7-day, 6-week plyometric program, first week

[Hedgehog Ninja]

Hi guys

This is the first week of my 6-week plyometric program. My sport is fencing - am a member of the GB international squad. I have compiled these exercises from various sources with the aim of improving upper and lower body speed.

A lot of these exercises are used by football, rugby and pro tennis players - as fencing is all about speed and technique I've taken workouts from these sports and added them into this program.

Constructive criticism very welcome. :)

Test 7-Day Plyometric Program

Friday: Plyometrics
Chest throw 2x10
Tuck jumps 2x10
Side throw 3x10
Ricochets 2x15
Pullover throw 3x10
Depth jumps* 2x10

Saturday: Strength
Chin-ups 1x10
Pull-ups 1x10
Dips 1x10
Stationary snatches 3x5
Shoulder press 3x5
One-legged squat 2x10 l,r
Front squat 3x10
Pull-ups 1x10
Chin-ups 1x10
Dips 1x10

Sunday: Plyometrics
Tuck jumps 2x10
Depth jumps* 2x10
Bounding 2x10
Short sprint x4

Monday: Strength
Chin-ups 1x10
Pull-ups 1x10
Dips 1x10
Stationary snatches 3x5
Shoulder press 3x5
One-legged squat 2x10 l,r
Front squat 3x10
Pull-ups 1x10
Chin-ups 1x10
Dips 1x10

Tuesday: SAQ
Silent run to track
6x laps (aim to add 1 lap per week)
Bounding 2x10

Wednesday: Free bouting

Thursday: Rest