This program combines a weight training program with a plyometric program. Make sure you read the guidelines for plyometric training on the plyometrics page before you start...

Plyometrics article

MONDAY - Weight training
Use the heaviest weight possible that allows you to perform the desired number of repetitions.

Weight Training Routine
Exercise	Week1	Week2	Week3	Week4	Week5	Week6	Week7	Week8
Power cleans*	3x6	3x6	4x5	4x5	4x4	3x12	3x15	3x20
Squats	3x6	3x6	4x5	4x5	4x4	3x12	3x15	3x20
Dumbbell lunges	3x6	3x6	4x5	4x5	4x4	3x12	3x15	3x20
Standing toe raises	3x6	3x6	4x5	4x5	4x4	3x12	3x15	3x20
Bench press	3x6	3x6	4x5	4x5	4x4	3x12	3x15	3x20
Lat pull down	3x6	3x6	4x5	4x5	4x4	3x12	3x15	3x20
Dumbbell shoulder press	3x6	3x6	4x5	4x5	4x4	3x12	3x15	3x20
Crunches	3x20	3x20	4x20	4x20	4x25	4x25	4x30	4x30
Leg raises	3x10	3x10	4x10	4x10	3x15	3x15	3x20	3x20

*Power cleans are quite a complicated movement to perform correctly. Make sure you get proper instruction on technique and start using light weights.

TUESDAY - Plyometric Training
For a detailed description of these exercises click here.

Tuck jumps (3 sets 10 reps)
1) Stand with feet shoulder-width apart, knees slightly bent.
2) Jump up bringing your knees to your chest.
3) Land on the balls of your feet and repeat immediately.
4) Imagine the floor is like hot coals to reduce contact time with the ground.
5) Perform 10 continuous jumps for 1 set.

Running jump (2 sets 10 reps)
1) Stand with one foot slightly in front of the other.
2) Take three strides with a quick-quicker-quickest pace.
3) As your foot hits the ground on the third stride explode vertically using your arms for extra leverage.
4) Repeat starting with your other leg. This is one repetition. Turn around and repeat until you have performed 10 repetitions.

Depth jumps* (4 sets 10 reps)
1) Stand on a sturdy box or bench approximately 30cm (12in) high to start.
2) Step off the box, keep your torso upright, landing on both feet.
3) As you land jump up as quickly as you can minimising ground contact time.
4) Use your arms to mimic an action in your sport -- a shot in basketball, block in volleyball or header in soccer etc.
5) This is 1 repetition. Repeat for 10 jumps to complete 1 set.
6) As a progression increase the height of the box 10cm at a time up to a maximum of 50cm.

* Depth or reactive jumps are an advanced plyometric exercise. It is unadvised that athletes new to plyometrics or under the age of 16 should avoid this exercise.

WEDNESDAY - Rest

THURSDAY Weight training as per Monday

FRIDAY - Plyometric training as per Tuesday