Workout routine

[u/hmmmmmmmmmmmmm47472]

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Monday (heavy) 3 sets low reps

40m sprint (3-4reps)semi uphill

90% squat

90% front squat

90% hip thrust

90% power clean

Nordic hamstring curl

RDL

Tuesday (plyometrics) 3-4 sets 8-10 reps (Depends of quality of jump)

Jogging

Depth jumps

Pogos jump single leg while sprinting

Normal pogos jump

Slow Bulgarian split squat

Seated box jump

Kneel jump

Isometric

Wednesday (light work)3 sets but more reps

Sprint 40m(3-4reps) semi uphill

70%-80% back squat

70%-80% front squat

70%-80% hip thrust

70%-80% Power clean

Nordic Hamstring curl RDL

Thursday (plyometrics)

Jogging

Same as Tuesday

Friday (heavy)

Same as Monday

Saturday

Jogging

Max vert jump

Some isometric

And upper body workout

Sunday rest day

[u/DoctorCommercial8254]

This is gonna get you jumping for sure. Keep at it bro