What is the recommended recovery time between bouts of plyometric training for novice client?

Plyometrics is considered an anaerobic exercise. Oftentimes, anaerobic exercises involve maximum effort through quick and intense bursts of energy like jumping or sprinting.

Due to these quick bursts, this kind of exercise can lead to greater overall fat burn from increased caloric expenditure when compared to aerobic exercises. Anyone can start performing plyometrics by simply adding a few exercises to your regular strength workout or by devoting 1-2 workouts a week to plyometric exercises specifically for a fun and productive twist in your fitness routine.

What are plyometrics?

Plyometric training is a type of exercise that involves moving your body in ways that emphasize speed and force. This can include running, jumping, throwing and other kinds of movement that require short, intense bursts of energy.

For those looking to significantly improve athletic performance and explosive power (whether you’re an athlete or not), plyometric training is the best bet. It promotes the use of explosive force, combined with strength, power and mobility, to perform each exercise. Through plyometric training, individuals will be able to improve speed, power, strength, explosiveness and overall health.

Can anyone do plyometric training?

In training programs, plyometrics are often used to improve physical performance for athletes, especially those in high-impact sports that require a lot of jumping and running. But don’t let your “athletic ability” stop you. Anyone can do plyometric training, regardless of fitness level or experience. There are plenty of modified versions of exercises that can be useful for beginners.

Like with anything in life, too much can cause negative repercussions. Plyometrics can put a lot of stress on the joints due to the impact of consistent jumping movements. Rest is essential for recovery, so repeatedly performing plyometric training day after day may result in injury. As a personal trainer, I recommend limiting plyometric training to 2-4 times a week to allow for proper recovery time between sessions. If you’re new to plyometrics, start with 1-2 sessions per week and work your way up.

Are plyometrics good for weight loss?

Plyometrics are fantastic for weight loss as the intense exertion of maximum force required to perform each exercise increases a person’s total calorie burn. I incorporate plyometric exercises into HIIT workouts for many of my weight-loss clients. The intensity needed to complete these types of movements greatly impacts weight and aids in fat loss due to the increased caloric expenditure created.

All in all, plyometrics are a great tool for weight and fat loss.

Form check: Using proper form is key to avoiding injury

Quality will always defeat quantity in terms of exercise. This rings especially true for plyometrics.

As you start to incorporate plyometric exercises into your weekly workout routine, remember to focus on the quality of your reps rather than the quantity. Plyometric exercises are explosive, requiring a lot of energy and taking a lot out of your body. You don’t need to be performing 20+ reps of squat jumps when you first start out. Your body isn’t accustomed to it, so this is too much, too soon. Start off with 5-10 repetitions to allow your body time to adjust.

Form is also incredibly important. Make sure you are following the guidelines closely for each exercise to reduce your risk of injury. When performing an exercise correctly, results will follow!

Rest when you need it

Plyometric exercises are high impact and high intensity due to the explosive movement performed with each repetition. As you incorporate plyometrics into your workout routine, I encourage you to check in on yourself. How is your body feeling? Are your muscles feeling overworked? Some signs of this are extreme soreness or your muscles being fatigued to the point of exhaustion. If you feel these things, rest!

Rest is essential for the body to recover. If you aren’t giving your body a chance to recover, then you won’t be seeing much, if any, progress from your workout sessions. So listen to your body and rest when you need it!

Stephanie Mansour is a contributing health and fitness writer for TODAY. She is a certified personal trainer, yoga and Pilates instructor and weight-loss coach for women. She hosts “Step It Up with Steph” on PBS. Join her complimentary health and weight-loss challenge and follow her for daily inspiration on Instagram and in her new app.

Plyometrics are explosive exercises that increase speed, quickness and power. Most exercises include “jumping,” in which the muscles exert maximal effort and force in short bouts or intervals of time. The goal is to move from the eccentric to concentric phase of a movement rapidly while using proper biomechanics.

Plyometrics are often used to train athletes or highly fit individuals. Because they require high force and can be tough on the lower-extremity joints, especially the knees, intense plyometrics are not recommended for novice exercisers. Anyone incorporating plyometric exercises should have an established workout and strength routine, because many of these exercises require strong ligaments and tendons. Individuals can progress lightly into plyometrics before incorporating more advanced and explosive moves. Some clients may never develop to performing true explosive plyometric exercises, but can benefit from lower-intensity movements.

Reps or timed work-to-rest intervals can be incorporated into both one-on-one or group fitness settings. Traditionally, the more explosive the movement, the shorter the work period should be, followed by a longer rest period. The work phase can be as short as three reps or 10 seconds, while rest can be as short as 20 seconds or as long as two minutes. Rest is important for ensuring proper biomechanics and mental focus.

The following exercises are intended for the more advanced client. However, even explosive plyometrics can be progressed. The following workout demonstrates three levels of explosive plyometrics, which can be incorporated, as appropriate, into a client’s training program.

Level One

Lateral Bounds

Stand tall with feet together. Jump laterally to the right as the arms come forward. Land on the right foot as the arms come toward the sides of the body; bring the left foot together with the right and repeat.

Squat Jumps

Stand tall with the feet shoulder-distance apart. Lower the body into a squat position; pull the elbows back and use the arms to explosively burst or jump up. Reach the arms overhead as the feet leave the floor. Land softly, lower the body and repeat the jumping motion. 

Plyo Reverse Step (or Lunge) With Jump

Stand tall with feet hip-distance apart. Reach the right leg back and touch the floor with the ball of the foot (or lunge for a more challenging exercise) while the right arm comes forward. Explode the body upward as you drive the right knee forward. The left arm will reach overhead. Repeat the first side before switching.  

Level Two

Squat Thrusters

Begin in a high-plank position. Jump the feet forward and land the body into a squat position. Draw the elbows close to the knees. Jump the body back into a high plank and repeat.

Plyo Push-ups

Start in a high-plank position with the hands set up for a push-up. Lower the body into a push-up position and explode upward. As the arms straighten, lift the hands off the ground and clap them together. Release the hands quickly to the starting position and repeat. To make it more challenging, lift the feet off the ground as well.

Single-leg Dead Lift With Jump

This is the more challenging version of the plyo reverse lunge with jump as it focuses on stabilization and explosion of one leg. Stand tall and step the right foot back behind the body. For those with good balance, do not touch the right foot on the ground. Bring the body parallel to the ground, reach the right hand toward the floor (similar to Warrior III in yoga) and bring the right foot level with the hip. Begin to come upright and explode upward. The right knee will drive up while the left arm reaches overhead and the left foot lifts off the ground. Complete a set on the first side before switching to the other side.

Level Three

Box Jump

Choose a box height that suits your current fitness level. Stand facing the box and lower the body into a squat position. The arms will naturally raise in front of the body. Begin to jump up and forward while lifting the knees. The arms will naturally swing behind the body as you land on the box in an athletic stance or squat position. Step off the box, reset and repeat.

Burpee With Knee Tuck

Complete a traditional burpee (complete the push-up to increase the challenge). On the up phase, jump and tuck the knees up toward the chest. Land softly on the balls of the feet first and then the heels. Repeat the movement. If the tuck doesn’t work, continue with a traditional burpee followed by a 180-degree turn.

Alternating Lunge Jumps

Start in a lunge position with the right foot forward and the left leg behind. Lower the back knee to the floor as the arms swing in front of the body. Propel upward, lifting both feet from the ground and quickly switching the foot position (the left foot should now be in front). The arms will come down toward the hips as you lift. Repeat, alternating legs each time.

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