Plyometrics

• Lower Body
  • Depth Jumps
    • Platform
    • Vertical
    • Staircase
    • Long
  • Multiple Jumps
    • Box Jumps
    • Long Jumps
    • Vertical Jumps
    • Stair Jumps
    • Hurdle Jumps
  • Marches
    • Box Jump March
    • Box March (High)
    • Box March (Low)
  • Lateral Jumps
    • Barrier Lateral Jump
    • Box Lateral Jump
    • Box Lateral Shuffle
• Core (mid-section)
  • Broomstick Twist
  • Medicine Ball
    • Seated Twist
    • Standing Twist
    • Seated Side Throw
    • Sit-up
• Upper Body
  • Push up
    • Depth
    • Clap
  • Medicine Ball

Weight Training

• Cable
  • Push Pull
• Lever
  • Jam
    • One Arm
  • Push Pull
• Weighted
  • Power Straight

 Olympic Style Weightlifts

• Clean and Jerk
  • Front Squat
  • Hang Jump Shrug
  • Jump Shrug
  • Hang Pulls
  • High Pulls
  • Hang Cleans
  • Clean
  • Push Press
    • Behind Neck
  • Split Jerk
    • Behind Neck
• Snatch
  • Hang Snatch
  • Overhead Squat
  • Press Under
  • Quick Drop

Example Clean & Jerk Training Progressions

• Progression A
  • Deadlift
  • Full Squat
  • Front Squat
• Progression B
  • Shrug
  • Hang Jump Shrug
  • Jump Shrug
• Progression C
  • Hang Pull
  • High Pull
• Progression D
  • Hang Clean
  • Clean
• Progression E
  • Military Press
  • Push Press
  • Split Jerk
• Clean and Jerk