3 Sets x 8-10 Reps
Glute-Ham Raises - 3 Sets x 10-12 Reps
Bench Press - 4 Sets x 6-8 Reps
Rows - 4 Sets x 6-8 Reps
Lateral Raises - 3 Sets x 8-10 Reps
Weeks 9-11 (Week 12 - Cut Volume In Half And No Friday Workout, Testing Vertical Leap, Squat And Bench Press On Friday Of That Week):
Monday:
Ankle Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 12)
Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week 12)
High Drop Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 12)
40 Yard Sprints - 3 Sets (No Sprints Week 12)
Weights:
Power/Hang Cleans - 5 Sets x 3 Reps
Jump Squats - 5 Sets x 5 Reps @ 15-20%
Full Squats - 5 Sets x 5 Reps
Bench Press - 4 Sets x 6-8 Reps
Rows - 4 Sets x 6-8 Reps
Wednesday:
Weighted Pullups - 4 Sets x 6-8 Reps
Incline Bench Press - 4 Sets x 10-12 Reps
Barbell Curls - 3 Sets x 8-10 Reps
Skull Crushers - 3 Sets x 8-10 Reps
Calf Raises - 4 Sets x 6-8 Reps
Lateral Raises - 3 Sets x 8-10 Reps
Click Here For A Printable Log Of Wednesday.
Friday:
3-Steps + Jump Bilateral Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 12)
Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week 12)
Depth Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 12)
30 Yard Sprints - 4 Sets
Weights:
Explosive Box Squats - 5 Sets x 2 Reps @ 50-60%
Jump Squats - 5 Sets x 5 Reps @ 15-20%
Snatch-Grip Deadlifts - 5 Sets x 5 Reps
Bench Press - 4 Sets x 6-8 Reps
Rows - 4 Sets x 6-8 Reps