Bound to Run
Madeleine Nilsson Training
PlyometricsThe program has four different phases: Foundation building, Skill development, Added challenge and Peak power and you don’t need any previous experience as we’ll start from scratch. The plan has two workouts per week and each one takes around 20-30 minutes.
Why plyometrics? Plyometric training is a form of exercise that uses rapid, powerful movements that target fast-twitch muscle fibers. These fibers help generate explosive power that increases speed and strength. Plyometrics can include different types of explosive exercises like jumping and throwing. This program focuses on a combination of plyometric and non-plyometric hops and jumps that will improve your speed and strengthen your muscles, tendons and joints to help prevent injuries.
Equipment: All you need is some low and/or high boxes. You can use stacked weight plates if you don’t have access to boxes. Optional: For one of the sessions you have the option to use hurdles, or other obstacles that you have access to.
How to implement: The program is designed to be combined with running or strength training. I recommend you to do the plyometric/jump workouts either before or after a speed work/interval day or gym session. However, you know your body best so feel free to adjust according to your situation.
Warm Up
A
Optional Warmup: Easy Cardio + Dynamic Mobility 1. Light cardio (walk, jog, bike) 5 minutes 2. Hamstring Flossing 10/side 3. Tabletop Hip Circles 10/side 4. Calf Pedals 10/side 5. Twist Lunges 5/side 6. Side Lunge with Pivot 5/side
Workout
B
Do 3 sets of these 5 exercises. Do the exercises in a sequence and rest 30 seconds between each one. After one full round - rest 2 minutes. 15 Ankle Hops 10/side Split Ankle Hops 10/side Lateral Hops 20 Front to Back Hops 10/side Single Leg Front to Back Hops
Warm Up
A
5 minutes Light Cardio (walk, jog, bike) 10/side Single Leg Bridge + Hip Circles 10/side Knee Raise to Reverse Lunges 10/side Groin Flossing 10/side Supine Hip Circles 10/side Tabletop Hip Drops
Workout
B
Do 3 sets of these 5 exercises. Do the exercises in a sequence and rest 30-60 seconds between each one. After one full round - rest 2 minutes. 5 Continuous Broad Jumps 5/side Staggered Stance Vertical Jumps 5 Pause Broad Jumps 8 Squat Jumps 5/side Split Jumps
Madeleine Nilsson
🫶🏻 I help you get stronger, faster & healthier 🇸🇪 Triple Jumper, Personal Trainer & Nutrition Coach
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