Prerequisites for program
- Competency in major compound exercises, such as the back squat, deadlift, and bench press.
- Competency in the following Olympic lifts: the power clean and the split jerk.
- Competency in ballistic exercises (e.g., medicine ball throws) and plyometric exercises (e.g., depth jumps, hurdle jumps, proper landing mechanism*, etc.)
- Understanding of the RPE method. I have a document on the RPE method on my website: coachsaman.com (which you can download for free).
*What’s an improper landing-mechanism?
- Landing with the heels.
- Knees collapsing inwards when landing.
- Body shifting to one side excessively when landing.
- Unable to land relatively quietly; there’s a loud stomping sound.
- An overall lack of control and balance.
Equipment
- Barbells and bumper plates.
- Landmine attachment.
- Dumbbells of various weights.
- Non-bouncing medicine balls and a wall or partner to perform them with.
- Weightlifting shoes (not mandatory but recommended).
- Resistance bands.
- A large space to perform plyometric exercises.
Strength base
To get the most out of this program, I recommend a reliable base of lower-body strength. This is ambiguous, but on a very general basis, I would recommend a back squat of 1.5x your bodyweight, as leg and core strength are often seen as prerequisites for power exercises such as plyometrics.
How it works:
This is a downloadable digital product. Once you have completed your purchase and created an account, you will be able to access the downloadable program (PDF) in your account.
