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Thunderstep Ω

by miksvell

Program Description

Program inspired by Russian teachings of plyometrics Level 2

Program Overview

  • Level
    Intermediate, Novice
  • 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 09:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Jump
3
5 reps
-
2
Depth Jump + Vertical Jump
3
4 reps
-
3
Broad Jump
3
5 reps
-
4
Lateral Bounding
3
8 reps
-
5
Rotational MedBall Throws
3
10 reps
-
6
Explosive Push Up
3
5 reps
-
7
Explosive Inverted Row
3
5 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Tuck Jump
3 Sets
5 Reps
-
2
Depth Jump + Vertical Jump
3 Sets
4 Reps
-
3
Broad Jump
3 Sets
5 Reps
-
4
Lateral Bounding
3 Sets
8 Reps
-
5
Rotational MedBall Throws
3 Sets
10 Reps
-
6
Explosive Push Up
3 Sets
5 Reps
-
7
Explosive Inverted Row
3 Sets
5 Reps
-