The Plyo Box
Six weeks, two days a week, one plyo box: box jumps, lateral jumps, push-offs and step-ups. Few jumps, full rest, soft landings.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner to Intermediate
- Gear
- One sturdy plyo box, knee height or lower to start, on a floor that does not slide. Trainers on.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Up and Over
- Box Jump 4 × 3
- Lateral Box Jump 3 × 3 each side
- Single-leg Box Push-off 3 × 5 each leg
- Step-up 3 × 8 each leg
- Plank 2 × 30 sec
Rest a full minute between jump sets: every jump should be your best. Step down from the box, never jump down.
Day 2 Rhythm
- Box Jump, Multiple Response 4 × 3 in a row
- Side-to-Side Box Shuffle 3 × 20 sec
- Split Squat Jumps 3 × 5 each leg
- Bodyweight Squat 3 × 12
- Glute Bridge 2 × 15
Multiple response: land on the box, step down, and go again straight away for three. Shuffle light and quick.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
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