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Michael Doscher, MS,

CSCS-CP, SCCC
Head Speed/Strength &
Conditioning Coach
Valdosta State University
1500 North Patterson Street
Valdosta, GA 31698
Work: 229-333-5846
Home: 229-253-9292
Cell: 229-630-6860
Email address: mdoscher@valdosta.edu
EXPLOSIVE TRAINING
PROGRAMS USING OLYMPIC
AND PLYOMETRIC EXERCISES

APPLICATION AND PROGRAM
DESIGN
MY PHILOSOPHY ON OLYMPIC
& PLYOMETRIC EXERCISES
Explosive and Olympic exercises are as safe as
any other training exercises
Children of all ages already do some type of
explosive type of exercise
Explosive and Olympic exercises can be taught
at even a young age (3 - 5 years old)
All sports are based on explosion and speed
The most important part of any athletic training
program
Technique is more important then weight
MY PHILOSOPHY CONTINUED
Movements are similar to the type of movement
in sports ( Triple Extension/multi-Jointed )
Movement needed to do exercises simulates
the time it takes to do the sport movement
Develops great stability and coordination in
body
Builds self confidence and mental toughness


MY PHILOSOPHY CONTINUED
Use Olympic & Plyometric exercises for
power development and speed, not for max
strength.
Never use as a conditioning tool
Keep in mind that you are training athletes
not Olympic lifters
Be creative

APPLICATION OF OLYMPIC
EXERCISES
Olympic exercises
Use for all sports even distance sports
Keep training level and age of athlete in mind
Taught as a part/whole/part philosophy
Pick one or two exercises at beginner phase then progress
Exercises should be first in weight workout in early phases
Progress as technique improves
Triple extension and speed of movement is key
Start with bars then move to D.B.
Start with two legs and arms, progress to one leg or one arm
Work up to combination of one leg, one arm or alternating

PROGRAM DESIGN FOR OLYMPIC
EXERCISES - BEGINNER
Beginner Technique
phase
General
prep phase
Strength
phase
Speed/
strength
phase
Power
phase
Power
endurance
phase
Times a
week
1 2 2 3 3 3 4 3 4
Number of
exercises
1 2 2 3 3 4 4 4 4 5
Sets 3 4 3 4 4 4 - 5 4 5 6
Reps 5 3 5 1 3 1 3 1- 5 1 5
Percents 30% - 65% 50% - 70% 60% - 85% 70% - 90% 75% - 95% 30% - 75%
Number of
weeks
3 4 3 4 4 5 3 4 1 2 1 2
Rest
between
sets
2 3
minutes
2 3
minutes
2 3
minutes
2 3
minutes
2 3
minutes
1 minute
PROGRAM DESIGN FOR OLYMPIC
EXERCISES - INERTMEDIATE
Intermediate Technique
phase
General
prep phase
Strength
phase
Speed/
strength
phase
Power
phase
Power
endurance
phase
Times a week 2 3 3 3 4 4 3 4 3 4
Number of
exercises
3 4 4 4 5 5 6 4 5
Sets 3 4 4 5 5 6 5 6 4 5 6 12
Reps 5 3 5 1 5 1 3 1- 5 1 3
Percents 50% - 65% 65% - 75% 70% - 90% 75% - 95% 75% - 95% 60% - 85%
Number of
weeks
2 4 5 5 6 4 5 3 2 3
Rest between
sets
2 minutes 2 3
minutes
1 2
minutes
1 2
minutes
45 seconds
1 minute
45 seconds
PROGRAM DESIGN FOR OLYMPIC
EXERCISES - ADVANCED
Advanced Technique
phase
General
prep phase
Strength
phase
Speed/
strength
phase
Power
phase
Power
endurance
phase
Times a
week
3 3 4 4 4 5 3 4 3 4
Number of
exercises
4 5 5 6 6 4 5 5
Sets 4 5 6 6 8 6 10 6 10 15
Reps 5 3 5 1 3 1 3 1 - 3 1
Percents 60% - 70% 75% - 85% 80% - 100+% 75% - 95% 75% - 95% 70% - 90%
Number of
weeks
1 2 3 4 4 3 4 3 4 4 5
Rest
between
sets
2 minutes 2 3
minutes
1 2 minutes 1 2
minutes
45 seconds
1 minute
45
seconds
TYPES OF OLYMPIC
EXERCISES
2 point clean & snatch
3 point clean & snatch
Olympic clean & snatch
Power clean & snatch
Hang clean & snatch
Clean & snatch jump shrug
Clean & snatch high pulls
Rack cleans & snatch from different levels
All the cleans & snatch with D.B.
All the cleans & snatch with one leg
All the cleans & snatch with a combination
Push press & push jerks
All the pushes with D.B.
All the pushes with one leg
All the pushes with a combination
APPLICATION OF PLYOMETRIC
EXERCISES
Plyometric exercises
Great for all sports
Done first in workout order in beginning training programs
Keep training level and age of athlete in mind
Basic strength levels must be reached, to move up in plyometric
exercises
Do not use as conditioning
Good landing mechanics is a major emphasis
Start with low impact and progress as learning and training
abilities improve
Should be done separate at first, from weight workout
Use body weight first, then progress to equipment as skill level
improves

PROGRAM DESIGN FOR PLYOMETRIC
EXERCISES LOWER BODY
Lower body Beginner

Intermediate Advanced
Times a week 1 2 2 3 3
Number of exercises 4 8 6 10 6 8
Sets 2 3 3 4 3 4
Reps 10 15 8 12 6 10
Intensity Low - medium Medium high High shock
Number of weeks 3 4 5 3 4
Rest between sets Full recovery Full recovery Full recovery
PROGRAM DESIGN FOR
PLYOMETRIC EXERCISES - TRUNK
Trunk Beginner

Intermediate Advanced
Times a week 1 2 2 2 3
Number of exercises 2 3 3 4 3 4
Sets 2 3 3 4 3 4
Reps 6 10 8 12 6 10
Intensity Low Medium High
Number of weeks 3 4 5 3 4
Rest between sets Full recovery Full recovery Full recovery
PROGRAM DESIGN FOR PLYOMETRIC
EXERCISES - UPPER BODY
Upper body Beginner

Intermediate Advanced
Times a week 1 2 2 2 3
Number of exercises 2 3 3 4 3 4
Sets 2 3 3 4 3 4
Reps 6 10 8 12 6 10
Intensity Low Medium High
Number of weeks 3 4 5 3 4
Rest between sets Full recovery Full recovery Full recovery
TYPES OF PLYOMETRIC & EXPLOSIVE
EXERCISES LEGS
Legs
Pogo jumps
Squat jumps
Split jumps
Scissor jumps
Rocket jumps
Star jumps
Hops
Bounding
One leg hops
Depth jumps
Hurdle jumps
Standing long jumps
Knee tuck jumps
Med ball throw and sprint
Much more


TYPES OF PLYOMETRIC & EXPLOSIVE
EXERCISES - TRUNK
Trunk
Med ball twist
Med ball over under
Wood chops
Diagonal wood chops
Shovel toss
Twist & toss
Med ball throws
Floor kick ups
Leg toss

TYPES OF PLYOMETRIC & EXPLOSIVE
EXERCISES UPPER BODY
Upper body
Chest passes
Sit up & throws
One arm throws
Heavy bag jams
Band presses
Bench throws
Clap push ups
Box drop push ups


TYPES OF TRAINING METHODS
Individual training
Olympic lifts only
Plyometric exercises only
Combination training
Train both Olympic and Plyometric exercises during two
different training sessions
Complex training
Train both Olympic and Plyometric exercises during the same
training session
Complex circuit exercises
A series of Olympic and/or Plyometric exercises coupled
together to form a set


EXAMPLES OF TRAINING
METHODS
Individual
Olympic
Day 1
Clean & jerk, snatch high pulls, clean jump shrugs
Day 2
Snatch, clean pulls from blocks, push press
Day 3
Clean, snatch jump shrugs from floor, push jerk


EXAMPLES OF TRAINING
METHODS
Combination training
Day 1
Training session 1
Pogo jumps, knee tuck jumps, scissor jumps
Training session 2
Clean, snatch high pulls, push press
Day 2
Training session 1
Squat jumps, split jumps, side hops
Training session 2
Snatch, Olympic clean, block snatch jump shrugs
Day 3
Training session 1
Rockets, bounding, power skips, long jumps
Training session 2
Olympic clean & jerk, rack cleans, hang snatch
EXAMPLES OF TRAINING
METHODS
Complex training
Day 1
Hang clean & jerk/squat jumps, Olympic
snatch/star jumps, push press/med ball throws
Day 2
Hang snatch/box jumps, rack clean pulls/hurdle
jumps, split push press/scissor jumps
Day 3
Power clean/long jumps, Olympic snatch/med ball
star jump throw, split push jerk/split jumps
TYPES OF TRAINING METHODS
Complex circuits exercises
Complex 1
Clean, snatch, front squat press, good morning, back squat
press, bent over row
Complex 2
Full squat, squat to press, squat jump
Complex 3
D.B. clean high pulls, D.B. snatch, D.B. squat split press,
D.B. RDL, D.B. bent over row
Complex 4
Snatch, snatch squat, push jerk, squat jumps, good morning

FINAL THOUGHTS
Both training methods are essential in the
development of peak athletic performance
Technique is more important then weight
Athletes progress at different levels, try to
individualize as much as possible
especially at the beginner and advance
levels
Be creative and train hard


REFERENCES
High Power Plyometrics, James Radcliffe &
Robert Farentinos
Explosive Power & Strength, Donald Chu
Several articles from Pure Power Magazine
Explosive Exercise: Theoretical & Practical
Aspects, NSCA National Conference Pre -
Conference Symposium, 2000
Programming article, Ian Moir
Periodization Training for Sports, Tudor Bompa
Jumping into Plyometrics, Donald Chu
THANKS TO
My family
NSCA Georgia Chapter
All my coaches & athletes I have worked with and
trained
Dan Austin
Mark Philippi
Al Miller
All other coaches that have helped me along the way
Debi Frocks chief editor


QUESTIONS?
THANK YOU