Plyometrics are commonly used in sport-specific training, as a way to dramatically increase power through very basic movements in a lot of cases.
It is important to note that one doesn’t perform plyometric exercises in the same manner as conventional strength training exercises.
Because of the intensity level of various plyometric exercises, it is not recommended that any one craft his or her personal training routine consisting only of these exercises.
Plyometric sets are meant to supplement a current strength training program.
Unless you are a highly-trained competitive athlete working with strength and conditioning coaches daily, Plyometrics should never be used as a “Stand alone” strength training routine.
When one is involved in a typical strength training program, individual training sessions are generally broke down in a manner that works a particular set of muscle groups on day one, then an entirely different set of muscle groups on day two.
Muscle tissue actually grows during the recovery period between training sessions.
If one is working the muscles of the upper body in a training session, plyometric sets can be used to work the lower body, between upper body sets.
If the muscles of the legs are still sore from a previous training session, do not perform plyometric sets.
Whether one is new to exercise, or a highly-trained competitive athlete, there are some very basic rules and principles that apply to any successful personal training program or routine.
As the term suggests, one should begin a fitness program at an intensity level that is slightly below what the individual is capable of, and incrementally increase intensity as one progresses through the training cycle.
If the intensity level of one’s training program is too heavy at the onset, delayed muscle soreness will invariably result, and impact one’s training program negatively.
If one is too sore to train, then he or she will not train.
Again, be sensible in your approach when starting a training program.
The other significant cornerstone of any successful training program, FITT will dictate the particular exercise stimuli that are involved in one’s training program.
It is not necessary for one to make dramatic, wholesale changes to an existing training prescription or routine, in order to change the intensity level and thereby the training stimulus.
Essentially, one can obviously achieve greater results by adding an extra day of training, by increasing or altering intensity levels during the training session, by extending the training session by 15-30 minutes, or by changing the exercise performed.
Personal judgment comes into play when manipulating FITT. If one is already training five days per week, this author wouldn’t suggest adding that sixth day, as recovery is extremely important to the success of a training program, as well as injury prevention.
Instead of adding the sixth day to your schedule, go a little longer during scheduled training sessions, or increase resistance by five percent.
Be sensible, prudent, and thoughtful when tweaking your training program and results will remain consistent.
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