Create Your Own Plyometric Training Program | Part 3

In the third phase of my general plyometric training programs, I focus on the concentric phase, along with specificity. In phase one, you built up your strong base of force absorption, and developed lower extremity energy efficiency with connected jumps.

This post is part three of how to create your own plyometric training program (for Part One, and Part Two, click the respective text).

During phase two, you developed efficiency in your amortization phase by reducing your time in transition between absorption and production.

Now, it’s time to emphasize your ability to produce force.

Production of Force

As the third phase is our peak phase, you’ll want to crank up the intensity on your explosive movements. This is the culmination of the plyometric training you did in the last two phases, as here, you’ll  focus on jumping as high, or as far, as you can.

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To do this, you’ll perform high approach box jumps, hurdle jumps, or stay in a certain percentile when you perform broad jumps. Whatever movement you pick here should be done with intensity to solidify all the work you’ve done so far.

Integrated Plyometrics

In this segment of your plyometric training, you’ll connect near max effort jumps in different planes of movement.  As I said above, in the third phase, we’re peaking, so we want to make sure intensity is high.

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That being the case, in this segment, you’ll basically perform connected jumps, but with higher intensity.

Some jumps you can do are broad to lateral, vertical to broad, broad to vertical. You can get creative.

Also, don’t forget that you can perform these both unilaterally and bilaterally to make yourself a springy, explosive, machine.

Sports Specific

I mentioned above that this phase of plyometric training is focused on specificity. That means you’ll perform movements that are specific to your sport and goals. For example, if your goal is a higher vertical jump, you’ll perform that max vertical jump in your training.

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If you’re a basketball player, you’ll perform drop step box jumps, or single leg approach box jumps that mimic a lay-up.

This is where you can get creative and start mixing different elements of your sport into your explosive training.


Plyometric training is something that can be confusing and frustrating. Most of the guys on YouTube showing off their wild dunks, sharing suboptimal jumping programs misdirect young athletes trying to achieve their goals.

My hopes in sharing this information with you is that you can implement it to help you reach your wildest athletic goals.

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