8 Week Rotational Power/12-week Plyometric Programs
This eight-week program is designed to target both anti-rotational core stability needs and pure rotational power.
It is designed to move from strict rotation, rotation with a weight shift and finally, rotation with a countermovement (enhancement of energy transfer. In addition, it moves from heavier, strength-speed medicine ball work to lighter medicine balls that move towards pure speed and velocity work.
Perform each week of both anti-rotational and rotational exercises together. The desired exercises, sets, repetitions and weight are listed.
The twelve-week plyometric program is built for both beginners and more advanced athletes (two options), and also comes with a full list of guidelines for plyometric training.
It is designed to progress a beginner from basic, extensive plyometrics where they will learn to use their body properly. Proper loading, use of the lower half and landing mechanics are stressed.
For the advanced option athlete, the program will move from basic jumps with a standard load, to jumps with countermovements and finish up with jumps with rotation involving multiple planes.
Link to the excel sheet for the 8-Week Rotational Power Program:
Link to the excel sheet for the 12-Week Plyometric Progression Program:
*NOTE: BY USING THESE PROGRAMS YOU ACKNOWLEDGE THAT YOU UNDERTAKE ALL LIABILITY ASSOCIATED WITH STRENGTH TRAINING, RELIEVING LIABILITY FROM CHALLENGER TRAINING SYSTEMS INC. THIS CAN INCLUDE BUT IS NOT LIMITED TO: ROUTINE INJURIES, SEVERE INJURIES OR FATAL INJURIES. THESE PROGRAMS ARE SIMPLY RECOMMENDATIONS FOR ROUTINE/COMMON EXERCISES*