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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