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PLYOMETRIC JUMPING PROGRAMME BENCHMARXJUMPS
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DISCLAIMER BENCHMARXJUMPS
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The content in this programme is written by
professional Parkour athlete & coach, Joseph Marx.
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The information is designed to help individuals within
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the Parkour community progress BENCHMARXJUMPS
towards their health
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and fitness goals. It is not BENCHMARXJUMPS
specifically tailored to suit
any injuries, health problems or any other problems
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that could be aggravated with BENCHMARXJUMPS
low, moderate or high-
intensity physical exercise. If you are an individual with
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such problems, please seek BENCHMARXJUMPS
the help of GP, Personal
BENCHMARXJUMPS BENCHMARXJUMPS
Trainer or similar health professional.

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The materials and content contained in "Joseph Marx's
Home Pylometric Programme" are for general health
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improvement recommendations BENCHMARXJUMPS
only and are not
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intended to be a substituteBENCHMARXJUMPS
for professional medical
advice, diagnosis or treatment. Although in-depth
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information and specific exercises are given, users of
this specific program should not rely exclusively on
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information provided in this BENCHMARXJUMPS
program for their own
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health needs. All specific medical questions should be
presented to your own health care professional.
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This resource is not individually tailored. It is a
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guideline which has emerged BENCHMARXJUMPS
via a combination of
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personal experience and BENCHMARXJUMPS
where possible, scientific
literature.
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BENCHMARXJUMPS BENCHMARXJUMPS
BENCHMARXJUMPS BENCHMARXJUMPS
CREATED BY JOSEPH MARX
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PLYOMETRIC JUMPING PROGRAMME BENCHMARXJUMPS
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INTRODUCTION BENCHMARXJUMPS
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About me
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My name is Joseph Marx. I've trained BENCHMARXJUMPS
parkour and free running for 15 years,
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been coaching for eight years, and lastBENCHMARXJUMPS
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year I created benchmarxjumps.comBENCHMARXJUMPS
platform where you can learn strength and
a

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conditioning specifically designed for,BENCHMARXJUMPS
but
in no way limited to, parkour practitioners.
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This programme is exclusive to TheBENCHMARXJUMPS
Projects, my sponsor and team who have
Motus

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provided me with the opportunity to BENCHMARXJUMPS
reach
and help the community more widely.
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What are plyometrics? BENCHMARXJUMPS
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Plyometrics are exercises in which muscles exert maximum
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force in short intervals of time, to increase power (speed-
strength). This training focuses on learning to move from a
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muscle extension to a contraction in BENCHMARXJUMPS
a rapid or "explosive"
manner, such as in specialised repeated jumping. Plyometrics
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are primarily used by athletes, especially martial artists, sprinters
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and high jumpers to improve performance.BENCHMARXJUMPS
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BENCHMARXJUMPS BENCHMARXJUMPS CREATED BY JOSEPH MARX
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PLYOMETRIC JUMPING PROGRAMME BENCHMARXJUMPS
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INTRODUCTION BENCHMARXJUMPS
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Demonstrations of the exercisesBENCHMARXJUMPS

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All exercises will have a hyperlink toBENCHMARXJUMPS
a short
video tutorial. You can find these links
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alongside each task within the routines.
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A full list of hyperlinked exercises isBENCHMARXJUMPS
the 'EXERCISES' page.
found on

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The science and studies BENCHMARXJUMPS
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This programme has been developed through a combination of
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personal experience and scientific studies. This ensures the most
effective and up to date techniques. The primary sources used can be
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found at the end of the programme.BENCHMARXJUMPS
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Equipment needed BENCHMARXJUMPS
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As this is plyometrics based, you can do it
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with minimal equipment. The only BENCHMARXJUMPS
equipment needed will be a couple of solid
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blocks, vaults or anything firm that BENCHMARXJUMPS
takes
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your weight. Most of the exercises BENCHMARXJUMPS
can be
performed with just a set of stairs.
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BENCHMARXJUMPS BENCHMARXJUMPS CREATED BY JOSEPH MARX
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PLYOMETRIC JUMPING PROGRAMME BENCHMARXJUMPS
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INTRODUCTION BENCHMARXJUMPS
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Reps and sets BENCHMARXJUMPS
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Reps and sets are the terms used to describe the number of times
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you perform and repeat an exercise. BENCHMARXJUMPS
A rep is the number of times you
perform a specific activity, and a set is the number of cycles of reps
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that you complete. For example, suppose you complete 15 reps of
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Depth jumps, sets are the number of BENCHMARXJUMPS
times you repeat those reps.

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Warming up BENCHMARXJUMPS
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Warming up is very important; it increases blood flow, speed of
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muscle contraction, speed of nerveBENCHMARXJUMPS
conduction, oxygen delivery
and nutrients to muscles. You are recommended to warm up
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before every session. BENCHMARXJUMPS
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How to follow the routines BENCHMARXJUMPS
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WEEK 1 & 2 REPEAT X3 EACH WEEK
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Routines will be labelled at the top of each page. Each routine will
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last two weeks and is to be repeated BENCHMARXJUMPS
a total of 6 times (3 times
each week). If you are finding it hard to read or click the hyperlinks,
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please zoom in on the document. BENCHMARXJUMPS

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PLYOMETRIC JUMPING PROGRAMME BENCHMARXJUMPS
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WEEK 1 & 2 REPEAT X3 EACH BENCHMARXJUMPS
WEEK

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Before starting every session, please BENCHMARXJUMPS
warm-up. Make sure the
equipment you are using is safe and don’t forget to stay hydrated. If
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you need to take longer breaks, you may do so.
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EXERSISES REPS SETS
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REST BETWEEN SETS VIDEO LINKS

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TUCK JUMPS 6 4
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60 - 90 SECONDS CLICK HERE

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DEPTH JUMPS 6 4 BENCHMARXJUMPS
60 - 90 SECONDS CLICK HERE

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STEP IN ONE LEG
BOX JUMPS
4 4 BENCHMARXJUMPS
60 - 90 SECONDS CLICK HERE

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LONG, SHORT, HIGH 3 5 BENCHMARXJUMPS
60 - 90 SECONDS CLICK HERE

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180 BOX JUMPS
ALTERNATING
4 4 BENCHMARXJUMPS
60 - 90 SECONDS CLICK HERE

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Rest days
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Rest days are essential to prevent overuse injuries and to allow your
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muscles and body to recover from the BENCHMARXJUMPS
exercise. I recommend doing
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each workout every other day. BENCHMARXJUMPS
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BENCHMARXJUMPS BENCHMARXJUMPS CREATED BY JOSEPH MARX
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PLYOMETRIC JUMPING PROGRAMME BENCHMARXJUMPS
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WEEK 3 & 4 REPEAT X3 EACH BENCHMARXJUMPS
WEEK

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Before starting every session, pleaseBENCHMARXJUMPS
warm-up. Make sure the
equipment you are using is safe and don’t forget to stay hydrated. If
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you need to take longer breaks, you may do so. click the video links to take
BENCHMARXJUMPS BENCHMARXJUMPS you to the short example

EXERSISES
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REPS SETS REST BETWEEN SETS VIDEO LINKS

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DEPTH JUMPS 6 4 BENCHMARXJUMPS
60 - 90 SECONDS CLICK HERE

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ONE LEG HOP BOX
JUMPS SWAP LEGS
4 3 BENCHMARXJUMPS
60 - 90 SECONDS CLICK HERE

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Try to avoid
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LOW ONE LEG
DEPTH JUMPS
4 Key pointers
4 BENCHMARXJUMPS
60 - 90 SECONDS CLICK HERE

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ONE STEP LONG
JUMPS
4 3 BENCHMARXJUMPS
60 - 90 SECONDS CLICK HERE

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STANDING BOX
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JUMPS
4 5 BENCHMARXJUMPS
60 - 90 SECONDS CLICK HERE

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Rest days
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Rest days are essential to prevent overuse injuries and to allow
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your muscles and body to recover from the exercise. I recommend
doing each workout every other day.
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PLYOMETRIC JUMPING PROGRAMME BENCHMARXJUMPS
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WEEK 5 & 6 REPEAT X3 EACH BENCHMARXJUMPS
WEEK

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Before starting every session, please BENCHMARXJUMPS
warm-up. Make sure the
equipment you are using is safe and don’t forget to stay hydrated. If
BENCHMARXJUMPS BENCHMARXJUMPS
you need to take longer breaks, you may do so. click
click
clickthe
the
the video
video
videolinks
links
linksto
tototake
take
take
click the video links to take
BENCHMARXJUMPS BENCHMARXJUMPS you
you
youto
to
tothe
the
theshort
short
short example
example
example
you to the short example

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EXERSISES REPS SETS
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REST BETWEEN SETS VIDEO LINKS

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ONE STEP IN BOX
4 3
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60 - 90 SECONDS CLICK HERE
JUMPS
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HIGHER DEPTH
4 5 BENCHMARXJUMPS
60 - 90 SECONDS CLICK HERE
JUMPS
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DOUBLE LONG SIDE
HOPS SWAP LEGS
4 Key pointers
3 BENCHMARXJUMPS
Try to avoid
60 - 90 SECONDS CLICK HERE

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SPLIT SQUAT JUMPS
ALTERNATING
6 3 BENCHMARXJUMPS
60 - 90 SECONDS CLICK HERE

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BURPEE BOX JUMPS 6 4 BENCHMARXJUMPS
60 - 90 SECONDS CLICK HERE

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Rest days
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Rest days are essential to prevent overuse injuries and to allow
BENCHMARXJUMPS
your muscles and body to recover fromBENCHMARXJUMPS
the exercise. I
BENCHMARXJUMPS
recommend doing each workout every BENCHMARXJUMPS
other day.

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BENCHMARXJUMPS BENCHMARXJUMPS
BENCHMARXJUMPS BENCHMARXJUMPS CREATED BY JOSEPH MARX
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PLYOMETRIC JUMPING PROGRAMME BENCHMARXJUMPS
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EXAMPLES BENCHMARXJUMPS
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All exercises BENCHMARXJUMPS
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Below you will find demonstrations of BENCHMARXJUMPS
all the exercises in this
programme. Click the thumbnail to take you to the video.
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TUCK JUMPS ONE LEG HOP BOX ONE STEP IN BOX JUMPS

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CLICK HERE
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CLICK HERE CLICK HERE

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DEPTH JUMPS Key pointers BENCHMARXJUMPS
Try to avoid
LOW ONE LEG DEPTH HIGHER DEPTH JUMPS
DEPTH JUMPS
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CLICK HERE
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CLICK HERE CLICK HERE

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STEP IN ONE LEG BOX JUMPS ONE STEP LONG JUMPS DOUBLE LONG SIDE HOPS SWAP

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CLICK HERE BENCHMARXJUMPS
CLICK HERE CLICK HERE

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LONG, SHORT, HIGH STANDING BOX JUMPS SPLIT SQUAT JUMPS ALTERNATING

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CLICK HERE CLICK HERE CLICK HERE
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180 BOX JUMPS BURPEE BOX JUMPS

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CLICK HERE BENCHMARXJUMPS CLICK HERE

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PLYOMETRIC JUMPING PROGRAMME BENCHMARXJUMPS
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STUDIES BENCHMARXJUMPS
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Comparing Preseason Frontal and Sagittal Plane BENCHMARXJUMPS
Plyometric Programs on Vertical Jump Height in LINK
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High-School Basketball Players BENCHMARXJUMPS
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“This study found that 6 weeks of SP plyometric training alone can improve VJH in high-school basketball players.
These data support the need for strength and basketball coaches to consider implementing some type of plyometric

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program during the preseason, particularly with a focus on vertical (SP) jump training.”

A Comparison of Plyometric Training

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Techniques for Improving Vertical Jump Ability BENCHMARXJUMPSLINK
and Energy Production
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“The main finding of the study is that VJH increased significantly in the SP group and not in the FP group. Gains

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seen in the SP group (an increase of 3.58 cm) were comparable to gains noted in other studies (1,3,4,11,14). The SP
group showed the greatest improvement from week 3 to week 6 of training.”

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Does plyometric training improve vertical jump
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height? A meta-analytical review BENCHMARXJUMPSLINK
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“This study uses a meta-analytical approach and provides a precise estimate of the effect of PT on vertical jump
height based on a significant sample size, which, otherwise, may be difficult to achieve in individual studies. The

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overall results of this study suggest that the PT significantly improves vertical jump height”

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Effects of six weeks depth jump and
countermovement jump training on agility BENCHMARXJUMPS
LINK
performance
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“It is recommended that, coaches design DJ and CMJ plyometrics, because these types of
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training can be effective for improving agility. In addition, our results support that
improvements in agility can occur in as little as 6 weeks of plyometric training which can be

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useful during the last preparatory phase before in-season competition for athletes.”

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