Plyometric Lower Body Training Progression

Increasing the Intensity of Lower Body Plyometrics

Plyometric exercises, such as jump lunges, are characterized by a rapid eccentric (lengthening) phase followed by a powerful concentric (shortening) phase. Increasing the intensity involves manipulating various training parameters to challenge the neuromuscular system and enhance power development.

Modifying Exercise Variables

Weight Loading

Adding external resistance, such as dumbbells or a weighted vest, increases the force required during both the lowering and jumping phases, demanding greater muscular strength and power.

Range of Motion

Increasing the depth of the lunge or the height of the jump extends the muscle excursion, recruiting more muscle fibers and increasing the intensity of the exercise. However, proper form must be maintained to prevent injury.

Speed of Movement

Performing the exercise more explosively increases the power output needed. Focus should be on maintaining controlled movements to avoid compromising form.

Repetition and Set Schemes

Increasing the number of repetitions performed per set, or the number of sets themselves, increases the overall volume and challenges the muscular endurance and power capacity. Appropriate rest periods are crucial for optimal performance and recovery.

Advanced Plyometric Variations

• Depth Jumps: Stepping off a raised platform before performing the lunge adds a ballistic component to the movement.
• Lateral Jumps: Incorporating lateral movement increases the demand on stabilizing muscles and adds a new dimension to training.
• Plyometric Lunges with Rotation: Adding a torso twist during the jump increases core activation and challenge.
• Box Jumps with Lunges: Combining a box jump with a lunge sequence increases power output and plyometric demand.

Considerations for Progression

Proper warm-up, adherence to correct form, progressive overload, and adequate rest are essential elements for successful and safe progression in plyometric training. It is highly recommended to consult with a fitness professional before starting any new exercise program, especially those involving plyometrics, to ensure safe and effective training practices.

Monitoring Progress and Adaptation

Tracking progress through objective measurements such as jump height, lunge distance, and perceived exertion allows for adjustments to the program and ensures continued challenge and improvement. Listen to your body and adjust training based on your individual needs and capabilities.