Critic my plyo program

WEEK 1
-Perform 2 sets of Squat Lunges (10 repetitions each set)

-Perform 2 sets of Step-ups (10 repetitions each set)

WEEK 2
-Perform 1 set of Lateral Cone Hops (15 jumps)

-Perform 1 set of Skipping Jumps (25 yards)

-Perform 1 set of Rim Jumps (15 jumps)

-Perform 2 sets of Squat Lunges and 2 sets of Step-ups (same repetitions as in week 1)

WEEK 3
-Perform 1 set of Lateral Cone Hops

-1 set of Bounding (25 yards)

-1 set of Skipping

-1 set of Box Jumps (10 jumps)

-2 sets of Rim Jumps

-2 sets of Squat Lunges

-2 sets of Step-Ups

For Skipping, Rim Jumps, Squat Lunges, and Step-Ups, do the same amount of repetitions as described in the earlier weeks.

WEEK 4
-2 sets each of Lateral Cone Hop, Skipping, and Rim Jumps

-1 set each of Bounding and Box Jumps

-3 sets each of Squat Lunges and Step-Ups

Same Repetitions in each exercise as described in earlier weeks.

WEEK 5
-2 sets each of Lateral Cone Hop, Bounding, Skipping, Box Jumps, and Rim Jumps

-3 sets each of Squat Lunges and Step-Ups

WEEK 6, 7 AND 8
-2 sets each of Lateral Cone Hops, Bounding, Box Jumps, and Rim Jumps

-3 sets of skipping

-3 sets each of Squat Lunges and Step-Ups

After each workout, cool down with 1/4 mile jog in normal running shoes. Or indoors, try jumping rope 2 minutes in JumpSoles. Stretch. Proper resting on off days is very important, as it takes at least 48 hours to properly rebuild the muscle fibers broken down by repetitions and strength training.

There's nothing obviously wrong with the program but it we need a little more info to really give a good critique. What are you trying to accomplish with the plyos? What event do you compete in? Without knowing the answers to these questions I'd still suggest the following:
*Keep the reps a little lower.
*Don't only do plyometric training on a given day. Each training day should have some type of training for each biomotor ability (strength, flexibility, endurance, speed, ).
*Consider using more of what are called "short jumps." This includes things like standing long jumps, standing triple jumps, etc. Your rim jumps also fall into this category. Short jumps are great for developing the qualities you want to develop early on in the season and are a nice lead in to more ballistic jumps like bounding and eventually box jumps.
*Don't do box jumps yet. They are very intense and doing them very early in the season leaves you little to progress to later in the season when intensity should be progressing.
*Consider doing the same routine for 4 consecutive weeks before you switch up the exercises. You'll see a better adaptation this way.

ELITETRACK Founder