Plyo and Power - 16 weeks to Strong legs

Strong glutes, resilient knees and springy ankles: learn to land, load, then launch.

Sixteen weeks that build the legs every jump depends on. A 10-minute legs prep before every lower session, band-loaded strength, and a careful landing progression up to broad jumps and bounds.

• 16 weeks in four 4-week blocks, each ending in a test week
• 4 workouts a week, 35–45 min, plus optional cardio
• Kit: mini loop bands, long bands and a door anchor
• 21-page PDF

Not medical advice. See a physician before starting a physical activity program.