Plyo + Two lifts

Elevate your training with the "Plyo + Two Lifts" program, a dynamic 8-week plan designed to boost your explosive power and strength. Committing to six days a week, you'll engage in a blend of plyometric exercises like Single Leg Hurdle Jumps and Lateral Box Jumps, paired with foundational lifts such as Squats and Bench Presses. This program not only builds muscle but also enhances your athletic performance, ensuring you’re ready to tackle any challenge. Get ready to push your limits and achieve your fitness goals!

Increase 6 different main lifts for athletes that would like to only do a plyo and 2 lifts for the day.

If you would like to do a 3 day variation,  add days 1 and 2, days 3 and 4, and days 5 and 6 together and only do 1 plyo per day. 

If you would like a 4 day variation do Day 1, add days 2 and 3 together, do day 4, and add days 5 and 6 together.  Do only 1 plyo per day.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Single Leg Hurdle Jump

Squat (Barbell)

Pull-Up (Bodyweight)

Clap Pushups

Bench Press (Barbell)

Seal Row

Lateral Box Jump

Power Clean

Dip (Bodyweight)

High Pull

Romanian Deadlift (Barbell)

Vertical Jump

Overhead Press (Barbell)

Behind-the-Neck Lat Pulldown

Jump Rope

Push Press (Barbell)

Nordic Curl

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