Hypertrophy Program Calculator
Use at own risk. It might be advisable to consult a doctor if you're about to (re-)start weightlifting!
When (re-)starting weightlifting, let a coach check you're doing the lifts right!
Never work out alone! When handling heavy weights, alert a co-lifter to help in case you can't handle the weight!
The Plyometric Program will help you build explosive power in the muscles of your body that are responsible for the quick strength movements on the football field. Plyo's will shock your neuromuscular system and you will be able to perform movements such as jumping higher, running faster and hitting harder much easier. Make sure that you do your Plyo's on your leg day and always do these exercises on a surface that yields easy such as grass or mats. Train your legs two weeks before you jump into your Plyometric Program. These exercises will take you 15 to 20 minutes per session.
This is the best way to increase your vertical jump.
2 sets of 5 reps. From a standing position jump upwards as high as possible (example vertical jump) 5 times. Make sure you bend at your hips and not your waist. Do not bend over. Do these as fast and continuously as possible. Get off the ground quick and get as high as you can using your arms to reach upward.
Power Bounds with weights
2 sets of 8 reps. These exercises are performed exactly as power bounds (#1) only use 2 (10) pound weights in each hand. Jump with resistance. A weighted vest can also be used. Make sure your body gives when you rebound off the ground. Do not let your body hit the ground with locked ankles or knees. Do not reach upward, keep your arms at your side.
Standing Broad Jumps
2 sets of 8 reps. Start with feet shoulder width apart in a standing position. Hop forward and upward as far and as high as you can. Rebound off the ground as quickly as you can.
2 sets of 10 reps. Pretend you are jumping over a blocking dummy. As you explode with both feet, jump as high and as far sideways as possible. Be quick off the ground.
Side Power Pushes
2 sets of 10 reps. From a standing position in a football position push off you left leg going to the right side. Land on your right foot and immediately push off your right foot back to the left side. Stay low and use your arms and upper torso to push your body side to side. This exercise will help your lateral quickness. (Changing direction)
Depth Jumps (or stepping off a box)
2 sets of 15 reps. Use a box or bench that is 20" – 30" high. Step forward off the box and let yourself drop to the ground. As soon as you land, cock your body slightly and explode upward as high as you can. Jump up and not out and always bend at you hips and not your waist.