Upper Body Plyometric For Pushing Power

Sequence Progression for Upper Body Plyometric

[Drop Push Up]

Objective: Developing landing mechanics.

Instruction: Begin with hands slightly closer than shoulder width apart, quickly take off your hands off the ground while bringing your hands to your shoulder width apart as you land softly to the ground.

Targeted Sets And Rep: 3x5-6

Rest: Rest 5s in between rep / Rest 2min in between sets

[Jump Push Up Max]

Objective: Develop upper body pushing power with soft landing mechanics.

Instruction: Begin with hands slightly wider than shoulder width apart. Allow yourself to drop quickly and immediately push off as hard as you can and land softly with your hands upon contacting the ground.

Targeted Sets And Rep: 3x5-6

Rest: Rest 5s in between rep / Rest 2min in between sets

[Jump Push Up Reactive]

Objective: Develop upper body pushing power with repetitive motion.

Instruction: Begin with hands slightly wider than shoulder width apart. Allow yourself to drop quickly and immediately push off as hard as you can and land softly with your hands upon contacting the ground. As you land quickly push off again and repeat.

Targeted Sets And Rep: 3x8

Rest: Rest 2min in between sets