SPECIALTY PROGRAMS / PLYOMETRICS

Week 3 · Horizontal Power & Reactive Strength

The acceleration vector. Broad jumps and throws for raw horizontal output, continuous bounds and hurdles for elastic strength, and a sled to put it against resistance — this is the session that shows up in the first three strides. Week 3 of 4 — react. Continuous hops and hurdles, roughly 120 contacts. Minimum ground time, no pausing between reps. Depth work unlocks this week.

Warm-UpHorizontal PowerSingle-Leg PowerReactive StrengthRepeat Power+2 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~64' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets4 min repsEasy — you want fresh legs, not warm-up fatigue.Rest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Glute Bridge

1 sets15 repsRest 0

Banded Monster Walk

1 sets10 steps each way repsRest 0

Half-Kneeling Ankle Rock

1 sets10/side repsA stiff ankle cannot absorb a landing.Rest 0

Dead Bug

1 sets6/side repsBrace on, ribs down, then go jump.Rest 0

● SUPERSET

Horizontal Power

EXERCISES

TOTAL SETS

A14 SETS

Broad Jump

4 sets3 repsDistance, not height. Stick the landing, then fully reset before the next rep.Rest 120

A24 SETS

Medicine Ball Scoop Toss

4 sets4 repsLoad the hips and throw it as high as you can. Nothing held back.Rest 90

● STRAIGHT SETS

Single-Leg Power

EXERCISES

TOTAL SETS

C13 SETS

Single-Leg Broad Jump

3 sets4/side repsCompare the sides honestly. A gap here is a gap in your stride.Rest 90

● SUPERSET

Reactive Strength

EXERCISES

TOTAL SETS

A14 SETS

Linear Hurdle Hop

4 sets8 repsContinuous over low hurdles. Stiff ankles, no pausing, no double-hopping.Rest 90

A24 SETS

Alternating Bound

4 sets6/side repsLeap left to right down the floor. Cover ground — it should feel like an exaggerated stride.Rest 90

● STRAIGHT SETS

Repeat Power

EXERCISES

TOTAL SETS

E13 SETS

Tuck Jump

3 sets8 repsKnees high, land soft, go again. Quality dies fast here — keep the sets short.Rest 90

● SUPERSET

Resisted Acceleration

EXERCISES

TOTAL SETS

A15 SETS

Sled Push

5 sets15 m heavy repsHeavy, low, driving. Walk back to recover fully.Rest 120

A23 SETS

Ab-Wheel Rollout

3 sets12 repsRibs down, no sag. A leaky trunk wastes everything the legs produce.Rest 60

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Half-Kneeling Couch Stretch

1 sets45 s/side repsRest 0

Supine Figure-Four Stretch

1 sets45 s/side repsRest 0

Stationary Bike

1 sets4 min repsVery easy — flush the legs.Rest 0

Week 3 · Horizontal Power & Reactive Strength

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