This is the tough day, meaning you’re going to feel the effects of this workout for two days after for the first few times, one day after as you build endurance and strength. If you’re not crippled for the first two days after doing this set, you’re doing it wrong. It’s all about starting from good base position, getting deep, extending fully through the range of motion, and exploding or bursting through the jumps with full energy.
In the off-season (Oct-Dec.) do them slowly, and with lower reps (5 in Oct. / 7 in Nov. / 10 in Dec.) then pick up the speed in January and increase reps to 12 for Jan, 15 for Feb.
The Heavy Set
∞∞ Dry skate (2 min.)
∞∞ Forward leg switches (12 reps)
∞∞ One leg squat with back leg on bench (12 reps)
∞∞ Line jumps (12 reps)
∞∞ One leg specific step up (12 reps)
∞∞ Lateral bounce jump (12 reps)
∞∞ One leg jump up on bench (12 reps)
∞∞ Side lunges (12 reps)
∞∞ Side leg switches (12 reps)
∞∞ Turn cable (170lb. resistance) (6 reps to left only)
∞∞ Side jump up onto bench (5 reps)
∞∞ 50m Run jumps
∞∞ Windmills (12 reps)
∞∞ Broad jumps (12 reps)
∞∞ One leg skate jumps (12 each leg)
∞∞ One leg broad jumps (12 each leg)
∞∞ Low walk leaps (12 reps)
∞∞ Skate jumps forward (12 reps)
∞∞ Jump-jump-side jumps (12 each leg)
∞∞ Jump, squat, thrust, push-ups (12 reps)
Warm up: Before you do these, if you can, skate 100 laps at a steady pace, ramp it up to 80% max for the last 20 laps-11laps, 85% max for the last 10-6 laps and full-out 100% sprint for the last 5 laps.
Post-plyo: Pyramid of pain, then a set of right leg / left leg push drills. Then curl up in the fetal position and cry for the rest of the day.