Raijin Mode

by miksvell

Program Description

Program inspired by Russian teachings of plyometrics Level 1

Program Overview

Level
Beginner
Goal
Athletics
Equipment
At Home
Program Length
18 weeks
Time Per Workout
30 minutes
Created
Jul 10, 2025 09:23
Last Edited
Jul 11, 2025 09:32

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

WEEK 17

WEEK 18

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3

5 reps

-

2

Low Box Jump

3

6-8 reps

-

3

Broad Jump

3

4 reps

-

4

Lateral Skater Hops

3

6 reps

-

5

Incline Explosive Push Ups

3

5 reps

-

6

Plank with Shoulder Taps

3

0.5 mins

-

Day 1

1

Depth Landing

3 Sets

5 Reps

-

2

Low Box Jump

3 Sets

6-8 Reps

-

3

Broad Jump

3 Sets

4 Reps

-

4

Lateral Skater Hops

3 Sets

6 Reps

-

5

Incline Explosive Push Ups

3 Sets

5 Reps

-

6

Plank with Shoulder Taps

3 Sets

0.5 mins

-