Plyometric Workouts In Conjunction With Strength Training Exercises

Plyometric Workouts Work!

Stretches should mimic the activity to be performed (e.g., 4-Way Lunges and Leg Swings for lower body plyometric exercises; Up Back and Overs or Press-Press-Fling for upper body plyometric drills). Static stretches can also be added.

Two sessions of plyometric drills & workouts per week is usually sufficient.

This statement is true when individuals have 8-10 weeks to train prior to a specific event.

If time is limited you may train three times per week if adequate time for recovery is allowed.

Heavy strength and plyometric drills on the same body area should not be performed on the same day.

However, upper body strength training may be combined with lower body plyometric workouts and vice versa. Adequate time for recovery from each type of training is needed and can take from 1-3 days, depending on the intensity.

If schedules are tight, the intensity of strength and plyometric workouts should vary from low to high to allow sufficient time for recovery. For instance, when high-intensity plyometric workouts are required (e.g., just prior to an event) strength training should be of a lower intensity.

Eccentric Downhill Training:
Many plyometric exercises and strength training exercises can result in severe muscle soreness, injury to muscle tissue, and strength loss that can last for several days, if you are not accustomed to such activities.

A recent Naval Health Research Center study found that as few as two downhill training runs (e.g., treadmill or mountainous terrain) one week apart could greatly minimize the muscle soreness and damage.

This method of conditioning leg muscles is an effective way to prepare for future events.

Uphill and downhill training hikes with loads are also an effective means for conditioning legs.

Plyometric drills: Classified By Jump Direction & Intensity

Direction: Vertical.
Low Intensity: Squat jump; split squat jump; cycled split squat jump.
Medium Intensity: Pike jump; double leg tuck jump.
High Intensity: Double leg vertical power jump; single leg vertical power jump; single leg tuck.
Shock: In-depth jump; box jumps (single or double).

Direction: Horizontal with a vertical component.
Low Intensity: n/a
Medium Intensity: Standing triple jump; double leg hop; alternate leg bound; combination bound; front hurdle hops.
High Intensity: Single leg hop.
Shock: n/a

Direction: Horizontal.
Low Intensity: n/a
Medium Intensity: 4 line hop drill.
High Intensity: Double leg speed hop; single leg speed hop.
Shock: In-depth jump; box jumps.

Direction: Diagonal.
Low Intensity: n/a
Medium Intensity: Double zig-zag hop; 4 line hop drill.
High Intensity: n/a
Shock: n/a

Direction: Lateral.
Low Intensity: n/a
Medium Intensity: Side hurdle hops.
High Intensity: n/a
Shock: n/a

Direction: Upper body plyometric drills.
Low Intensity: Forward ab throw; medicine ball chest toss; side ab throw; medicine ball sit-up; plyometric drills sit-up.
Medium Intensity: Medicine ball push up.
High Intensity: Push-up with a clap.
Shock: Drop push-up.

What Plyometric Exercises, Drills & Workouts Do You Find Very Useful?

Do you use any unique and effective Plyometric exercises, drills & workouts? What was your experience with them? What results did you notice? Do you have a good or a bad story to tell about your own experience with certain Plyometric exercises, drills & workouts? Or do you have some good information that we may have missed? Let others know!

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