Plyometrics and weight training don’t often show up in the same workout — unless you’re in CrossFit or collegiate athletics. But does that mean they shouldn’t be combined?
I’m Annie Miller, and I help you learn as you train so you can enjoy your lifts again without figuring it all out by yourself. I also help coaches build sustainable, data-backed online health and fitness businesses — without selling their soul to vanity metrics.
I did a ton of plyos when I was playing competitive soccer and cheerleading. Then I got into weightlifting… and all those med ball throws, hurdle hops, and speed drills disappeared. Now, at 34, I’m bringing them back — and this is your guide to using them effectively.
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What Are Plyometrics, Exactly?
While box jumps tend to steal the spotlight, plyometrics are much more than that.
Definition (Merriam-Webster):
“Exercise involving repeated rapid stretching and contracting of muscles to increase muscle power.”
Definition (PhysioPedia):
“Quick, powerful movements involving a pre-stretch of the muscle-tendon unit followed by a stronger concentric contraction.”
In simple terms: it’s about force over time. You load a muscle fast (eccentric), then explode (concentric). And yes — that happens in both the upper and lower body.
Plyos also recruit type IIb muscle fibers — the big, fast, fatigue-prone ones that give you explosive power. These are not slow-twitch fibers. They fatigue quickly, which is why plyometrics demand high energy and rest.
When to Do Plyometrics in Your Workout
Because of their high demand on your central nervous system (CNS) and fast-twitch fibers, you generally want to do plyos at the start of your workout — if your goal is max power output.
Examples:
- Jump matrix or box jumps before lower body lifts
- Med ball wall throws before a push day
- Rotational tosses to prep the core for deadlifts or power cleans
You can do them later in the session if the goal is conditioning, but you’ll lose some of the explosive benefit.
Key tip: If you’re doing plyos for power, do them fresh. If you’re doing them for cardio, do them wherever you want.
Rest Matters — A Lot
A small study on type IIb muscle fiber damage from plyometric squats showed:
- Plyos target fast-twitch fibers
- These fibers fatigue quickly
- Recovery between sets is crucial
If max power is the goal, rest 3+ minutes between sets. You need time to regenerate those fast-twitch fibers. Doing too much too fast = lower output + more fatigue.
If you’re less concerned with performance (and more with intensity or sweat), then rest can be shorter.
Want to know if you’re programming this effectively?
Check out: How to Write a Workout Program
Can You Combine Plyometrics and Weight Training?
Short answer: it depends on your goal.
There’s a common question around whether you can superset a strength lift with a plyometric movement for better muscle growth or performance.
A systematic review titled Effects of Plyometrics vs. Resistance Training on Skeletal Muscle Hypertrophy looked at this exact topic. Researchers wanted to see if combining plyos and lifting created better gains than lifting alone.
Their conclusion?
“We need more research.”
(No really — that was the conclusion.)
So there’s no significant data showing that pairing the two is better for muscle growth. It’s not harmful — but it might not be meaningfully better either.
Annie’s Take
Personally? I keep them separate.
- I use weight training for strength and hypertrophy
- I use plyometrics for power development and athleticism
If I want the most out of both, I give them space in the program. That way, you’re not shortchanging either one. Can they both hit type IIb fibers and help with hypertrophy? Yes. But I’d rather hit those fibers with load, time under tension, and control than by bouncing off a box.
That said, you’ve got options.
Upper, Lower & Full Body Plyo Examples
You don’t have to stick to jump squats. Here’s a breakdown:
Upper Body Plyometrics
- Plyo push-ups
- Wall chest passes
- Cable push-pull punches
Note: Plyo push-ups look cool but can be rough on the joints. Only include them if your goal is explosive upper body power.
Lower Body Plyometrics
- Jump matrix
- Hurdle hops
- Depth drops or box jumps
Full Body Plyometrics
- Slam balls (no rotation)
- Woodchops (with rotation)
These add coordination and power across multiple planes of movement — not just up and down.
Final Thoughts
You don’t have to do plyometrics — but they’re an amazing tool if used well.
So yes, plyometrics and weight training can go together, but how you pair them depends on your intent:
- Want max power? Keep them early and rest fully.
- Want cardio? Sprinkle them in later or at higher reps.
- Want hypertrophy? Stick to weights, or treat plyos as accessory tools.
Either way, you’ll benefit from training explosive movement — especially if you’ve been lifting heavy for years and want to feel athletic again.
Let me know: are you adding plyos back into your training? Or have they been dead since your last sports season?
Want to build muscle and strength without guessing?
Read: Complete Strength Training & Long-Term Periodization Guide
