tu masz taki ogolny plan jak poprawic wyskok z jednej nogi
ON Week 1:
Monday: Weights
Dynamic Warmup
Clean 5,4,3,3 moderate weight
10-12″ Barbell Box Step-Up: 3×6, moderate weight
Barbell Calf Raise: 3×10, moderate weight
Jump Squats with minimal knee bend and ground time , 2×15, 45lb
Stretching
Recovery Methods
Tuesday: Plyometrics
Dynamic Warmup
Bounding: Full Recovery Between Sets
LRLRLR x 30m
LLRR x 30m
LLLRRR x 30m
LLLL x 30m
RRRR x 30m
LRLRLR x 50m x 2
Hurdle Hops: 6×4 over higher hurdles
Jump Roping 3×50
Wednesday: slow jog/stretch/recover
Thursday: Weights
Dynamic Warmup
Snatch or Jerk/
Push Press: 5,4,3,3 moderate weight (75-80% 1RM)
1/2 Squat: 3×6 moderate weight
Single Leg Calf Raise: 2×10 with weight
Jump Squats like Monday: 2×15, 45lb
Friday: Plyometrics
Bounding with 8-16lb weight vest
LRLRLR x 25m
LLRR x 25m
LLLRRR x 25m
LLLL x 25m
RRRR x 25m
LRLRLR x 40m x 2
Hurdle Hops 5×5 (lower hurdles) make sure minimal ground contact time is attained
Jump Roping 3×50.
ON Week 2: slightly higher intensity, lower volume