The goal of plyometrics is not always to develop power

Dear Strength Coach,

How do you sequence plyometric exercises over the course of a macrocycle (16-20 weeks of training)?

It’s well accepted that a client/athlete adapts to an exercise in 4-6 weeks (or less). So, if we are training a client  for 16-20 weeks, we need a well designed sequence of exercises leading towards the stated goal (for example, improving a vertical jump).

I know this may sound heretic, but in the first steps of this sequence the purpose of your plyometrics is not to improve the jump. It is to prepare your passive structures (bones, tendons, connective tissues) for the REAL jump training in the later steps.

Below is an excellent exercise for the first steps of a macrocycle aiming to improve a vertical jump:

• Perform a single leg hop for distance, “stick” the landing.
• Then squat down until the free knee touches the ground.
• Come back up and perform another single leg hop.
• Perform up to 10 jumps per set.
• Attempt to progress the total distance covered per set.
• Perform 3 or more sets, twice a week.
• For added challenge, drag a sled behind you (loaded, of course).

Give this exercise a try for 4-6 weeks and let me know what you think.

To your success,
Karsten Jensen