STOP flogging yourself with plyometric exercises in HIIT, Bootcamp, or any other conditioning (cardio) sessions. Yes they’re hard and will make you sweat when done in large volume but that is not the purpose of plyometrics. Plyometrics are used to build elasticity in your tendons so you’re able to produce more force over a shorter period of time, i.e. become more powerful. So in a typical HIIT session when you’re trying to fatigue yourself, what would be the purpose of using a plyometric? it’s an exercise that you’re suppose to be able to perform explosively yet you can’t actually perform it explosively.

The other issue is that when you do these movements in large volumes the risk of injury increases massively. The amount of people I’ve spoken to that have injured their calf, achilles, lower back, hamstring from high volume plyometrics is unbelievable.

Im not bagging out plyometrics, there is definitely a time and place for them when prescribed in the right context and for the right person. However most people who are just training to drop body fat, put on muscle or just improve their quality of life shouldn’t even bother with them because the risk clearly outweighs the reward.

So when designing your HIIT or Conditioning session. Instead of picking exercises such as Box Jumps, Jumping Lunges, Squat Jumps, Speed Skates, Drop Jumps etc. Opt for things like Sled Drags, Sled Pulls, Kettlebell Swings, Battle Ropes, Tyre Flips, Rowing, TRX Exercises etc. These exercises give you the ability to push hard with and limiting the risk of injury.

By Coach Luke Riley

  • Master’s Degree in Exercise Science (Strength & Conditioning)

  • Bachelor Degree in Exercise & Sport Science.

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