WHAT IS PLYOMETRICS?

Plyometrics involves the training of the muscles in a way as to exert maximum force with the objective of increasing power. In physics terms, power = strength x time/distance, but in order to simplify the meaning, power is the combination of speed and strength. Jumping is a form of plyometrics exercise and that’s what we are going to focus on in this workout.

I won’t bore you myself, but if you would like to learn more about the science of plyometrics/power training then check out this article: https://www.brianmac.co.uk/plymo.htm

For now, let’s just stick to the agenda, which is a hardcore home workout for legs using plyometrics with kettle bells, or dumbbells.

WHAT EQUIPMENT WILL I NEED?

  • 1 or 2 kettle bells or dumbbells of a reasonable weight

 

SHOULD I WARM-UP FIRST?

Go here for my recommended warm-ups: https://youtu.be/JFdvISOXmY4

LET’S GET IT!

SUPER SET 1:

  • Double Racked Squats – 8-12 reps
  • Jump Squats – 8-12 reps
  • 1-2 min rest
  • 3-5 sets/rounds

SUPER SET 2:

  • Double or Single Swings – 8-12 reps
  • Jumping Sumo Squat 8-12 reps
  • 1-2 min rest
  • 3-5 sets/rounds

BURNOUT:

  • Jump Squat Matrix – 4-5 reps
  • 3-5 sets/rounds
  • 1 min rest

 

GOOD LUCK!

 

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