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Plyometric Training Volume Cheat Sheet There's four primary factors when establishing plyo training volume: 🔹 exercise intensity (or training phase) 🔹 surface type 🔹 exercise variety 🔹 the athlete level Here's how they influence plyometric training volumes 👇
These influencing factors are like dials on a stereo. Each will prompt us to dial up, or down, our prescribed volume In the cheat sheet, the volume guidelines are wide bands. These influencing factors determine if we should operate at the higher or lower end of these thresholds
Exercise intensity plays key role in determining volume. Plyos will range from low - high intensity & as intensity ⬆️, volume should generally ⬇️ to maintain quality over quantity. The exercise selection will largely be determined by the phase of training the athlete is in.
A stiffer surface = higher impact intensity w/ ⬇️ contact times. This may require volume reduction Softer surfaces will ⬆️ CTs & dampen reflexive contributions of the SSC. Softer surfaces may allow g⬆️ muscular contribution to plyos & allow for more tolerable high volume work
High exercise variety distributes load across different movements & joints, potentially allowing for greater volume In sessions focused on high-intensity outputs, it may be effective to use 1-2 key low volume exercises to drive adaptation
The athlete's level includes: training history, strength & explosiveness. It's critical in determining appropriate volume Well-trained athletes may tolerate ⬆️ volumes, but explosive athletes generate high outputs per action, necessitating lower volume to manage fatigue & risk
We cover the rationale & background to these volume guidelines in the course on @SportsmithHQ Details for the course are on my profile, in first pinned tweet 📌