Plyometric Training Can Make You Faster In Two Months Flat


That being said, the nature of such high-intensity workouts means there’s potential to lose weight with plyometrics—any movement is good for you, and as long as intense workouts are done safely, they can only do you good if you’re looking to lose weight. “This high-intensity exercise can also help you achieve weight loss faster because it can improve metabolism,” says Sheridan. “Since it is physically demanding, you can quickly burn calories. It also helps increase heart rate, benefiting blood flow into the muscles.”

Is plyometrics good for beginners?

A major positive of plyometrics is the versatility of its movements, making them easy to tailor for beginners. “Plyometric exercises can vary in intensity and complexity, so they can be adapted for beginners and get more advanced as you develop your skill level and confidence,” says Dick. “Beginners should start with low-impact exercises and gradually progress to more challenging movements to avoid injury.”

“Beginners can start off with very basic plyometric exercises such as squat jumps, burpees, box jumps, and medicine ball slams that are all quite easy to master,” says Harrison. “As your fitness and coordination improves, then you can move on to more advanced exercises.”

How do I perform plyometrics safely?

The trick with plyometrics is to start slowly, with a couple of workouts a week focused on form and the basics of plyometrics, such as jump squats, box jumps, and lateral bounds. This will give your body a strong basis for the sorts of movements more advanced plyometrics can involve while still providing an intense workout.

Harrison stresses that form is paramount: “As in all forms of exercise, ensure your back is in alignment, and you maintain good technique throughout to reduce the risk of injury.”

Sheridan suggests facing a mirror to practice the perfect form. “This will help check when you’re doing the proper movement, alignment, and landing from a jump,” he explains. “It can help you avoid accidents such as collapsing the upper body with the feet flat. The correct way is to land quietly—if you hear a loud thud, you fail to absorb the force correctly.”

A warm-up is always important, but when it comes to plyometrics, it’s a non-negotiable. Sheridan recommends a dynamic warm-up to get the body prepped for such an explosive workout: “This means five minutes of light jogging then butt kicks, high knees or side shuffling for five minutes. It is also advisable to do foam rolling to steer clear of injuries.

“It should be done immediately after your warm-up because the body can still feel fresh as you do explosive and high-intensity exercises.”

Can you do too much plyometrics training?

So you know how to stay safe, but how often should you perform plyometrics? “Start with one to two sessions per week, allowing for proper rest and recovery between workouts,” says Mitchell. “Overdoing plyometrics can lead to overuse injuries, so it’s important to progress gradually and listen to your body.”

Rest between plyometrics sessions is vital to improve your results and protect your body from injury. “Executing plyometrics too often can increase the risk of fatigue or injury because the muscles will not have enough rest to recover in between training,” says Sheridan. “It will also do the opposite of what you want to achieve with plyometrics. If you overtrain, it will make your muscles weak, put stress on joints, and increase the risk of inflammation.”



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