Phase training has been this month’s theme and I’ve been breaking it down into 3 essentials for beginners, intermediates and advanced.

When building any fitness program steady progression is the key to success as well as injury prevention.

When it comes to plyometrics training many believe it’s merely for advanced trainees. However, when broken down into proper phases anyone can incorporate plyometrics training into their routine and find substantial benefits.  

Plyometrics Overview

Plyometrics training incorporates speed dominant movements. Typically jumping, pushing, leaping, and bounding are present.  

Plyometrics include a loading phase that will be held for three seconds in phase one of training. In phase two and three the exercises will be continuous to produce fast and explosive movements.

Here are 3 Essential Training Phases for Plyometrics Training:

Phase 1 – Stability Plyometrics Training

During phase one your plyometric exercises should include stabilization drills that can easily be implemented with a three second pause during the “grounding” of the movement.

For example, during a squat jump you will NOT perform continuous jumps if you are beginner. Instead, leap once and hold the end position which will be a bodyweight squat for three seconds.  

Phase 2 – Strength Plyometrics Training

Phase two of plyometrics training is intermediate fitness levels. The exercises should be more dynamic and induce a full range of motion in a continuous manner.  

Examples of this would be to NOT hold the three second pause. Instead, do continuous squat jumps for a specific number of reps.

Phase 3 – Power Plyometrics Training

Phase three is fairly more advanced as the concentration is more on developing power to produce heightened force and strength.  

To perform a power plyometrics exercise you can include added weights or height (box jumps) to the strength phase exercise.

Example of phase three would be performing a squat jump as a box jump. Or, adding in a weighted burpee with the squat jump.