Plyometric Power!

Intro

Plyometric exercises are a powerful addition to a strength-focused workout program, enhancing explosive power, speed, and overall athletic performance. These movements improve neuromuscular coordination and fast-twitch muscle fiber recruitment, making them ideal for intermediate to advanced athletes looking to elevate their training.

Safety

• Perform plyometric exercises after your warm-up but before heavy strength training to avoid fatigue-related injuries.
• Focus on proper landing mechanics to reduce joint stress—land softly with knees slightly bent.
• Start with lower reps and progress gradually to prevent overuse injuries.
• Maintain core engagement to support balance and stability.
• If you experience pain, stop immediately and reassess form.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Workout Plan

How to Perform the Routine

• Perform each movement for the recommended sets and reps with full intensity.
• Rest for 30-60 seconds between exercises to maintain explosive power.
• Aim for 10-15 minutes of plyometric training, 2-3 times per week.

Plyometric Workout Routine for Strength Training

1. Box Jumps

• Benefits: Builds lower body power, coordination, and reaction speed.
• How to: Stand in front of a sturdy box, dip into a quarter squat, and jump explosively onto the box, landing softly.
• Reps: 3 sets of 8 reps.

2. Depth Jumps

• Benefits: Develops reactive strength and explosiveness.
• How to: Step off a box, land softly, and immediately jump as high as possible.
• Reps: 3 sets of 6 reps.

3. Bounding (Alternating Leg Jumps)

• Benefits: Improves sprinting ability and unilateral leg power.
• How to: Leap forward with one leg, driving the opposite knee up, and continue for a set distance.
• Reps: 3 sets of 20 meters.

4. Broad Jumps

• Benefits: Enhances horizontal power and explosive strength.
• How to: Perform a deep squat and leap forward as far as possible, landing softly.
• Reps: 3 sets of 6 reps.

5. Lateral Hurdle Hops

• Benefits: Improves agility, lateral movement, and ankle stability.
• How to: Jump sideways over a hurdle or cone, landing with control before repeating.
• Reps: 3 sets of 10 reps per side.

6. Medicine Ball Slams

• Benefits: Develops upper body explosiveness and core power.
• How to: Lift a medicine ball overhead and slam it forcefully into the ground.
• Reps: 3 sets of 10 reps.

Benefits of Cross-Training with Plyometrics

• Increased Explosive Power – Enhances force production for strength-based movements.

• Improved Speed & Agility – Supports athletic performance in dynamic sports.

• Enhanced Neuromuscular Efficiency – Strengthens muscle activation patterns for better movement control.

• Reduced Risk of Injury – Reinforces joint stability and landing mechanics.

• Better Overall Athleticism – Develops coordination, balance, and reactivity.

Incorporate this plyometric program 2-3 times per week to maximize strength gains and athletic performance!

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.