Integrating Plyometrics into Your Strength Program for Athletic Performance
There’s something incredibly satisfying about lifting heavy. Feeling strong, moving with intention, and watching your numbers go up, it’s the kind of progress that keeps a lot of us coming back to the gym. But strength is just one piece of the performance puzzle. If you’ve ever felt like your training is missing that snap, that spring, or that next-level athleticism, it might be time to add another layer: plyometrics.
Plyometric training, often associated with jump squats and explosive box jumps, is sometimes written off as something only athletes need. But the truth is, adding plyometrics into your strength routine is one of the most effective ways to build power and no, that’s not just a buzzword. Power is your ability to produce force quickly. It’s what helps you sprint faster, jump higher, change direction sharply, or even react quickly when catching yourself on a trail or lifting something heavy overhead.
The good news? You don’t have to abandon your barbell or completely change your program. With a bit of planning, plyometrics can be seamlessly layered into your existing strength training to help you move better, feel more athletic, and make your strength work even more effective.
What Are Plyometrics and Where Did They Come From?
Plyometric training refers to explosive, high-velocity movements that make use of the stretch-shortening cycle (SSC) of muscles. When a muscle is rapidly lengthened (eccentric phase) and then immediately shortened (concentric phase), it can generate significantly more force than a standard, isolated contraction. Think of it like snapping an elastic band: the faster and tighter the stretch, the more explosive the release.
This mechanism is what allows us to jump higher, sprint faster, and change direction quickly and plyometrics train the body to use that elastic energy more efficiently.
A Bit of History
The term “plyometrics” was first coined in the 1970s by U.S. track and field coach Fred Wilt, who noticed Soviet athletes performing quick, springy drills as part of their warm-ups. He later connected these explosive movements to enhanced athletic performance, giving rise to a whole new category of training.
But the actual method dates back even further to Soviet sports scientist Dr. Yuri Verkhoshansky, often referred to as the “father of plyometrics.” In the 1960s, he began experimenting with exercises like depth jumps where an athlete steps off a box and immediately jumps upon landing as a way to train explosive power. His research showed these drills significantly improved rate of force development, which led to measurable performance improvements across multiple sports.
As Western strength coaches began to adopt these methods in the 1980s and ’90s, plyometrics became a cornerstone of athletic programming. Today, they’re widely used not just by elite athletes, but by weekend warriors and general fitness clients looking to improve speed, agility, and dynamic control.
How Plyometric Performance Is Measured
Plyometric ability is typically assessed using jump tests and measurements that reflect power output, such as:
Vertical Jump Height
Reactive Strength Index (RSI)
Ground Contact Time
Flight Time
One commonly used metric is the Reactive Strength Index, calculated as:
RSI=Jump Height (m)Ground Contact Time (s)\text{RSI} = \frac{\text{Jump Height (m)}}{\text{Ground Contact Time (s)}}RSI=Ground Contact Time (s)Jump Height (m)
A higher RSI means an athlete can generate more force in less time—one of the clearest indicators of explosive ability.
For example, if an athlete performs a depth jump and reaches a jump height of 0.4 m after only 0.2 seconds of ground contact, their RSI would be:
RSI=0.40.2=2.0\text{RSI} = \frac{0.4}{0.2} = 2.0RSI=0.20.4=2.0
This value can be tracked over time to evaluate improvements in neuromuscular performance and explosive strength.
Additionally, tools like force plates, contact mats, and wearable sensors allow coaches to precisely track these metrics and tailor training accordingly.
Who Benefits from Plyometric Training?
The short answer: almost everyone.
While plyometrics are commonly associated with athletes, research has shown they offer a wide range of benefits for the general population as well—including older adults and those focused on general fitness.
Some evidence-based benefits include:
Improved lower-body power and jump height
A 2015 meta-analysis published in Sports Medicine found that plyometric training significantly improves vertical jump performance, sprint speed, and overall power output across a variety of populations.Increased strength and muscle activation
Plyometrics enhance neural drive and motor unit recruitment, making your muscles more efficient at firing quickly and forcefully—something traditional slow lifting can’t always accomplish.Enhanced balance and coordination
Especially in older adults, controlled plyometric exercises can improve dynamic balance, gait performance, and reduce fall risk. A 2020 study in The Journal of Aging and Physical Activity showed that even low-impact plyos improved functional movement in adults over 60.Better athletic performance
For athletes, plyometrics improve sprint speed, reactive ability, and agility. For recreational lifters or hobbyists, they make strength training feel more athletic and adaptable to real-life movement.
In short: plyometrics train your body to use strength quickly, which is relevant whether you're spiking a volleyball, chasing your kid at the park, or just trying to stay sharp and mobile as you age.
Strength vs. Power: Why You Need Both
Strength training builds the foundation. It increases the maximum amount of force your muscles can produce. But strength alone doesn’t always transfer to real-world performance—especially if you can’t apply that strength quickly. That’s where plyometrics come in.
Plyometric exercises train your body to use the stretch-shortening cycle, a natural reflex that allows muscles to contract more forcefully after being quickly lengthened. Think of it like loading a spring. When you jump, sprint, or explode into motion, you’re relying on this rapid contraction to generate speed and force. Plyometric training makes that mechanism faster, more efficient, and more powerful.
So while strength is your raw horsepower, power is your engine’s acceleration. And both are essential whether you're an athlete, a recreational lifter, or someone who just wants to feel stronger and more capable.
How to Integrate Plyometrics Into Your Program
One of the most effective ways to add plyometric training is through contrast training, pairing a strength movement with a biomechanically similar explosive one. For example, squats followed by jump squats or deadlifts followed by broad jumps. This approach capitalizes on post-activation potentiation (PAP), a short-term boost in power output after heavy lifting.
But the key is not just in what you pair—it’s in how you structure your week.
Here’s how that might look in a 3-day strength training split that includes plyometrics and all three planes of motion:
Sample 3-Day Strength + Plyometric Split
Day 1 – Sagittal Plane Focus (Forward/Backward)
Goal: Lower body strength + vertical power
Warm-Up: Dynamic leg swings, hip openers, pogo hops
Plyometric Primer:
Jump Squats – 3 sets of 5 reps (max effort, soft landing)
Strength Work:
Back Squat – 4 sets of 5
RDL or Deadlift – 3 sets of 6
Walking Lunges – 3 sets of 8/leg
Accessory/Core:
Seated Band Abductions
Deadbugs or Hollow Holds
Day 2 – Frontal Plane Focus (Side-to-Side)
Goal: Lateral strength, change of direction, and coordination
Warm-Up: Lateral band walks, side shuffles
Plyometric Primer:
Lateral Bounds – 3 sets of 4/side (stick each landing)
Strength Work:
Lateral Step-Ups or Cossack Squats – 3 sets of 6–8
Single-Leg Glute Bridge – 3 sets of 10
DB Lateral Lunges – 3 sets of 8/leg
Accessory/Core:
Suitcase Carries
Side Plank with Reach Under
Day 3 – Transverse Plane Focus (Rotational)
Goal: Core control, anti-rotation, rotational power
Warm-Up: T-Spine rotations, med ball twist toss
Plyometric Primer:
Rotational Med Ball Throws – 3 sets of 6/side
Strength Work:
Landmine Rotational Press – 3 sets of 8/side
Split Stance Cable Row with Rotation – 3 sets of 10
Single-Leg RDLs – 3 sets of 8/leg
Accessory/Core:
Pallof Press Holds
Russian Twists or Cable Woodchops
Why This Works
This split isn’t just balanced—it’s intentional. Each day targets a different movement plane, ensuring you’re building power and stability across the entire spectrum of motion, not just in the straight line most gym programs favor.
By placing the plyometric movement at the start of each session (after your warm-up), you prime your nervous system and set the tone for more efficient, powerful lifting. You’re not just getting stronger—you’re getting faster at being strong.
When and How Often to Do Plyometrics
Timing matters. Plyometrics should be performed early in your workout, after a proper dynamic warm-up, but before your heavy lifting. That’s when your nervous system is most responsive, and you can perform the movements with the speed and intent they require. Leave the fatigue-inducing work for later.
In terms of frequency, 2–3 sessions per week is usually plenty. Quality matters more than quantity here. A few sets of crisp, explosive reps will have a greater impact than high-volume jumping that leaves your joints and nervous system fried.
As with strength training, plyometric training should follow some form of periodization:
During the off-season or early training phases, focus on lower-intensity movements like jump rope, line hops, or pogo jumps to build a base.
As your training progresses, increase intensity with movements like depth jumps, single-leg bounds, and reactive hops.
During competition phases or busy life seasons, scale back volume and use low-rep, high-quality plyos to maintain power without overloading the system.
Train Like an Athlete (Even If You’re Not One)..The Everyday Benefits of Plyometrics
The beauty of plyometrics is that they’re scalable. You don’t need to be a professional athlete to reap the rewards. Whether you’re a weekend hiker, recreational volleyball player, or someone who just wants to move better, feel stronger, and stay agile as you age, explosive training can help.
Plyometric exercises improve more than just jump height they translate into real-world movement quality. For example:
Quick footwork drills can help you react faster if you trip or need to change direction suddenly.
Jump squats and broad jumps train you to generate force through your hips and legs useful for hiking inclines, getting up off the floor, or catching yourself during a stumble.
Lateral bounds improve side-to-side control, which helps with balance on uneven terrain or when pivoting during recreational sports or even household tasks.
Med ball slams and plyo push-ups improve upper body explosiveness and trunk stability, making it easier to lift, carry, or throw objects efficiently and safely.
Even if you’re training at home with limited space and equipment, adding a few explosive movements into your routine can enhance coordination, build resilience, and support the kind of strength that actually shows up when you need it most—not just in the gym, but in everyday life.
Final Thoughts…
Integrating plyometrics into your training isn’t about doing flashy movements for Instagram or chasing soreness. It’s about training your body to express strength quickly and efficiently. When paired with a well-structured strength program, plyometric work helps you build a body that’s not just strong, but powerful and athletic.
It’s one of the simplest ways to upgrade your training without adding more time or complexity. Just a few intentional, explosive movements each week can make a noticeable difference in how you move, feel, and perform.
Plyometrics aren’t just for elite athletes they’re for anyone who wants to move with more energy, react with more control, and train with a little more intention. By layering explosive movements into your strength program, you’re not only building muscle or burning calories you’re training your body to be fast, responsive, and resilient in the moments that matter.
Whether that’s jumping for a rebound, hiking a steep trail, catching yourself during a slip, or simply keeping up with life’s daily demands power matters.
Start small, focus on quality, and give your training the spark it might be missing.
Your body isn’t just meant to be strong. It’s meant to move with purpose.
Hope that helps,
Happy Exercising!
Robyn
References
Markovic, G. (2007). Does plyometric training improve vertical jump height? A meta-analytical review. British Journal of Sports Medicine, 41(6), 349–355. https://doi.org/10.1136/bjsm.2007.035113
Petridis, L., & Zafeiridis, A. (2020). Effects of Low- to Moderate-Impact Plyometric Training on Physical Fitness of Older Adults: A Systematic Review and Meta-Analysis. Journal of Aging and Physical Activity, 28(3), 449–460. https://doi.org/10.1123/japa.2019-0092
de Villarreal, E. S., Kellis, E., Kraemer, W. J., & Izquierdo, M. (2009). Determining variables of plyometric training for improving vertical jump height performance: A meta-analysis. Journal of Strength and Conditioning Research, 23(2), 495–506. https://doi.org/10.1519/JSC.0b013e318196b7c6
Verkhoshansky, Y. V. (1985). Special Strength Training: A Practical Manual for Coaches. Moscow: Fizkultura i Sport. (Translated from Russian by Michael Yessis)
Ramirez-Campillo, R., Alvarez, C., Garcia-Hermoso, A., et al. (2018). Methodological Characteristics and Future Directions for Plyometric Training Research: A Scoping Review. Sports Medicine, 48(5), 1059–1081. https://doi.org/10.1007/s40279-018-0870-z