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Power Plyos with Coach Isaiah
*Before beginning please review the legend in the community chat*
Power Plyos is designed to increase your power, explosive strength, speed, elasticity and propioceptive awareness.
This 6 week progr... Read More
Power Plyos with Coach Isaiah
6 Week Program
2 Days / Week
Sample Day
Here's a sneak peek from the You can only generate what you can absorb pt. 1
day
You can only generate what you can absorb pt. 1
This week we will work on absorbing force by increasing your capacities through loaded movements and landing mechanics.
Hip Prep
1
Prying Goblet Squat
2 Sets - 1) 30s Reps2) 30s Reps
2
Half Kneeling Windmill
1 Set - 1) 8 R/L Reps
3
Goblet Iso Calf Raise
2 Sets - 1) 20s Reps2) 20s Reps
Strength + Mobility
1
Circuit 3 rounds 1:30min Rest Between Rounds
Tgu Bridge
3 Rounds - 1) 2 R/L Reps2) 2 R/L Reps3) 2 R/L Reps
Rest: 0:40 sec
2
Rev Lunge To SL Drive
3 Rounds - 1) 5-8 R/L 2) 5-8 R/L 3) 5-8 R/L
Rest: 0:40 sec
3
SL Snap Down
3 Rounds - 1) 8 R/L Reps2) 8 R/L Reps3) 8 R/L Reps
Rest: 0:40 sec
Jump Rope Skill Practice
1
Jump Rope Matrix
3 Sets - 1) 30s Reps2) 30s Reps3) 30s Reps
Slow Things Down A Bit
1
Goblet Squat
3 Sets - 1) 6 Reps2) 4 Reps3) 2 Reps
2
Z Press
3 Sets - 1) 4-6 R/L 2) 4-6 R/L 3) 4-6 R/L
3
Heel Elevated Iso Lunge
3 Sets - 1) 20-30s R/L iso 2) 20-30s R/L iso 3) 20-30s R/L iso
Meet Your Coach
Isaiah Skinner
Coach
Isaiah Skinner is a Certified Kettlebell Instructor & Certified Personal Trainer based out of New York City. He has been in the fitness industry for over seven years. He works to empower people by bringing out their inner athlete via a holistic & sustainable approach to fitness and a healthy lifestyle. Through various principles of movement, athletic development, strength training and recovery strategies, Isaiah is able to help people increase their flexibility, mobility, endurance and performance capabilities.
Who's This For
This program is for anyone looking to increase their power, speed, explosive strength and develop athleticism.
Loads are arbitrary. Use the reference below as a general rule of thumb:
Light-an easy load you can pick up without warming up or use for 10+ reps.
Moderate-a load that may feel easy but can be challenging at times. 5-10 reps may be challenging.
Heavy-near max effort. A load that is very challenging and taxing on your central nervous system. 1-4 reps.
Below is a legend for key terms:
KB-kettlebell
DB-dumbbell
R/L-right/left
SA-single arm
SL-single leg
DL-deadlift
20s-20 seconds
CNS-central nervous system
Equipment
Required
kettlebells
dumbells
jump rope
long loopy band
short loopy band
med ball
yoga block
Suggested
hurdles
plyo box
stepper
Features
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Track Exercise Progress
Web + Mobile Apps
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