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Training with weights and plyometrics are both considered anaerobic exercise. This means that these exercises last for such a short period of time that your muscle cells are unable to use oxygen to convert the sugar in your body into energy your cells can use. Plyometrics is a form of exercise in which your muscle quickly stretches then immediately contracts such as in squatting quickly before jumping in the air. Weight training and plyometrics may definitely be combined in a given workout provided you group your exercises properly and plan your routines ahead of time.
Perform upper body weight training and lower body plyometric exercises on the same day whether you do a single session or a split session. For instance, if you work your chest on a Monday with barbell bench presses and dumbbell flyes, include plyometric squat jumps, lunge jumps and hops for your lower body. Complete these exercises during the same session or split your workout between a morning weight-training routine and an afternoon plyometric workout.
Complete your lower body weight training and your upper body plyometric exercises on the same day as well, whether you do a single session or split session. Work your legs on a Thursday or Friday with squats, lunges and deadlifts then add plyometric pushups, medicine ball chest passes and plyometric situps to your routine.
Do all plyometric exercises after your weight-training routine, whether you do plyometrics at the end of the same workout or as your second session of the day.
Lift light to moderate weights when you do weight training and plyometric exercises in the same session; do not lift heavy weights when you include plyometric exercises in your routines.
Rest for one minute between each set of weight-training exercises. Rest for two to three minutes between each set of plyometric exercises. Verify your rest periods using a watch.
Schedule 48 to 72 hours between your plyometric sessions, giving your muscles adequate time to recuperate.
- Warm up prior to your weight-training sessions with easy cardio and by using light weights. Move through plyometric exercises at a slow speed before using full force and full speed.