Plyometrics is no joke. The ultimate translation of strength into power means that the bigger your base, the more you will benefit.
Rule 1 I do not recommend choosing plyo if you are time poor and are looking for a quick exercise session. In this program we build to forces of 8 x bodyweight being absorbed through your muscles, joints, and tendons. I love it.
Rule 2 Please read the blog for recommendations on when plyo is most appropriate so you can benefit the most and maximise your power.
Rule 3 Plyo is super time efficient, so we prepare appropriately with a thorough and specific warm up. What I have included is just a suggested warm up. Please feel free to add to it, just no static stretching.
Rule 4 4-10 weeks at a time are perfect. After that, return to strength training to give your tissues a brief respite from jumping and landing. Eg. Phase 1 gym, phase 1 plyo, phase 2 gym, phase 2 plyo and so on.
Goal Maximum power through maximum height
Equipment Skip rope, roller, step /chair, exercise ball
Commitment 1-2 sessions per week
Duration Approx 20-30 mins
Safety first Indulge me right here