The Movement System Podcast
How to Progress Plyometrics
Jan 1, 2023
Explore the progression of plyometric training compared to resistance training, covering volume, frequency, and exercise selection. Learn about starting with lower jump volumes, advancing to intermediate levels, and adapting for in-season sports. Discover various exercises like drop freezes, box jumps, single leg variations, and an introduced 12-week vertical jump program focusing on hypertrophy, strength, power, and plyometrics phases.
21:27
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Quick takeaways
- Plyometric progress focuses on speed and stretch-shortening cycle, with varying volumes for different athlete levels.
- Isometrics enhance stability for specific movements, crucial for performance and movement control.
Deep dives
Plyometric Training Progression and Volume
When progressing plyometric training, it differs from resistance training by focusing on movements that are fast and involve the stretch shortening cycle. The volume and frequency are key considerations when planning plyometric workouts. Beginners may start with 30-50 jumps per session, progressing to 80-100 foot contacts for beginner-level athletes two times a week. Intermediate and advanced athletes can handle higher volumes to continue their progression.
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