Plyometric Routine Exercises: 3–5 per session Total ground contacts (per session): 60–80 – Each exercise contributes to the total number of contacts – Distribute contacts evenly across movements • No sets — count quality jumps, not volume • Max intent on every contact • Stop if height, stiffness, or rhythm drops Rest: ~2 minutes between exercises Goal: Develop power, speed, and reactive strength #running #plyometrics #strengthandconditioning | Antoniy Novikov
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3 plyometric movements to improve your ground contact time ⚡️ If you want to feel quicker off the ground, these three reactive plyos should be staples in your program 👇🏾 🔵 Bulgarian Box Hops • Develop single leg stiffness and elastic strength • Improves ankle knee coordination • Cue: Minimal knee bend, snap off the ground 🔵 Reactive Box Split Jumps • Trains rapid force switching between legs • Transfers well to sprinting and acceleration • Cue: Hit → react → explode (don’t sit in the ground)
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One thing often overlooked in plyometric training is the surface. Harder ground exposes the body to higher peak forces and shorter contact times which demands greater use of elastic energy. Softer mats absorb more force, lengthen contact time and shift the load toward muscular effort. In physical preparation it is not just the exercise that matters, the environment you do it in shapes the adaptation. #plyometrics #strengthandconditioning #freestylewrestling #grappling #strengthtraining | PSC Coa
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