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Plyo’s/Agility Tactical Athlete

by Tuna
15 athletes joined

Program Description

Plyo program to incorporate into your strength training one day a week. Designed to be repeated each week.

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 04, 2025 12:54
  • Last Edited
    Oct 04, 2025 02:37

Summary

Elevate your performance with the Plyo’s/Agility Tactical Athlete program, designed for tactical athletes looking to enhance their explosive power and agility over a focused 4-week period. Committing just one day a week, you’ll engage in dynamic exercises like the Single Arm KB Snatch and Hex Bar Jump, targeting key muscle groups for optimal athletic development. This program emphasizes functional movements and plyometric drills, ensuring you build strength and speed effectively. Get ready to push your limits and transform your agility on the field!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.3%
Glutes
14.1%
Calves
13.7%
Adductors
10.5%
Lower Back
8.2%
Abductors
6.5%
Olympic
4.9%
Other
4.9%
Hamstrings
3.9%
Front Delts
3.3%
Middle Delts
3.3%
Abs
3.3%
Full Body
3.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm KB Snatch
1
2
3 reps
3 reps
RPE 6.5
RPE 7
2
Hex Bar Jump
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Knee To Feet Jumps
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Jumping Bulgarian Split Squat
2
6 reps
RPE 7
5
KB Around The World
3
8 reps
RPE 7.5
6
Pogo Hop
2
10 reps
RPE 6.5
7
Single Leg Box Jump
3
5 reps
RPE 7
8
Skater Hop
2
6 reps
RPE 7
9
Kneeling Windmill Press
2
5 reps
RPE 7
10
Turkish Get Up
2
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm KB Snatch
1
2
3 reps
3 reps
RPE 6.5
RPE 7
2
Hex Bar Jump
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Knee To Feet Jumps
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Jumping Bulgarian Split Squat
2
6 reps
RPE 7
5
KB Around The World
3
8 reps
RPE 7.5
6
Pogo Hop
2
10 reps
RPE 6.5
7
Single Leg Box Jump
3
5 reps
RPE 7
8
Skater Hop
2
6 reps
RPE 7
9
Kneeling Windmill Press
2
5 reps
RPE 7
10
Turkish Get Up
2
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm KB Snatch
1
2
3 reps
3 reps
RPE 6.5
RPE 7
2
Hex Bar Jump
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Knee To Feet Jumps
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Jumping Bulgarian Split Squat
2
6 reps
RPE 7
5
KB Around The World
3
8 reps
RPE 7.5
6
Pogo Hop
2
10 reps
RPE 6.5
7
Single Leg Box Jump
3
5 reps
RPE 7
8
Skater Hop
2
6 reps
RPE 7
9
Kneeling Windmill Press
2
5 reps
RPE 7
10
Turkish Get Up
2
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm KB Snatch
1
2
3 reps
3 reps
RPE 6.5
RPE 7
2
Hex Bar Jump
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Knee To Feet Jumps
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Jumping Bulgarian Split Squat
2
6 reps
RPE 7
5
KB Around The World
3
8 reps
RPE 7.5
6
Pogo Hop
2
10 reps
RPE 6.5
7
Single Leg Box Jump
3
5 reps
RPE 7
8
Skater Hop
2
6 reps
RPE 7
9
Kneeling Windmill Press
2
5 reps
RPE 7
10
Turkish Get Up
2
3 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Single Arm KB Snatch
1 Set
2 Sets
3 Reps
3 Reps
@6.5
@7
2
Hex Bar Jump
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7
@7.5
3
Knee To Feet Jumps
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7
@7.5
4
Jumping Bulgarian Split Squat
2 Sets
6 Reps
@7
5
KB Around The World
3 Sets
8 Reps
@7.5
6
Pogo Hop
2 Sets
10 Reps
@6.5
7
Single Leg Box Jump
3 Sets
5 Reps
@7
8
Skater Hop
2 Sets
6 Reps
@7
9
Kneeling Windmill Press
2 Sets
5 Reps
@7
10
Turkish Get Up
2 Sets
3 Reps
@6