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Week 3: Explosive Strength & Power Conditioning

This week is all about controlled explosiveness, agility, and athletic performance. The focus is on plyometrics, unilateral strength, and full-body power using minimal equipment. Expect high-intensity sessions to push your limits and build functional power.

Day 1: Plyometric Power & Agility (50 minutes)

6 exercises

Broad Jumps

3 × 8-10

Jump Squats with Pause

3 × 10-12

Lateral Bounds

3 × 8-10 each side

Burpee to Tuck Jump

3 × 8-10

Plank Shoulder Taps to Push-Up

3 × 10-12

Jump Rope Sprints (real or simulated)

3 × 45-60 seconds