Plyometrics and Weight Lifting, Can You Do Both?

What does Plyometrics Mean?

Plyometrics and weightlifting, can you do both? Absolutely. In fact, the combination of weight lifting and plyometrics is simply a recipe for a killer body.

First of all, a brief description of what plyometrics means. Plyometrics is also known as jump training. It is a style of training the body for improvements in explosive strength and power. Exercises like plyo box jumps, lateral jumps and any movement that involves an explosive take off and lots of power are considered to be a plyometric exercise.

The purpose behind plyo exercises is to create a stretch in the muscles before a contraction so that the muscle contracts with a greater force. Think of it like stretching a spring as far as possible and then letting it go.

A greater capacity for power output will lead to greater muscular strength as the muscle is trained to contract with more force. When a muscle is capable of greater speed and has the capacity to generate more force during an exercise, greater loads can be applied which in turn will improve overall strength.

Due to the intensity of a plyometric workout, a large number of calories are burned, which will certainly help with a goal of fat loss. The cardiovascular system is put to the test and the muscles are worked so intensely and in such a powerful manner that weight loss is sure to occur.

What About Weightlifting

Plyometrics and weightlifting, can you do both? Definitely. In fact not only can you do both, you should do both. While a plyometric program is a great addition to a workout routine, it’s only one part. You’ll also need to add some balance with a consistent weight training routine.

A good, solid base of strength is imperative to overall fitness and crucial when it comes to beginning a plyo program. If you don’t have a solid strength base, your body will not be capable of handling the impact and intensity of explosive exercises.

A consistent and properly performed weight training routine will build muscular strength, density and size while also increasing bone density and providing stabilizing balance to the body.

Your specific weight training program will depend on your specific goals. If you are hoping to add some size to your physique, you will want to focus on working the major muscle groups 3 to 4 times per week, using moderate to heavy weights for about 8 to 12 reps per set.

If your focus is primarily on increasing strength, you will want to train the major muscle groups as frequently, but using very loads and a rep range of 1 to 5 per set. Long rest periods of 2 minutes will be required between sets in order to allow sufficient recovery.

Either one of these training methods will pair nicely with a plyometric routine. Weight training and plyometrics work hand in hand to round out a balanced workout. Putting the two together will generate faster, better and stronger results.

In Summary

Plyometrics and weight lifting, can you do both? You can and you should. The combination of the two will create sculpted muscles that are strong, dense and powerful. This will only lead to a greater capacity for both types of training, resulting in continued progress and results.

[stextbox id=”grey” caption=”About the Author”]Shauna Labelle has worked with extensive demographics including a wide range of goals and requirements. She has coached men, women, children, seniors, ranging in age from 9 to 90. Shauna has incorporated her knowledge and drawn on personal experience to create programs for pre/post natal clients, professional bodybuilders, triathletes, business executives that just want to lose a few pounds, seniors that want to have the energy to play with their grandchildren and everything in between.[/stextbox]