Tag Archives: plyometric drills

Should You Do Plyometric Training on Consecutive Days?

12 Jun

plyometric_boxes[1]In most sports, the ability to produce explosive effort is an important component of performance.  Plyometric training (PT) is commonly used to increase/improve an athlete’s ability to sprint, jump, and change direction.  Additionally, PT may increase endurance performance in sports like basketball and soccer.

Given the high-intensity nature of plyometric training, most research recommends 24-48 hours of rest between PT training sessions.  At our facility, we favor twice-weekly PT training sessions, regardless of the number of weekly training days (e.g., if an athlete trains 3-4 days per week, two of those days include PT).

Occasionally, due to conflicts and other obligations and responsibilities, some of our athletes can only train twice per week and on consecutive days.

A recent Journal of Strength and Conditioning Research study compared twice-weekly plyometric training — 140-260 jumps per session — with groups of athletes given 24-48 hours (1-2 days) of rest between sessions, and those training on consecutive days.

“Although it has been recommended that plyometric drills should not be conducted on consecutive days, the study shows that plyometric training applied twice weekly on consecutive or nonconsecutive days results in similar explosive and endurance adaptations…” (Ramirez-Campillo, et. al.)

If necessary, it appears that consecutive plyometric training days are safe and effective.

Get STRONGER, Get FASTER!

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Increase Leg Strength with Plyometric Training

1 May

box-jump[1]

Box Jump

Want to improve your leg strength?  Add some hopping, skipping, jumping, and bounding to your workouts.

Just six weeks of plyometric (jump) training resulted in a 10% increase in leg strength, according to research from the Journal of Science and Medicine in Sport.

Squat jumps, broad jumps, box jumps, depth jumps, and hurdle hops can be easily incorporated into a workout.

Plyometric training is typically high-intensity, especially as compared to traditional, ground-based strength training.  Factors that influence the intensity of lower-body plyometric drills include points of contact (and commensurate stress on muscles, connective tissues, and joints); speed; height of the drill; and the participant’s weight.

Plyometric training sessions should generally be limited to two (2) per week, even if you are strength training with greater frequency.  A day (or more) of rest between jump training sessions is recommended.

Here are the National Strength and Conditioning Association (NSCA) guidelines for appropriate plyometric volume based on experience:

  • Beginner (no experience) = 80-100 “touches” (every time your feet land on the ground or other surface, it’s counted as one touch)
  • Intermediate (some experience) = 100-120 touches
  • Advanced (considerable experience) = 120-140 touches

Always make sure you warm up properly, wear appropriate footwear, and choose a safe, shock-absorbing landing surface (grass field, suspended floor, rubber mat, etc.) to prevent injuries.

Then get up off your feet and get some air.

Get STRONGER, Get FASTER!

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