The Navy SEAL Physical Fitness Guide - Human Performance

164 Plyometrics

stress on the muscles, joints, and connective tissue. Table 9-1 provides an example of a 10-

week progressive plyometric program. Remember: exercises that mimic the activity to be

performed during the mission task should be selected.

Adapted from “Speed Development and Plyometric Training” by W. B. Allerheiligen, In: TR Baechle (Ed).

“Essentials of Strength Training and Conditioning”, National Strength and Conditioning Association

Champaign, ILL. Human Kinetics, (pp. 314-344), 1994.

Table 9-2 classifies plyometric exercises by their jump direction and intensity level.

This table can be used in combination with Table 9-1 to develop a specific plyometric

program. All exercises are described in detail in the following section.

Table 9-1. A 10-Week Plyometric Program

Weeks Exercises Volume

Weeks 1 and 2 4 Low Intensity 10 Reps: 2 Sets

Weeks 3 and 4 2 Low and 2 Medium Intensity 10 Reps: 2 Sets

Weeks 5 and 6 4 Medium Intensity 10 Reps: 2-3 Sets

Weeks 7 and 8 2 Medium Intensity and 2 High Intensity 10 Reps: 2-3 Sets 10 Reps: 2 Sets

Weeks 9 and 10 4 High Intensity 10 Reps: 2 Sets (Box Jumps)