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.
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!
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