Bodyweight Training Plan: Day 5 - Power

Bodyweight Training Plan: Day 5 - Power
Presented by Spartan Training®

Plyometric training is an effective tool for almost any individual. Whether your goal is to lose weight, increase speed and agility, or improve your reaction time, you should be doing some form of plyometric workout.

Plyometrics encompass all quick, explosive movements. Depending on your skill level, this could be any movements from a box jump to how you get out of a chair, or a decline power push up to a power push up on the wall. Only you know your true skill level. Find the appropriate starting point for you, but challenge yourself. If you are finishing an exercise and think you could have done more, increase your level of difficulty.


Perform this workout as 1 large super-set done 3 times.

Dynamic Warm Up


Jump Rope/ Jumping Jacks - 3x1 min (7-8 RPE)

Squat Jumps - 3x10 (7-8 RPE)

Power Push Ups - 3x10 (7-8 RPE)

Alternating Lunge Jumps - 3x10 (7-8 RPE)

Broad Jumps - 3x10 (7-8 RPE)

Lateral Ape Walks - 3x10 (7-8 RPE)

Kneeling Jumps - 3x10 (7-8 RPE)

  • Starting in a double kneeling position, forcefully swing your arms and pull your knees in to your chest. Your goal is to land on your feet. Not quite there yet? Try a tuck jump.

Knee Drives on Bench - 3x10 (7-8 RPE)

Jumping Pull Ups - 3x10 (7-8 RPE)

Burpees - 3x10 (7-8 RPE)

Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

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