Curt's list of Plyos

National Guard Biathlon Training Plyo List

  • Duck
  • Lunge Walk (1x20)
  •  Walk (2 x 20)
  • Polynesian Death Dance (1 x 10 steps each side)
  • Side Hops (1x20 each side)
  • Skate Hop (2x20 each side)
  • Indian Hop (1x20)
  • Two-legged Frog hop (2x10 hops)
  • One legged Hop (1x10 hops each side)
  • Alternate Leg Bounds (2x10 steps)
  • Single and Double-legged Box Jumps(series of 6-10)

Circuit List

  • Dips
  • Rubber/surgical band (abductor/adductor)
  • Vasa trainer
  • leg press or something similar
  • Double pole machine
  • Sit-ups
  • Box jumps
  • Back arches
  • Pull-ups
  • Leg lifts
  • Double pole wind trainer

Contact Curt for an explanation of this stuff.