Tier 4: PlyoAthlete

BLOC Gym

Plyometrics
Coach
Colton Waltner

Fourth 3-week plyometric program further progressing the movements from Tier 1,2, and 3 with increasing difficulty. If you don't have a box and hurdles, I highly recommend them as many of the movements in this Tier require something to jump over and jump on. Plyometrics refers to any exercise or activity that is short, fast and explosive, allowing you to generate maximum force in the muscle in the shortest period of time. Focusing on the CONCENTRIC (explosive) part of the movements along with the ECCENTRIC (controlled) part of the movements.

What seperates PlyoAthlete from other plyometric programs is that it's designed by high level athletes. The movements you will perform have been collected and developed over many years through my experience as a professional baseball player and training numerous professional athletes in other sports such as Volleyball, Basketball, Football and Hockey. This is a proven system that will undoubtedly help you to run faster, jump higher, and become a more explosive and complete athlete.

Come see for yourself!

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How Will My Game Change?
1). Improved Power: Plyometrics involve rapid contraction and extension of muscles, leading to increased performance in all sports. 2). Enhanced Speed and Agility: Plyometric training focuses on fast, explosive movements, which translate to improved speed and agility. 3). Injury Prevention: Stronger muscles and improved balance can help athletes withstand the physical demands of their sport.
Features
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Programming 4 days per week
3 Lower Body and 1 Upper Body Plyometric workouts per week. You can add these at the beginning of your workouts or be done by themselves.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Get your programs anywhere with quick and easy access through the TrainHeroic App.
Equipment
Required
Plyo Box // Hurdles
Recommended
Medicine Ball
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1

A1

Alt. Pogo Split Jumps

4 x 10

A2

Hurdle Jumps To Broad Jump

4 x 5

B

SL Hurdle Jumps To Box Jump (ea)

3 x 3

C

Approach Box Jumps

3 x 4

Monday
Week 1 Day 2

A

Lateral Plyo Push Ups

4 x 10

B1

Kneeling Med Ball Chest Pass

4 x 10

B2

Split Stance Lateral Med Ball Toss (ea)

3 x 8

Tuesday
Week 1 Day 3

A1

Consecutive Broad Jumps

4 x 5

A2

Hurdle Jump SL Lateral Jump To Box Jump (ea)

4 x 3

B

SL Lateral Hurdle Jump To Broad Jump (ea)

3 x 4

C

Full Depth Squat Jumps

3 x 8

Wednesday
Week 1 Day 4

A1

Consecutive 180 Hurdle Jumps

4 x 6

A2

Bulgarian Split Pulse Jumps (ea)

4 x 6

B

Lateral Hurdle Jumps To Box Jump (ea)

3 x 3

C

SL Landing Box Jump (ea)

3 x 3

Coach
coach-avatar Colton Waltner

I'm a lifelong athlete. My experience as a college and professional (Minnesota Twins) baseball player has given me the exposure to high levels of training for more than 10 years. With that knowledge my purpose instantly shifted to helping athlete's maximize their performance in their specific sports. I can't wait for the opportunity to help YOU unlock your athletic potential with Plyometrics.

Tier 4: PlyoAthlete