Start at the low end of each range, adding reps/time during your training cycle.
Plyo Stage I (superset)
Jump down from box 3 sets of 3-5 reps
Jump alternating lunges 2 sets of 4-6 reps (go to comfortable depth)
Jump catch to bar. Catch at 90 degrees. 2-3 sets of 2-3 reps.
Plyo Stage II (superset)
Jump up to box ~24” 3 sets of 2-4 reps
Tippy bird to one-legged jump up on box 3 sets of 2-3 reps per side
Velocity pull ups 2-3 sets of 2-3 reps
Plyo Stage III (superset)
From ~4’ back, jump forward, then immediately jump up to box ~24” 2-3 sets of 2-4 reps
Edge pull for velocity – 1-3 sets 3-5 reps with 10-15 second rest between reps. Pull up fast
on a large edge (30mm or large campus rung.) Pull up fast, drop to ground.