Plyometrics Routines

We have talked with 22 athletes who mention plyometrics.


Jody Sokol
Jody Sokol (female, 28)
How My Professional Soccer Career Got Me into Fitness and Lifting
Depending on the clients goals, I cover a wide range of workouts. I do everything from weight/strength training, High Intensity Interval Training, Circuit Training Stability/Core, plyometrics, cardio, etc.
Carlos Zamora
Carlos Zamora (male, 32)
This Is How I Combine Coaching with Professional MMA and American Show Wrestling
The program that has given me good results is Plyometrics, working the glutes medium, shoulder rehab, neck injury prevention and not overtraining!
Alec Kossoff
Alec Kossoff (male, 27)
How I Work as a Freelance Acrobat and Get into Hollywood Movies
We do a lot of plyometric and body weight exercises i.e. dips, pushups, v-ups etc… Also, the act of doing our jobs/training our jobs is a workout within itself.
Taylor Bradley
Taylor Bradley (male, 27)
How I Got Into Dancing and Became a Professional Dancer for Cirque Du Soleil
To combat that I’ve had to tried to add in more ‘work to fatigue’ body weight strength work and adding explosive plyometric to my body weight workouts (plyo pushups, broad jumps, box jumps).
Jermaine Wright
Jermaine Wright (male, 32)
I'm a Competitive Skateboarder. This is How Fitness Helps Me Avoid Injuries
Most of my favorite exercises are based in the plyometric group. I love jumping around and doing exercises that help improve athleticism. I was hesitant for years to strength train being afraid of what I’d look like on a skateboard. I later realized my misconception of strength training vs bodybuilding.
Kandiss Lewis
Kandiss Lewis (female, 35)
How I Combine Running and Weights to Stay Fit and Work as a Model/Actor
I had a great plyometrics workout the other day at the park. You get creative when you can’t go to the gym, but it has been fun and a good switch up. Stretching and Yoga has come more into play at home as well.
Peng-Peng Lee
Peng-Peng Lee (female, 26)
How I Stayed in Gymnastics after the Olympics and the World Championships
However, every day started with a conditioning circuit to warm up our bodies. This included plyometrics and bodyweight exercises. We would spend 20 minutes of a running circuit that included a mix of leg exercises, core, and upper body. After the 20-minute cardio warmup, we would stretch for about 10 minutes, starting with our necks and working our way down to our ankles.
Alec Enkiri
Alec Enkiri (male, 31)
I'm a Strength Coach and Personal Trainer. This is How I Came Back Stronger After a Hip Injury
I did a lot of resisted sprinting with multiple different resistances (a process I describe in this article), as well as a lot of short distance sprints (mostly 10-20yds), and I even threw in some one legged hopping and few other low/medium intensity plyometric drills to help improve my reactivity and decrease my ground contact times.
Nancy Di Nino
Nancy Di Nino (female, 47)
How I Train and Inspire Women to Reach their Health and Fitness Goals
I train five to six days a week. At times I will train using HIIT principles (High Intensity interval training) coupled with plyometric training. Short bursts of sprints are a must for me whether on the track, skipping or through functional training. A stopwatch or timer is my best friend and I love the feeling of pushing my heart rate to its max point.
Caitlin Rice
Caitlin Rice (female, 28)
This Is How I Found My Calling Through Fitness
Friday: Full body HIIT/Plyos
Randalene Sergent
Randalene Sergent (female)
I'm a Bikini Champion and Track & Field Pole Vaulter. These are My Best Fitness Hacks
All sports require speed, precision, and focus. To reach another level you have to eat right, get in the gym and lift. Like I mentioned earlier I work out at LVAC Las Vegas and there are a lot of pros in there. I watched how these bodybuilders would eat and train, combined that with some track & field sprint workouts, a few plyometric drills and I was golden for the stage.
Allison Vaeth
Allison Vaeth (female, 28)
I'm an IFBB Bikini Pro. How I Train People to Become Successful in the Bodybuilding World
On the other hand, when it comes to fat loss, adding in more cardio, HIIT, and workouts like plyometrics, metabolic, tabata, etc. will help you sharpen up and burn more calories.
Bruno Salgueiro
Bruno Salgueiro (male, 35)
I'm a Professional Stuntman. This Is How I Train to Be Ready for Anything
Then I go for main lifts like deadlift or squat, paired with either shoulder presses or pull-ups. To this point, I keep my reps low, anywhere from 3-5 on the plyos and from 4-6 on the main lifts. Cleans and snatches anywhere from 1-3 reps- not really interested in complexes here.
Maria Lee
Maria Lee (female, 33)
How I Went From Editor to Fitness Entrepreneur and Vegan Activist
My philosophy is more intuitive in nature where I constantly seek new limits and experiment with different techniques. I go to the gym five to six days a week, and I alternate between upper body pull (my favourite!), lower body anterior chain (quads, glutes), upper body push, and lower body posterior chain. I throw in core and a ton of HIIT and plyometrics every day.
Julie Germaine
Julie Germaine (female)
How Being a Mother Doesn't Stop Me from Training Hard and Staying Super Fit
Other times I warm up on the stepmill, crush legs from every angle and finish with plyometrics and stepmill sprints.
Nick Screeton
Nick Screeton (male, 31)
How I Keep Improving as a Personal Trainer after 10,000+ Training Sessions
In terms of specific fitness and weight training, I’ve been doing this for around 17 years – I started properly working out at 14 years old, this was to help me improve my Ice Hockey. I did things such as plyometrics, agility work, and lightweights.
Petar Ivancevic
Petar Ivancevic (male, 26)
How Videos Got Me Hooked on Parkour and Bodyweight Training
For the upper body I do bodyweight exercises and for the lower body I do weighted exercises or plyometrics.
Jason Latonio
Jason Latonio (male, 40)
How I Got Fit and Strong Enough to Get a Black Belt in Calisthenics
Basketball and kickboxing give me all the leg and cardio training I need right now. They are both explosive, plyometric activities and help with agility, flexibility and speed.
Marc Mullen
Marc Mullen (male, 38)
I'm a Vegan Personal Trainer and Fashion Model. This is How I Push and Motivate Myself and My Clients
I love plyometric training, for the lower and upper body, and in recent times I have been practicing animal flow, I’m still a novice but improving my skill set all the time.
Betty Ng
Betty Ng (female, 50)
How a Health Crisis Made Me Move from Finance to Full-time Fitness Training
What I do and teach is mainly endurance training but there are some plyometric and power training so it gives me moderate cardio work.
Roshni Sanghvi
Roshni Sanghvi (female, 30)
I'm a Plant-Based Sports Nutritionist. This is How I Train and Eat for Body Transformation
I train five to six times a week for 60 to 120 minutes. While the weekends are mostly dedicated toward skill development and plyometrics, the weekdays are more for powerlifting and traditional strength training.
SuzAnne Llano
SuzAnne Llano (female, 49)
How I Started Competitive Bodybuilding at 40 and Fell in Love with the Discipline and Commitment
I normally train two body parts a day. I run sprints 5 days a week with plyometrics in the mix.

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