Plyometric training refers to the specialized method of conditioning designed to enable a muscle to reach maximal force in the shortest possible time. It is characterized by quick, powerful, and explosive type movements. That point is very important. Critical almost. Therefore, always remember that plyometric training requires QEP (quick, explosive, and powerful).
Movements employed involve a pre-stretch and stretch-shortening cycle. It involves jumping activities for the lower body and medicine ball throws or elastic rebound cords for the upper body. Over time, plyometric training will increase force production (folks will increase stored elastic energy and muscle’s force/velocity characteristics).
It is important to ensure that before embarking in a plyometric regiment, there is adequate levels of muscular strength to manage the deceleration and stability requirements. Therefore, the proper resistance training coupled with plyometric training should increase performance more than either program alone. So, what does that even mean?
Good question. Mimic similar movements between both programs. If box jumps, depth jumps, and squat jumps are some of the exercised that are to be included in the plyometric program, then squats, lunges, and deadlifts should be used in the strength/resistance program.