Plyometric Programming Guidelines | CSCS Chapter 18

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Learn how to program plyometrics into your training program! In this video we'll look at some of the guidelines for plyometric exercise intensity, volume, and frequency. This information comes from the NSCA's book Essentials of Strength Training and Conditioning, chapter 18.
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RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/2GLzZn4
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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
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[@ryanharris8481]

I never knew plyometric programming could be so in-depth and contain the same aspects as other training programs

[@MatthewDuPrey325]

I found it very interesting to learn how to design plyometric programs because it is something that could very applicable to myself.

[@Adam.gates_]

It makes sense that as intensity goes up, volume goes down. That is a new thought for me, since I usually increase volume with intensity for hypertrophy.

[@audreyoates3242]

I like the tables with all the exercises including a description of the movements, it's super helpful!

[@chynnakifer1218]

The way that you used jump roping to explain how to get the benefits from either cardio and plyometric was great! Thank you!

[@dereklinck2672]

the breakdown of exercises was great to learn and see the breakdown of the different movements components and how they translate into power for particular sports.

[@evaozimec]

I enjoyed learning about your examples with the descriptions of plyometric exercises.

[@alannabergherm8046]

I didn't realize that many of the exercises I see people doing (ex: med ball throws, catches, etc) were plyometrics! This video was really helpful in learning what plyometrics is.

[@zoiezantua7002]

All the examples you gave were very helpful in coming up with plyometric exercises

[@lexireynish5892]

This was such good information on plyometric training programs. I am looking forward to implementing this into my own routine!

[@morganrolleri9198]

The table was really helpful as I was learning about the lower body plyometric drills.

[@jakegonzales1367]

Thank you for showing the distinction of upper body plyos vs lower body plyos, it made understanding the concepts a lot easier to understand.

[@emilywalker9462]

This was interesting and for sure got me thinking! I particularly liked how you discussed how the amount of points of contact impacts the difficulty. This video highlighted a lot of areas I had not concerned before!

[@cameransherwood5157]

I started to incorporate plyometrics into and lower body movements into my workout programs a little while back as I was trying to improve my vertical. Within 3 weeks of adding in depth jumps and heavy partial squats and box jumps, I was able to grab rim and dunk a tennis ball!! So cool how our bodies respond this type of training.

[@dimitricarrion6145]

I liked how you mentioned the importance of progressive overload in plyometric programming and the different ways of going about progressing

[@celinegriffin3244]

I never thought about how plyometrics would be a component of power training but also hadn't really thought about what exercises count as a plyometric training program, but this video did really help to explain the difference in both upper and lower body plyometric exercises.

[@BrianaReynoso]

The video helped me understand how to individualize a training program for specific needs. I enjoyed delving deep into the specifics

[@thelmasepulveda4481]

I found the tables very helpful, especially the one explaining the different types of jumps. I also found it interesting how the volume of plyometrics between beginner and advanced athletes don't differ too much.

[@kieranmccarty4050]

Thank you for showing the importance of individual exercises based on their sport. Great video!

[@macynunez4455]

Awesome to learn about designing plyometric programs and the essential the guideline variables serve to create such an in depth training program.

[@jakegellatly8261]

I think depth jumps are such an underrated exercise for developing athletes athleticism and knee health. I like how scalable the exercise is. For instance, even if someone isn't ready to perform the concentric jump portion of the movement, they can still step off of a raised surface and perform the eccentric portion of the movement which would help them improve at absorbing force in the knees.

[@keonihughes4242]

Med ball throws are my favorite upper body plyometric exercise! Also OH tire flips!

[@moirabryson5042]

I didn't realize that plyometrics had so many factors part of it, but after your explanation it makes perfect sense. Thank you!

[@karolkonieczny9130]

Amazing video, thank you so much Dr. Jacob! I'm sick of seeing the "THE BEST 5 PLYOMETRIC EXERCISES" type videos, they are not helpful at all. This is the first video that I found that actually talks about how to create a workout program with plyometrics. I downloaded the book you mention in this video online in a PDF form, but I'm sure I will buy the physical copy someday, it's just really expensive for me right now.

[@mozomerark7229]

You deserve so much better for this video and amazing information

[@madelinejewelnebril2871]

In the reading, I was unsure on what modifications made trunk exercises focus on plyometrics so I like how you briefly discussed some examples in this video.

[@caleighgarcia7792]

I have always heard the word "plyometrics" being thrown around and used when discussing types of workouts but I have never really known what it was. These videos are helping me get better knowledge about plyometrics.

[@ameliabrock]

I’m super happy this vid exists as a follow-up, since I spent the whole first video trying to figure out how this would actually be applied by a training professional 😅

[@DevanneyBoyd]

This was a helpful overview of how to program an effective plyometric program.

[@user-sd3sv7uq7f]

This video is very helpful is demostrating how in depth plyometrics are and how we can create the right programs for each athlete!

[@julianasum8481]

This video helped me understand how to create a proper plyometric program that is individualized for an athlete and their specific needs.

[@kelli-lynroche8446]

This video helped me understand how and why plyometric training is important and effective, as well as how to properly include it in training.

[@willhopkins4197]

Very interesting and important to see the work-to-rest ratio. I know I certainly do not rest enough when I workout, and probably wouldn't when doing plyometrics!

[@lucamarin8565]

Great overview on how to design a plyometric program

[@matthewwadley4348]

It’s so interesting that when it comes to plyometrics, there is such a wide range of drills and methods to help develop them even further for the athlete

[@wyattcarlson7504]

It's interesting to me that the intensity of the training programs is partly determined by the type of drill performed during the plyometric program, and not just about the amount of reps and load of the exercise.

[@joyshang5670]

Thank you for explaining the importance of plyometric drills and how it is used for strengthening rather than targetting cardiovascular benefits.

[@hayleesaurette1798]

it is very interesting to make the connections to exercises I have done with the strength and conditioning staff at PLNU and see what the goal of the exercises was.

[@kylesands9693]

Speed and point of contact are new ways for me to determine the intensity of plyometrics!

[@devynpryor8228]

I liked the clarification, from the text, that as intensity of program increases, frequency should decrease and the plyo training should not replace cardio.

[@torilucht5871]

I was surprised to see how long the need for recovery is for plyometrics and I appreciated seeing the different types of plyometric exercises and what exercise result they target.

[@clairemasterson6031]

We used to do a handful of lower body plyometric exercises during warm ups in track!

[@jupshaw]

Love this video because of how important utilizing plyometrics is for a developing thru elite athletes.

[@charmenatchison854]

I can't wait to implement my program for myself. I used to be a jumper in college track and my coach always had me injured. I can't wait to fix that.

[@everoche3754]

Before this, I was aware of the use of plyometrics in training protocols to increase power and movement, however, I now understand the effects that it may have on recovery and post injury PT also

[@tianguyen3897]

Prior to this video, jumping drills seemed very simple to me. I did not realize how many different types of lower-body plyometric drills existed that incorporate different types of jumps and implements.

[@yewsh]

I found the frequency and rest time of 5-10 seconds between reps and 2-3 minutes between sets to be very informative!

[@makennakaczmarczyk7563]

I thought it was interesting that there is such a narrow range between beginners and advanced athletes in the appropriate plyometric volumes.

[@TRamos-pl6oo]

the power restriction on certain barbell or dumbbell exercises, due to having to decelerate at the top of the movement is something I hadnt thought about before

[@hannahb872]

I thought it was helpful how you walked through all the modes athletes can have incorporated into their plyometric training programs. I really like warms up and HIIT workouts where vertical or horizontal jumping is incorporated. The funny part is box jumps used to be my least favorite workout in HS. Now I kinda like them

[@brysonhashimoto2878]

Plyometric are very interesting as they can range in intensity from low hurdle hops to depth jumps. It is important to understand these different intensities and find the best time for recovery between sets, reps and even days.

[@madelinehernandez8838]

Learning about the recovery for plyometrics was interesting. Making sure to have 42-72 hours between plyometric exercises is good to know since I may be in charge of exercise programs one day.

[@kennyvogan5673]

Plyometrics are starting to become so big in the world, and I think they are equally as crucial in both a post injury setting and even for general training.

[@braedenmoore3743]

I always thought that when doing plyometric box jumps it was about doing high reps but instead the stretch shortening cycle is engaged more when doing reps of 3-5 which helps increase explosiveness.

[@proactiveperformanceacademy]

Fantastic video, thank you.

[@DrJacobGoodin]

What's up Bobby! Hope all is well with you my friend 💪 . Let's connect soon

[@isabellecousineau302]

I love incorporating plyometric movements into my workouts.

[@hoop.theory]

Thank you for the information! How should Plyometrics be programmed when considering maximal strength and power training?

[@saldhillon2796]

Thinking about the demands of basketball and soccer, I think high volume sets of box jumps could be good for them during a capacity phase. 12 in box. Good for quick feet.

[@melanieweirich8482]

With the examples given for different plyometric workouts it seems that a lot of HIIT and crossfit workout programs use these types of workouts.

[@joshcombs123]

I am curious to learn more about trunk plyos, as I do not think I have seen very many or done any before.

[@adamgates6126]

What is the MRV and MEV for lower body plyometrics?

[@iamabhishek.01]

Hey sir i want to know how to design program for aerobic and anaerobic energy system with resistance training, and please mention what type of energy system works better for a cricketer please make a video on this i've rrad the CSCS book and i got cleared about how to design program for resistance training in off season pre season and in season but i couldn't get to know about how to design program gor aerobic and anaerobic energy system for off season pre season and in season ! please make a video on it

[@bensonmutuvi8429]

Should plyometrics be used for warm up before weightlifting?

[@gopidevarkonda8336]

Hello sir, we can combine plyometric and speed session together??

[@madhavyadav3666]

can we do plyometrics and running in same session or we should include them with strength training?

[@justinkeller9043]

I was wondering if you could briefly explain the plyometric volume a little more. What does it mean by foot contacts? For example es three sets of ten squat jumps equal to 30 foot contacts?

[@DrJacobGoodin]

You are correct Justin! For plyometrics, we typically count the number of foot contacts, so 3x10 squat jumps = 30 foot contacts. That said, obviously exercises like depth jumps will impart much greater fatigue and higher forces through the tissue (bone, muscle, tendon), and therefore I would advise that you bucket your plyos into low and high intensity or maybe low, med, and high intensity

[@rozalynnlarson8835]

I was surprised by how long the recovery between reps and sets should be

[@sanatthkumar463]

Could you please make a video for chapter 19? Programming for speed and agility! Thank you!

[@DrJacobGoodin]

In short order!

[@sanatthkumar463]

@@DrJacobGoodin Thank you!!

[@avajgallo]

I used confuse plyometrics with HIIT, or is it the same?

[@VitaTipo1]

would pogos be classified as standing jumps ?

[@wyntonbrown9439]

I didn't know plyometrics could be used for the upper body as well

[@rushikeshsapkal9414]

how to design best athlete programe

[@gideonc]

For 2 seconds i thot you’re the css guy haha

[@xmysteriousx3548]

I have a question sir that what if i, study at night for my CSCS exam for like 2-3 months will it affect my physical and mental strength because of the disturbance in biological clock of human body or it's just fine ?

[@DrJacobGoodin]

Amazing question. Studying evidence-based strength science will potentiate your gains. Keeping these lectures on in the background will boost anabolic pathways and drive muscle protein synthesis to new heights. 😉

[@integritytreecare4794]

do you write programs ?

[@DrJacobGoodin]

Most definitely

[@integritytreecare4794]

@@DrJacobGoodin cool how do I contact you , it’s for my 13 nephew

[@DrJacobGoodin]

I would love to connect! [e-mail]