How to apply plyometrics in training

     In part one of this plyometrics we went over the nerdy fitness knowledge of the exercise. In part two we will discuss how to apply this knowledge into training. Before getting into the meat portion of the article please know that plyometrics are designed to increase power, not an aerobic exercise. Multiple boxes jump with minimal rest creates a more aerobic exercise. 

    Any training program starts with a needs analysis. Plyometrics are no different. Consider your training history. Are you experienced in the weight room? are you a beginner? How much mass do you have? These factors play a significant role in designing a program. It is recommended that beginner stay in the 80-100 rep range (this is typically measured in individual foot touches, although throws and upper body plyometrics can be included). Intermediate (roughly between 6-12 months experience) has a rep range of 100-120. Advanced is typically from 120-140 touches. Keep in mind these are maximum effort exercises which place high stress on tendons, joints and muscles. Mass plays into more advanced plyometrics such as depth jumps. Depth jumps are when you stand on a box, step down then jump again. Box height of 30-32 inches is recommended. This is due to the increased stress on the tendons thus creating more amortization phase and defeated the purpose of the exercise. After four weeks of consistent plyometric training should lead to increased results.

    After figuring out your training status and rep ranges. Will upper body, lower body or truck exercises be implemented? Lower body plyometrics are more common with box jumps, hops and skips being the more typical exercises. Throws, catches and plyometric pushups are examples of upper body exercises. In part one I foreshadowed truck plyometrics. Truck plyometrics are difficult to perform since the stretch reflex may not be used throughout the exercise. The decreased movement pattern creates plyometric like movements just not true plyometrics.   

    Beginning a plyometric program is similar to starting a resistance training program. Start off small and use the progressive overload principle. Double leg hops, squat jumps and small box jumps are examples of exercises that have a low intensity while single leg hops or jumps are more progressive. Multiple jumps that are incorporated, changing directions or depth jumps are more advanced exercises. Time between exercises is a key component to ensure enough rest to fully maximize the potential of the exercise. A Work/Rest (W: R) of 1:5 to 1:10 is recommended. This means that jumps that take 10 seconds then your rest range is 50 seconds to 100 seconds.

    Landing surface is the last factor in applying plyometric exercises. A good surface has to possess adequate shock absorbing properties. Too rough of landing creates too much stress; too soft of surfaces (trampolines or thick exercise mats for example) create too long of amortization phase thus defeated the purpose Grass, suspended floor or a rubber mat are all good examples of ideal landing surface. A box should have some sort of grip surface to ensure slipping is not a concern. Many boxes either have non-slip properties or sand mixed in the paint to create a grip like surface. Slipping off a box that is 30 inches off the floor is bad news.

    The best way to implement plyometrics is to incorporate them into an overall program. For resistance training put the plyometrics first. This strategy is used to ensure the body is fresh and can be max effort into each movement.