Plyometric and now "heavy" weight exercises are done to increase your quickness.  NEVER pace yourself during this type of exercise.  Doing so defeats the entire purpose of the drill.

TIP: When possible, always use a target to reach for during the plyo exercises, and continually move that target higher and higher. Reaching for a target will give you a constant focus for continual increase. This target could be the rim, or a mark on a wall.

REMEMBER - Whenever the intensty of each rep lessens, STOP and wait until the next set to continue. We are not training slow movements! I know this message is getting annoying but it's very important for every exercise.

1. Off Day Exercises

Every day you should thoroughly stretch your muscles. Sometime during the day, perform these few exercises unless you feel too sore to perform them. 

NOTE: Please note that this should not be tiring or extremely fatiguing and it is only to train your nervous system. Overdoing the off-day exercises will interfere with building and recovering your muscles.

Stretching:  On all off days you should completely stretch your entire body. (See Chapter 7)

Warm-Up: Before performing off-day exercises you should do a brief warm-up.

Climax Jumps: 2 Sets of 6 Jumps
Choose a spot in the gym or near your home that you cannot yet reach with your vertical.  Standing (with no approach) explode up as hard as you can and try to reach the spot. Land, compose briefly (this is not a plyometric), and repeat for up to 6 reps. NO MORE.

Heel to toe mini explosions: Take a drop step as if you were going to explode and.as soon as BOTH heels hit, allow your calf muscles to explode, leaving you standing on your toes. Do not jump, but try to explode calf muscle at maximum force. Drop step with your other leg and explode in the same manner - this creates two reps. Do 3 sets of 6 reps. NO MORE.

Sit Down Reaction Training: 3 Sets of 6
Stand in front of a chair.  Sit down slowly until you feel the chair underneath you. AS SOON as you feel the chair explode up to standing position.  Repeat for up to 6 repetitions. NO MORE.

2. Explosion Squats: 5 Sets as follows

For this exercise you may use a squat rack (make sure you have a spotter) or you may use a squat machine or leg press machine.  I recommend using a leg press machine which is better on your back.  A true squat will work your back more but we will isolate your back in other exercises.

Load enough weight so that you can do no more than 8 reps. WARNING:  This is very heavy.  If you have not squatted before I highly recommend doing 15 reps for your first workout to avoid injury. If you do not know how much weight you need, err on the light side for a warm-up set and judge how much weight you need to add.  Keep your feet as high up as possible and away from your body.  Allow the weight to rest mostly on your heels. Smoothly and slowly lower the weight (you should never feel that the weight is falling; it should always be under control). When your knees reach your chest EXPLODE back to a starting position with the intensity of a jump. Repeat this 7 more times. If you are able to do more than 8 you need to adjust the weight: DO NOT DO MORE REPS.  Make the necessary adjustments, but do not do extra reps. Give yourself two minutes or more to completely recover so you can do it with just as much intensity.  Stretch your muscles during the interim. 

Repeat for another set.  

On the third set add more weight than normal and ask a spotter to help you. If you are using a leg press machine you can push your own legs to spot yourself. Repeat this exercise with the heavier weight and the same intensity.  

On your fourth set lower the weight considerably and do 8 slow and steady reps.  Do not allow the weight to either fall or get thrown up as before.  Feel the weight pushing down during the entire contraction. 

The fifth set you will want a partner, or to move very quickly.  During this set we are going to completely fatigue the muscles so we can strain every last fiber of the muscle.  Do the first 8 reps as you did the 4th set … if you can do more go to complete failure.  As soon as you are finished take off a little weight off each side and do 8 more reps or to complete failure as before.  As soon as you finish take off more weight from both sides and go to failure, then have your spotter help you force out 3-4 more reps.  

Your legs should be completely toasted after this workout.  Remember the muscle burn you feel during this will be different from the HIGH repetition exercises that are less effective for training explosion.  It may feel counter-intuitive… and it is.

Non-Weight Alternative: It is best to find some type of weight to substitute. You can do this with a backpack full of heavy items, a basketball full of pennies, a large rock, or having someone on your back. Don't give up just because a solution doesn't walk up and say hello to you. If you absolutely cannot find any alternative for weights, do this with no weights, but increase your intensity and double your reps.

REMEMBER - Whenever the intensty of each rep lessens, STOP and wait until the next set to continue. We are not training slow movements! I know this message is getting annoying but it's very important for every exercise.

3. Explosion Calf Raises: 5 Sets as follows

4. Dead Lifts: 5 Sets as follows

This is an advanced exercise and can also be substituted for a lower back machine.  Please wear a belt during this exercise.

Dead Lifts will target the strength of your lower back and erector muscles.  These muscles are used to propel your body upward and create momentum.  To perform a dead lift use a straight bar (or two dumbbells).  I prefer to use a "smith machine" which has the bar attached to cords or bars.

Arch your back well and allow your knees to bend slightly as you grasp the bar.  Use substantial weight; however, if this is your first time you may want to get the feel of the exercise with lighter weight.  Continue holding the bar as you bring your body to an upright position.  Slowly lower the weight back to the ground and repeat.

The first 3 sets should be done with 8 reps.  The lifting action should be controlled but quickly.  Explosion is desired, but keep the motion controlled to guard against injury.

On your fourth set decrease the weight considerably and do 8 slow and steady reps.  Do not allow the weight to either fall or get thrown up as before.  Feel the weight pushing down during the entire contraction. 

The fifth set you will want a partner, or to move very quickly.  During this set we are going to completely fatigue the muscles so we can strain every last fiber of the muscle.  Do the first 8 reps as in set 4 … if you can do more go to complete failure.  As soon as you are finished take off a little weight off each side and do 8 more reps or to complete failure as before.  As soon as you finish take off more weight from both sides and go to failure… then have your spotter help your force out 3-4 more reps.

Remember the muscle burn you feel during this will be different from the HIGH repetition exercises that are less effective for training explosion.  It may feel counter-intuitive… and it is.

Non-Weight Alternative: It is best to find some type of weight to substitute. You can do this with a back back full of heavy items, a basketball full of pennies, a large rock, or having someone on your back. Don't give up just because a solution doesn't walk up and say hello to you. If you absolutely cannot find any alternative for weights, do this with no weights, but increase your intensity and double your reps.

5. Ham Curls 

The Ham Curls Machine is a bench that you lay down and and provides resistance as you bring your feet towards your rear.  Do this exercise following the 8 rep Strength and Explosion Set as explained out at the beginning of this chapter.

Non-Weight Alternative: Laying down as described, have someone provide resistance by holding your feet as you pull them towards your rear thus lifting your upper body. You can also load a bar with weights and place your feet underneath as you lay flat on your belly. Hold weights in your hand to add resistance. Use the same sets and reps as described.

6. Speed Rope: 3 sets of 30 second intervals

Speed Rope exercises should be done at max speed.  If you are able to, you should do doubles or triples (having the rope pass under you 2-3 times during one jump).  However you jump, make it very very rapid.  You may find yourself messing up sometimes.  To increase difficulty try moving around as you jump rope.  Soon people will be mesmerized at how fast you can jump rope. 

7. Rim Jumps: 4 sets of 6 -10 jumps

Rim jumps can be done with one or two feet.  I recommend doing at least one or two sets using only one foot.  It will feel unbalanced and weak at first but you will soon notice how much stronger and more stable each leg feels.

Stand under the rim and put your hand straight up toward the rim.  Jump as high as you can trying to reach the rim or a point past the rim.  AS SOON AS you touch the ground, explode back into the air and try and reach that same point.  Each jump try and go higher than the last...  Each jump should be at the pinnacle of your explosion power.

REMEMBER - Whenever the intensty of each rep lessens, STOP and wait until the next set to continue. We are not training slow movements! I know this message is getting annoying but it's very important for every exercise.

8. 1 Leg Chair Rockets: 4 sets of 6 - 10 jumps

You will need a sturdy chair or box for this exercise.  Place one foot on the chair and grab your waist with your hands. Propel yourself straight upward using the foot that is on the chair and drive the opposing knee forward as hard as you can.  Switch feet in the air so now the other leg is on the chair and have that leg thrust you upwards again.  Doing both legs counts as 1 rep.  Here again, in order for this exercise to be effective, each jump must be at your maximum capacity.

This exercise can be done holding weights.

REMEMBER - Whenever the intensty of each rep lessens, STOP and wait until the next set to continue. We are not training slow movements! I know this message is getting annoying but it's very important for every exercise.

9. Sprints: 4 sets

Mark off a space of 25-50 yards.  Sprint the entire length at FULL speed.  Give yourself plenty of time to rest so that the sprint can be at maximum capacity.  Repeat.

REMEMBER - Whenever the intensty of each rep lessens, STOP and wait until the next set to continue. We are not training slow movements! I know this message is getting annoying but it's very important for every exercise.

10. Medicine Ball Approaches: 4 sets of 6 - 8 approaches

Using the heaviest medicine ball available, approach the rim or the net as if you were going to dunk or spike.  Exaggerating the up and down movement with the ball in your hands, explode upwards toward the rim. 

Each approach should push your capacity to its maximum.


REMEMBER - Whenever the intensty of each rep lessens, STOP and wait until the next set to continue. We are not training slow movements! I know this message is getting annoying but it's very important for every exercise.

11. Hang Cleans: 3 sets of 6

Using a straight bar, hold the bar slightly wider than shoulder width apart.  Jumping and pulling the weight up at the same time, bring your elbows underneath the bar and hold the weight up.  Let the weight drop back down to your legs and repeat this. 

If you do not have access to the weights necessary for performing this exercise, replace this with Medicine Ball Throws.

12. Depth Jumps: 4 sets of 8

Stand on a box and step off... AS SOON AS you touch the ground explode up with maximum force.  It is best to do this drill in front of a rim and try to get as high as possible.

13. Side to Side Box Jumps: 4 sets of 8

Using a box 1 - 2 feet high jump side to side over the box.  Each jump is counted as one rep.

14. Weighted Explosions: 3 sets of 8

Holding a weight in each hand, bend down to a squatting position.  Pull the weight up above your head as you explode upwards.  Land as softly as possible.  It is best to be on a cushioned surface for these drills.  15 - 40 dumbbells will usually suffice for weight.

Non-Weight Alternative: It is best to find some type of weight to substitute. You can do this with a back back full of heavy items, a basketball full of pennies, a large rock, or having someone on your back. Don't give up just because a solution doesn't walk up and say hello to you. If you absolutely cannot find any alternative for weights, do this with no weights, but increase your intensity and double your reps.

REMEMBER - Whenever the intensty of each rep lessens, STOP and wait until the next set to continue. We are not training slow movements! I know this message is getting annoying but it's very important for every exercise.

15. Medicine Ball Throws: 3 sets of 8

Using the heaviest medicine ball you have, go into an open area where you can throw the ball.  Outdoors is best.  Bring the ball down to the ground and then throw the ball as high as you can over your head.  Be explosive as possible as you jump into the air while hurling the ball as high as possible.

Non-Weight Alternative: It is best to find some type of weight to substitute. You can do this with a back back full of heavy items, a basketball full of pennies, a large rock, or having someone on your back. Don't give up just because a solution doesn't walk up and say hello to you. If you absolutely cannot find any alternative for weights, do this with no weights, but increase your intensity and double your reps.

16. Zig Zags: 3 sets of 10 - 15; 2 sets back and forth

Stand on the right side of a line.  Keep your feet pressed together as you go side to side on the line.  Over and back is one repetition.  The key is to go as fast as possible.  If you get tired and find yourself pacing, lower the reps.

Now stand in front of the line and go back and forth.

17. In Place Lunges: 3 sets of 6

Hold weights to your side or a weighted barbell over your head.  Step forward and pause for a moment and spring back to the standing position by pushing off with the same leg you stepped forward with.  A step with each leg is considered one rep.

Non-Weight Alternative: It is best to find some type of weight to substitute. You can do this with a back back full of heavy items, a basketball full of pennies, a large rock, or having someone on your back. Don't give up just because a solution doesn't walk up and say hello to you. If you absolutely cannot find any alternative for weights, do this with no weights, but increase your intensity and double your reps.

17. Knee Drives :This is an excellent exercise to get an additinal boost for your one leg jumping. Do this exercise following the 8 rep Strength and Explosion Set as explained out at the beginning of this chapter. In place of the normal depth jumps between sets I recommend doing Chair Rockets 1 set of 2 between each set.

Attach a cable to your shoe or ankle. Drive your ankle explosively upwards. If you do not have access to a ankle straps for the Smith Machine you can use ankle weights. If you have no ankle weights do this exercise without any weights. Simply let your foot touch the floor and then snap it up explosively, then repeat.

17. Lunge Jumps : 4 sets of 6 - 10 jumps.

17. Core Series : This is a series of exercises that will give your core more strength and stability, which will allow you to take better advantage of your increased ability to explode.

Suspended Leg Lifts - 3 sets of as many explosive reps as possible, then 2 sets slow and steady reps, as many as possible.

During the exercise your legs should only go down to an angle, not completely below your body; this will keep constant tension on your abs. Do not allow a rest period as your legs drop.

Core Static Holds: 4 sets of at least 1 minute per side (front, left, right). 1 set is equivalent to a hold from the front and each side (see below). Start in front, and switch directly to next position after 1 minute is over. If you cannot do 1 minute find your max and subtract 10 seconds. Each week add 15 seconds per side to this exercise.

17. Upper Series : The upper body exercises allow you to get your upper body involved in upward momentum and inertia. You are also free to add your own upper body routine; just make sure you add these exercises.

Upward Arm Thrusts: Follow the rules set out in the strength and explosion sets.

REMEMBER - Whenever the intensty of each rep lessens, STOP and wait until the next set to continue. We are not training slow movements! I know this message is getting annoying but it's very important for every exercise.