How to use plyometrics and resistance training together

    In part one we focused on the frequency, intensity and rest periods associated with plyometrics. Today we will focus on implementing plyometrics into resistance training. Notice how I said resistance training not aerobic training. Aerobic training has a tendency to have a negative effect on power. Power is force/time. Since aerobic training requires little force over a longer period of time then it is counterproductive to program highly intense plyometrics then go run 5 miles. Low intensity plyometrics are fine to program into aerobic training since the intensity is low. If I am resistance training, then it is more beneficial to implement intermediate or advanced plyometrics. One way to implement plyometrics is complex training. 

    

    Complex training is super setting with heavy resistance training (85%-90% of 1RM). A heavy squat followed by box jumps is an example of complex training or a heavy bench press followed by chest pass with a medicine ball is another example. Theoretically, you should be able to squat or bench more following a plyometric exercise due to a phenomenon called potentiation. Or more specifically, post-activation potentiation (PAP). Scientifically, your central nervous system is being trained to fire neurons faster and stronger to your muscles. It is enhanced acute improvement in rate coding and recruitment. The more your strength train your muscles recruit muscle fibers faster and stronger over time (as long as you're continuing to implement progressive overload). This would be a chronic adaptation. PAP is acute adaptions on steroids. Plyometrics as you remember is max force in minimum time coupling that with heavy resistance training trains your muscles to fire stronger. A simpler explanation is that your muscles get used to the max force and applies that same principle to resistance training.

    Complex training is for more advanced (year plus of training) lifters for a few reasons. 1. Finding your 1RM requires more advanced technique and training history. 2. High intensity plyometrics is another exercise that is for more advanced lifters. Combining two advanced exercises does indeed require more advanced training. Also, keep in mind this an acute adaptation. For more continued adaptation complex training has to be implemented in a consistent way. If complex training is to be implemented, then it should come first in the training set. Since heavy resistance training and plyometrics both tax the body then performing these exercises should be when the body is fresh. Rest is also key; we know that lifting 85%-95% requires a range of 3-5 min of rest. Resting 3-5 min is to ensure your body recovers between sets.