Plyometrics - for fighters.
A frequent question I’m asked by fighters about my training style is “do you do plyometrics?”
The first couple of times I was asked that question it took me by surprise, I’d be concerned about a coach that didn’t include plyometrics but also concerned if that’s all they do.
Recently though having conversations with some clients I found a bit more out around why the question is asked. It seems that most of these fighters have done “strength and conditioning” with their skill coach or someone that has a limited knowledge and enjoys the same martial art they are doing.
In this article I want to focus on 3 points.
What is a plyometric and what isn’t.
When fighters should include them in their training schedule.
How much volume and frequency to include in your training schedule.
What is and what isn’t a plyometric.
There are 2 types of plyometrics -
Extensive (longer duration less force demands)
Intensive (shorter duration more force demands)
A plyometric exercise is a movement that involves a eccentric contraction (loading phase) and a concentric contraction (explosive action)
It is required to go through this transition extremely quickly and therefore is done with little to no weight.
An example of this is a tuck jump vs a box jump. A tuck jump involves very quick ground contact to produce a powerful movement. A box jump involves a single jump and landing in what if often a deep squat position, it’s a great display of power but NOT a plyometric.
This brings us to power exercise vs. plyometric exercises. Plyometrics can be used to develop power. Power exercises are not necessarily plyometrics though. They are often performed much slower and with a much greater resistance. This can assist in building strength more than speed. Both of these attributes combined make up power.
When to include plyometrics in your training.
Plyometrics need to be done fast and powerfully. Therefore doing them under fatigue doesn’t make sense.
I like to include plyometrics at the beginning of a strength or conditioning workout. Typically after a warm-up which will often include mobility and stability drills to prep the body for the demands of the plyometrics.
This gives the body a great chance to display optimal coordination, power and skill. It also acts as a fantastic preparation phase before heavier lifts.
By allowing the body to perform plyometrics while fresh you can achieve greater results faster due to enhanced skill acquisition.
How much and how often should you include plyometrics.
I like to include a version of plyometrics in almost every session my fighters do. This will often be 2-3 conditioning workouts per week and 2-3 strength workouts. 2-3 sets with a rep scheme of 3-5 for Intensive and 10-20 for Extensive.
I break them down into extensive and Intensive, including a variation of each per session.
Double Leg eg.
Pogo hops, Bounds, Depth drops, Depth jumps, Hurdles.
Single Leg eg.
Pogo hops, Pogo hops to a plate, Single leg bounds, Depth drop to single leg bound.
Upper Body eg.
Explosive push up (band assist), Explosive push up (incline), Med ball chest pass.
In Conclusion
Perform your plyometrics when you’re fresh so they can be what they are designed to be. This way you can get the results you want.
You train 10-20 hours a week in your chosen sport, if you aren’t fit enough then aimless jumps until failure won’t fix your problem.
If you can imagine a crossfit athlete doing it, don’t.
If the most talented fighter in your gym does it because it “worked for them”, probably don’t.
If it’s structured from a coach who knows what the stretch shortening cycle is and amortization component of the movement means, do it.