Pioneer Valley Youth Sports and Fitness Institute

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Plyometric Training Variables:

Frequency, Intensity, Volume, and Recovery

In order to design a plyometric program that will be effective and accomplish the specific goals of the athlete, manipulation of four variables is essential: frequency, intensity, volume, and recovery.

Frequency is simply the number of times an exercise is performed as well as the number of times workouts take place during the training cycle (e.g. week, season, or year). Recovery time and intensity are two major components, which affect frequency. Plyometrics expert, Donald A. Chu PhD., expresses the fact “ If the athlete’s muscles do not have enough time to recover than the muscles will not be able to respond with maximal effort, and quality to plyometric stimuli (ground contact, height, distance).”  Intensity varies frequency based on the premise that low intensity plyometrics, such as skipping is not as stressful as bounds or jumps therefore, recovery time needed is different.

Intensity in plyometrics relates to the type of exercise performed and its related physical stress placed on the muscles and joints.  Plyometrics range from simple to complex exercises. As D. Chu, PhD has displayed in his intensity scale for jumping exercises.

Adding light resistance, increasing height of platforms or boxes, as well as, increasing the distance that needs to be covered when jumping in a longitudinal manner, can also increase intensity of plyometric exercises.  As put forth by Bill Allerhelligen and Robb Rogers, “Various plyometric exercises allow for variations in elevation of the body’s center of gravity, and in horizontal speed, and therefore intensity is increased.”

Volume is the total amount of work performed in a single workout session or cycle, and is most often measured in the number of foot contacts. Three sets of 5 reps performing the standing broad jump would be 15-foot contacts. If 5 exercises were performed following this model than a total volume of 75-foot contacts would be recorded.  Intensity of the exercise, skill level, time of year, and body weight of the athlete will help determine the number of foot contacts necessary to perform.  During an off-season training cycle, during a single workout, a beginner may start with 60 to 100 foot contacts of low intensity; where as an advanced exerciser may perform 120 to 200 foot contacts at low to moderate intensity. Calculation of a plyometric exercise such as bounding is measured in distance, 30 meters per repetition to start and progressing to 100 per repetition.

Recovery is the amount of rest between reps, sets, or workouts. D. Chu PhD. recommends a work to rest ratio of 1:5 to 1:10 to ensure proper execution and intensity. Meaning if an exercise takes 5 seconds to complete, 25 to 50 seconds of rest is required. Adequate recovery between workouts is necessary in order to prevent overtraining and injury. A rest interval of at 48 to 72 hours is suggested in order for muscles to recover between workouts. 

Frequency, intensity, volume, and recovery play a crucial role in plyometric program design. For an athlete to maximize training time proper execution of plyometric exercises needs to be performed.  Proper manipulation of frequency, intensity, volume, and recovery allows for proper execution, maximizing athletic goals, and high quality performance.

Any questions regarding program design and the manipulation of the plyometric training variable: frequency, intensity, volume, and recovery, or any other questions regarding this article or other sport performance topics, please email Len Haggerty at len@strideshpi.net.