PLYOMETRIC TRAINING refers to explosive compound movements, commonly done with bodyweight or very light loads such as plyo pushups, box jumps, and jump squats. The goal is to train for maximum force production in the smallest period of time, so reps are kept low and the intensity and effort is high. To train explosiveness, you have to perform each movement as explosively as you possibly can. That means leaving the ground.
The body’s muscular system is made up of fast- and slow-twitch muscle fibers. The fast-twitch fibers are the largest, strongest fibers in our body. They are trained through heavy lifting, anaerobic efforts, and explosive movements. This is contrary to their slow-twitch counterparts, which are typically geared toward endurance, and aren’t as high in absolute strength.
Plyometric training focuses on increasing the strength and efficiency of the fast-twitch fibers. Translating this to the weight room for your heavy sets means greater involvement of your muscles’ strongest fibers for your lifts, which results in speed and strength gains.