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Workout · Strength

20-Minute Plyometric Power

Jumps and throws for explosive power, done fresh with full recovery so every rep is fast.

Length

20 min

Level

Advanced

Format

Straight sets

Equipment

Plyo box, Medicine ball

Athlete jumping in warehouse

Your session

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Power is a skill. Quality beats fatigue: stop the set the moment reps slow down or landings get noisy.

Only do this when you're fresh, ideally before strength work. Rest fully between sets.

Jumps

Rest 60–90 seconds between sets

  1. 1
    Box Jumps

    Step down, don't jump down

    4 × 4 repsRest 1m 15s
  2. 23 × 3 repsRest 1m 30s

Throws

Rest 60 seconds between sets

  1. 13 × 6 repsRest 1 min
  2. 23 × 5 each sideRest 1 min
  3. 33 × 5 repsRest 1 min