@EamonnFlanagan: Defining Plyometric Intensity...

Defining Plyometric Intensity

You can't program safely & effectively unless you understand the intensity of training exercises

Plyometric intensity = stress exercise puts on muscle, connective tissue & joints

Thread & videos below on determining factors of plyo intensity 👇

There is no gold standard research study that assesses intensity of all plyometric exercises

But there are general heuristics which can help us infer relative intensity of one plyo to another.

The first 2⃣ key factors in plyo intensity classification are intent & surface.

All other things being equal, an exercise performed with a higher intent of effort by the athlete will be of higher impact intensity

Similarly, the same exercise performed on stiffer, harder surfaces will likely be of a higher impact intensity for the athlete.

The height that athletes jump up to, or fall down from, in the “arrival” phase of plyos is the most potent predictor of plyometric intensity.

An athlete performing pogo jumps to 50cm will experience greater impact momentum on rebounding, than an athlete jumping 30cm.

Using boxes to create dropping heights beyond the jumping ability of the athlete further ⬆️ impact intensity

Jumping up to boxes/steps ⬇️ intensity as impact is reduced. This is a great tool w/ developing athletes. It allows for high intent of effort w/ low impact intensity

Any single leg exercise will be more intense than the same exercise performed bilaterally.

A single leg drop hop from 30cm drop height will result in greater impact momentum (relative to the joints involved) than a bilateral jump from the same height.

Exercises w/ forceful extension of the legs pre-landing (repeat tuck jumps or repeat hurdle jumps) are likely to have higher joint reaction forces than exercises without such forceful leg excursions

Hurdle heights, coaching cues & exercise selection are the influencers here

The 4 tiers of intensity schematic (1st tweet) is a guideline. And within each tier there will be variation based on exercise specifics, cues used etc.

Its not 100% definitive - but its a starting point

Its also probably not valid to compare across slow & fast SSC menus

We cover the rationale for this intensity hierarchy, in the course on @SportsmithHQ

Details for the course are on my profile, in the first pinned tweet

Bookmark this thread for more tweets to be added w/ references & key resources in the area of plyo intensity classification