Coffey Strong

Coach
Jared Coffey

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

Mobility Warm Up

This is an optional circuit of effective mobility training you can do daily, before, or after your plyo/strength sessions. Aim for 60 seconds for each stretch.

Prep

B

Plyometric Warm Up

The goal here is to prep your tissues for more demanding exercises. For the hinge RDL & frankensteins, perform 10 reps on each side for 1-2 sets. For the each dribble, butt kicks, lateral shuffles, and cariocas aim for 20-30 yards over 2-3 sets.

Strength/Power

C

Pogo Hop Series

Perform the rebounds first. Do 5 total reps with 20-30 seconds rest between each. For the pogos, the goal is low intensity extensive plyos. So keep it light here and focus on rhythm. Aim to perform 10-15 yards each way or a total of 20-40 repetitions per set

Strength/Power

D

Skip & Switch Series

The goal here is to lay the foundation down for A-skips and A-switches. Aim for 6-10 reps each side for 2-3 sets

E

Alternating Mini Bounds

2 x 20

F

scissor mini bounds

2 x 20

G

rhythm jumps

2 x 10

H

Frog Jumps

2 x 5

Tuesday
Week 1 Day 3

Prep

A

Mobility Warm Up

This is an optional circuit of effective mobility training you can do daily, before, or after your plyo/strength sessions. Aim for 60 seconds for each stretch.

Prep

B

Plyometric Warm Up

The goal here is to prep your tissues for more demanding exercises. For the hinge RDL & frankensteins, perform 10 reps on each side for 1-2 sets. For the each dribble, butt kicks, lateral shuffles, and cariocas aim for 20-30 yards over 2-3 sets.

Strength/Power

C

Pogo Hop Series

Perform the rebounds first. Do 5 total reps with 20-30 seconds rest between each. For the pogos, the goal is low intensity extensive plyos. So keep it light here and focus on rhythm. Aim to perform 10-15 yards each way or a total of 20-40 repetitions per set

Strength/Power

D

Skip & Switch Series

The goal here is to lay the foundation down for A-skips and A-switches. For the A-Skip aim for 10-15 yards or 6-10 reps per leg over the course of 2-3 sets. For the high knees aim for 8-10 reps each side or 30 seconds over the course of 2-3 sets.

E

Alternating Mini Bounds

2 x 20

F

scissor mini bounds

G

short stride bounds

2 x 20

H

Broad Jump

3 x 5

Thursday
Week 1 Day 5

Prep

A

Mobility Warm Up

This is an optional circuit of effective mobility training you can do daily, before, or after your plyo/strength sessions. Aim for 60 seconds for each stretch.

Prep

B

Plyometric Warm Up

The goal here is to prep your tissues for more demanding exercises. For the hinge RDL & frankensteins, perform 10 reps on each side for 1-2 sets. For the each dribble, butt kicks, lateral shuffles, and cariocas aim for 20-30 yards over 2-3 sets.

Strength/Power

C

Pogo Hop Series

Perform the rebounds first. Do 5 total reps with 20-30 seconds rest between each. For the pogos, the goal is low intensity extensive plyos. So keep it light here and focus on rhythm. Aim to perform 10-15 yards each way or a total of 20-40 repetitions per set

Strength/Power

D

Skip & Switch Series

The goal here is to lay the foundation down for A-skips and A-switches. Aim for 6-10 reps each side for 2-3 sets

E

Alternating Mini Bounds

2 x 20

F

scissor mini bounds

2 x 20

G

scissor bounds

2 x 20

H

rhythm jumps

2 x 10

I

Skater Jump (continuous)

2 x 8

4 Week Plyometrics Basics Program