the blog

welcome to 

Fitness

June 9, 2021

Understanding And Using Plyometrics Effectively

Plyometrics are often misunderstood and misused. While I don’t believe much in fitness is black and white or as polarizing as the industry likes to make it…I do think plyometric training falls into a category that needs more nuance and explanation. Let’s dive in to the purpose of plyometrics, as well and how and when to effectively use them.

  • what is the purpose of plyometrics with Annie Miller
  • purpose behind plyometrics
  • how and when of plyos

First up: What is the purpose?

The purpose of plyometrics is to increase explosive power output vertically, horizontally or rotationally (can be upper or lower body). We want maximum force and speed- which requires long rest if you’re working on repeated maximum output (this is where most people go wrong).

How and when to use plyometrics?

To put it simply, use short sets at the beginning of a session before your lifts (power, then strength) with long rest. An example would be: 3×6 box jumps, then take a 2-3 minute rest. You could also do core work or a low intensity exercise on an opposing body part as well!

Here’s a quick example of plyometric progressions with the box jump:
-step off depth land
-step off depth jump
-box jump step off
-depth jump + box jump step off
-rapid response box jump
-lateral box jump
-1/4 box jump
-box jump overs

Hopefully this helps clear a few things up. Are you a fan of using plyometrics? I want to hear from you!

Join my mailing list for weekly blog and podcast updates. You may or may not get VIP discounts as well. Just saying. Join the fam!

Leave a Reply

Your email address will not be published. Required fields are marked *

I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

Hey you,

The name's Annie & you're reading my thoughts. Let's get acquainted. 

the whole story >

fitness

travel

PERSONAL

fitPrENeuR

podcast

mindset

creep the categories

Mobility, workouts, methodologies.

Tools so you can do hard things.

Behind the scenes. Keepin' it real.

Photo diaries + travel guides

Tips & tricks for entrepreneurs

Weekly actionable takeaways

looking for something specific? find it here >>

THE LINKS BELOW ARE AFFILIATE LINKS

SKIN CARE

Nutrtition

brands I love

working against gravity

Fre skin care

favorites

blue light blockers

klassy network

code: fdba saves you 15% off

online TRAINERS

save $50

code: ANNIE saves you 20% off

You love my style, trust my reviews, and want more Annie Miller Concepts vibes in your life? Shop my favorite brands. You get awesome products and ya girl gets a little kick-back.

supplements

code annie

free flexy gains

3 Day Mobility + Core

free download

free biz gains

Ideal Client Avatar Creator

free download

level up

for free

how about you

view all free resources

tell me more

let's do more

These aren't your "normal" emails.

get the weekly wrap or daily dose

You will hear from us shortly :)

thanks!