Issue 025

May 2007

How to insert plyometrics into the overall progra

If you read the two previous issues, you will know what plyometrics are, what they are good for and which exercises to do, but when should you do them and how many sets and reps should you perform? This is a question to which there is no definitive answer, but follow these guidelines to include plyometrics in your current training program.

When starting with plyometric drills, less is definitely more. The goal should be to perform every repetition with perfect form, rather than do a huge amount of reps incorrectly. Bear in mind that plyometric drills take a great toll on the central nervous system (CNS), due to the fact you are using close to 100% of your available muscle fibres in the working muscles. Research advises us to limit even advanced athletes to a maximum of 150 ‘foot contacts’ per week. One ‘foot contact’ is a landing from a depth jump, standing long jump or similar. Beginners are recommended not to exceed 50 contacts a week, although I often limit this to 30. Once you have implemented plyometrics into your routine, you can then evaluate the volume that you are able to handle.

Plyometric drills are by their nature fast and explosive, so we will predominantly be using the fast-twitch fibres. These muscle fibres tire quickly, as does the energy system that supplies them. Therefore I would recommend 1-5 rep sets for most plyometric drills, going up to a maximum of 10 reps in some circumstances. This will allow the body to remain explosive and prevent bad technique due to fatigue.

If you are going to combine plyometrics with weight training, then it is best to perform them first, as you will need to be as fresh as possible to ensure good technique. If working with the recommendation of 30 contacts per week and with a recommended rep range of 5, you will perform 6 sets. Most beginners find it easier to perform 3 sets of 5, twice a week. Once accustomed to this it can be extended to 5 sets, then another exercise can be added each day and 3 sets of each can be performed etc. Here are some sample program ideas:

Beginner:

Day 1

Box Jump (3x5)

Day 2

Lateral Box Jump (3x5)

Intermediate:

Day 1

Power Skip (3x10)

Depth Jump (3x5)

Day 2

Standing Long Jump (3x5)

Lateral Box Jump (3x5)

Advanced:

Day 1 

Depth Jump (5x5)

Jumping Lunge (5x5

Day 2

Hurdle Hops (5x10)

One leg lateral jump (5x5)

This article will have given you some ideas on the concept of plyometric training and how to include it in your training program. Remember that in sports it is not always the strongest or the fastest person that wins, but if you can maximise your strength and speed you can greatly improve your performance. Until next time, keep training hard!

Alex Gold is a trainer and therapist specialising in working with sportsmen to increase performance. He can be contacted on 07931 561 807 or via his website, www.hardcoresportstraining.co.uk