Beginner Plyometric Workout

Beginner Plyometric Workout 1

Image courtesy of David Castillo Dominici at

Have you ever watched the 100 meters in the Olympics and before the race the athletes are jumping up and down and bounding everywhere?

Ever wonder what they’re trying to do?

What they’re doing is basic plyometric exercises designed at activating their power muscles so they’re at their peak for the upcoming race.

But even regular folks can benefit from this type of exercise. It helps develop overall power — which is the ability to apply strength as quickly as possible.

Power benefits us because it means we are able to do more physical work in less time. Just think about how that would help a chore-filled Saturday!

To find out more about plyometrics and their benefits, read this post.

How to Prepare for a Beginner Plyometric Workout

A great way to prepare for a plyometric program is to jump rope for a couple of weeks — especially if you’ve never done plyos before.  Jumping rope helps condition the body and your muscles for those quick muscular contractions.

The next step, believe it or not,  is to learn how to land. The idea is to learn how to land soft and in an athletic position.  Coincidentally, once you find your proper landing position, this is the same position you should be squatting in.  

To learn how to land soft, you can start with drop jumps.  Find a step or platform about a foot high and step off the platform (do not jump).  

The goal is to land as softly as possible and try not to even make a sound. To do this properly, you will need to land in an athletic position and absorb the shock as you land.  

Do this for another couple of weeks to help make the neuromuscular adaptation (the brain muscle connection) — making the response automatic for your muscles.

So yes, take about a month to prepare.  You must do this to perform beginner level plyos.  

To be able to do intermediate level plyos, you should have done the above and be able to squat your body weight.  

For advanced plyos, the same as before, but you should be able to squat 1.5x your body weight.

Here’s a Sample Beginner Plyometric Workout:

  1. Squat Jumps 2×5, rest 1 min between sets
  2. Medicine Ball Chest Throw 2×5, 1 min rest
  3. Jump to Box 2×5, rest 1 min
  4. Medicine Ball Incline Chest Throw, 1 min rest

Add this into your workout program even once per week to get amazing benefits (I wouldn’t do it more than twice). And make sure to change it up after no more than 4 weeks.

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