The Ultimate Plyometric Workout 2
Do this routine twice a week, beginning with a 10-minute total-body warm up.
Complex Training: Do three rounds of the exercises below, resting three full minutes between rounds – no cheating. You need these longer breaks to fully recover and do every rep explosively. That will translate into more power and strength.
- Bench Press: Load a barbell so it feels moderately heavy. Lie on bench, feet flat on the floor, upper back pressed into bench, and abs engaged. Grab the bar with hands shoulder-width apart and lower it to chest; push up for one rep. do four more.
- Elevated Pushup: Get into a pushup position with hands shoulder-width apart and centered on a bench. Lower until chest touches bench, then push up hard, bringing hands off bench land with hands back on bench; immediately repeat. Do four reps.