Plyo + Two lifts

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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