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