Developing Power with Plyometric Training

The next strength phase in our macrocycle will help increase our sprint power. Check out this article for a summary of plyometric training and some excellent videos of some great exercises. Plyometric training can be done a couple times per week. Each workout should have 2-5 exercises. Each exercise can be 3-6 sets. Generally it is recommended to do 3-5 repetitions per set. Let’s remember that we are doing our plyometric training to improve our sprinting. Sometimes sprints can last a few seconds just to accelerate out of a corner. Sometimes we may sprint up to twenty seconds at the end of a race to the finish line. We can use this knowledge to guide our plyometric training. Maybe we aren’t concerned with the amount of reps we do but the amount of time we perform the exercise. If it is a hard exercise maybe we stick with the 3-5 repetitions. If it’s an easier exercise maybe we time our set to up to twenty seconds to simulate a longer sprint finish. Make sure to have a solid 1-2 minutes between sets for recovery. In this time perhaps we work on a mobility exercise. Since we are only doing a few exercises there will be time to work in some core after your plyometrics.