Explosive power is important for all athletes.

Athletes need to understand several important things about power training. First, it is meant to be done with perfect technique. Second, it is meant to be done explosively. Third, with power training, the volume needs to be low and complete needs to be complete. You do not want to be fatigued during power training.

RELATED: The Complete Athlete 1-Year Workout Plan: Strength Training

The power training outlined in this article aligns with strength training in the weight room. So on days when you perform Olympic lifts, you will also perform plyometrics.

Like the other articles in this series, power training is organized into off-season, pre-season, in-season and recovery periods. The volume and intensity of the exercises steadily increase as the year progresses.

RELATED: The Complete Athlete 1-Year Workout Plan: Metabolic Conditioning Phase

Off-Season

Block 1

Day 3

• Standing Long Jump: 5x
• Mini-hurdle Hops: 3×10 yards
• Vertical Jump: 5x
• Box Jumps: 5x

Block 2

Day 2

• Mini-hurdle Hops: 3×20 yards
• Box Jumps (over the boxes, not onto them): 2×5
• Vertical Jump: 2×5
• Split Jumps: 2×5 each leg

Block 3

Day 2

• Mini-hurdle Hops: 3×20 yards
• Box Jumps (over the boxes, not onto them): 3×5
• Vertical Jump: 3×5
• Split Jumps: 3×5 each leg

Pre-Season

Day 2

• Bounds: 3×40 yards
• Mini-hurdle Hops: 3×30 yards
• Squat Jump: 3×10
• Split Jumps: 3×10 each leg

Day 5

• Medicine ball toss, forward: 5x
• Medicine ball toss, backward: 5x
• Medicine ball chest pass: 10x

In-Season

Done with strength training

Recovery

No power training during recovery period

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