CMJ height
41.6 cm
0cm
+14%16-Week Plyometric System
JumpHigher.ImprovePower.Pluginanywhere.
Turn your plyometric training from random box jumps into a real reactive power system - without wrecking your knees.
4Phases
2xPer Week
30-40 minSession
MinimalEquipment
49 EUR
For team sport athletes, sprinters, and coaches who want measurable reactive ability.
The Problem
Why Your Plyo Training Isn't Working
Random Plyos With No Progression
You use box jumps, depth jumps, and hurdle hops whenever it feels right. There is no phase logic, no connection between movement patterns, and no progression model.
All Knee, No Achilles
Your single leg plyos like hopping & bounding are knee dominant and you're not leveraging the full bounce of your achilles because you ramped up intensity too fast. A proper progression ensures lower leg integration.
Treating Plyos Like Strength Training
More reps, more sets, more fatigue doesn't work. Plyometrics are a neural skill quality. You will hit a plateau if there is a hole in your plyo skill. Plyos are not like strength training where you can force adaptation through mere execution.
Lack of Elasticity
You can sprint & jump off an approach, but your hopping & bounding skills lack behind. This means you have great room for improvement from a skill & physical quality standpoint. Developing proficiency in those movements will transfer to everything else.
No Integration With Your Other Training
Plyos are bolted on with no thought about weekly load, CNS fatigue, or how they interact with your sprints and lifts. The result is a lack of adaptation. A plyo program that ignores context is incomplete.
Every week of unstructured plyo work is a week your tendons adapt to chaos instead of progression. Elasticity peaks early and decays with every unprogrammed landing. You're not waiting — you're losing.
The System
4 Phases. One Outcome: Measurable Bounce Improvements.
1
Weeks 1–4
Yielding
Landing BaseBuild an efficient absorption frame before you rev up the engine.
2
Weeks 5–8
Reactive Foundation
Tendon CapacityTeach the achilles to unfold its full potential.
3
Weeks 9–12
High-Output Reactive
CNS PowerFewer reps, higher intent, clean plyometric quality.
4
Weeks 13–16
Elastic Power
Peak TransferExpress everything you built.
Program design
Every phase includes high-intensity jumps. Vertical integration — no "extensive only" phases.
Frequency2 sessions per week, 30-40 minutes each
EquipmentFlat surface + optional box or step
The program, in motion.
Joel Hansson · Football · Stockholm
RSI
2.16
0
+12%Entry / Completion · synchronized
0:47
Mux
Your Coach
Dario Saisan
BSc Sport Science · D1 S&C Intern at USC · Coaching Athletes Daily in Vienna
0
Years Coaching
USC
D1 Internship
0+ Athletes
Force Plate Tested
0 National
Team Athletes Coached
0"
Peak Vertical
0km/h
21.75mp/h Top Speed
Top Coaching Transformations
Soccer Player
Football
Depth Jump: +14cm in 5 weeks
Bobsleigh Athlete
Bobsleigh
10m Fly PB: 1.02s → 0.97s
Samuel Camagni
Semi-Pro Basketball Player
Drop Jump: +13cm in one Offseason
Investment
The Complete Plyometric System
Just €12 per month of programming
49EUR
16-week system
- Full 4-phase periodized plyometric plan (PDF)
- Exercise video demonstrations
- Readiness & intent rules
- Program integration guide (strength + sport)
- Pre- and post-assessment protocol (MyJump app)
Run Phase 1 and Phase 2 as written — the first 8 weeks. If your MyJump reactive strength score hasn't measurably improved, email me and I'll personally rebuild your integration plan with you, free. No hoops.
Common Questions
Frequently Asked Questions
Elasticity is a Quality of Youth.
Plyometric adaptations compound over time. The athletes who started their progression four months ago are already bouncing past you. Every week you wait is a week of elastic potential left on the table.
dario@saisantraining.com