How to Do Plyometrics and Weight Training

Step-by-step Instructions

Here is what you need to do...
Step 1

The pinnacle of intense weightlifting is this: plyometrics and weight training. On their own, they are worthy of a decent workout; together, they become a ravaging routine that taxes the muscles of the body to their absolute limit. Plyometrics is a kind of exercising that revolves around explosive jump movements. Weight training, as you most likely know, involves lifting weights in order to build muscular strength and size. Each has their own string of benefits individually, and put together they become a powerhouse kind of training.

Step 2

Plyometrics, the explosive jump training of the fitness world, operates under the idea that powerful and explosive movements will utilize every muscle in the body in some fashion. Furthermore, plyometrics incorporate the cardiovascular system in order to sustain such high-intensity, high-volume movement. They increase your overall strength, testosterone, size, and endurance. Some athletes will do entire workouts that revolve around nothing more than plyometrics and will walk away sweating and gasping for air.

Step 3

Weight training is a kind of exercise that is based on the principle of resistance overload. You pick weights up, pull weights, push weights, and swing weights so that the muscles in your body can grow from an unusual amount of resistance. Weight training is commonly done by all athletes, and is the core of a bodybuilder's routine. It promotes muscle growth, muscular and bone strength, and cardiovascular endurance (to a point).

Step 4

Together, plyometrics and weight training become the training method of fitness gods. Crossfit lifters and powerlifters everywhere base the bulk of their routines on a mixture of plyometrics and weight training. The result is one of supreme strength, massive power, and virtually unlimited growth potential. Below, I'll outline a plyometrics and weight training workout. You can take the principle design of this workout and apply it to any body part you so desire.

Step 5

Leg day- Squats, 5 sets. Set 1, 8 reps; set 2, 6 reps; set 3, 4 reps; set 4, 2 reps; set 5, 2 reps. Power jumps to an exceedingly high-up base, 5 sets of 1 rep. Deadlifts, 5 sets. Set 1, 6 reps; set 2, 4 reps; set 3, 2 reps; set 4, 2 reps; set 5, 1 rep. Power speed jumps in place, 1 set of 50 reps. Jump up to low platform with dumbbells in hand, 3 sets of 8 reps.

Step 6

This workout bounces back and forth between intense plyometric training and intense weight lifting. The plyometrics exercises give the lungs a chance to work hard, while the bulk muscles get some chance to rest and slightly recover. The weight lifting exercises, on the other hand, give the lungs a chance to recover and spend time decimating the leg muscles. By the last exercise, every single rep feels terrible. By the next leg workout, your strength, endurance, and even size will feel as if they've noticeably increased.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Applying plyometrics and weight training to the same workout requires that you split the workout half-and-half. If you don't pay attention to the order of your exercises, you will burn out either on a cardiovascular level or on a muscular-strength level. The goal is to compound the exercises in such a way that you tire out both cardiovascularly and muscularly at the same time.

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This Student Author's Background

Funny or interesting story about this topic...

I went to school my freshman year with a junior Olympic weight lifter. That dude did nothing but plyometric and weight training routines. He would do a few big sets of deadlifts, squats, front squats, squat cleans, power presses, or clean and jerks. Then, between those big exercises (he would usually do two of the powerlift exercises per workout) he would walk over to the bases and do some kind of explosive jump training. The explosions helped him to explode during his weight training exercises, and the strength he got from the weight training exercises gave him a ton of power to apply to the plyometrics training. That kid was an absolute monster, and he trained like he was straight down from Olympus. After I saw the way he approached his routine, I had to learn what plyometrics mixed with weight training was all about.

When did you first do this & how did you get started?

I only did plyometrics/weight training routines for a short month. After that month I had had enough of it, as the training was pretty damn hard and it was making my shirt and pants sizes go up week by week. I couldn't afford to keep buying new clothes, so I had to give it a rest. But you should pick up where I left off! You can see that the benefits are amazing, so go ahead and give it a shot.
Happy lifting,

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