Strength plan in trouble - advice needed

You’re certainly on the right track here @simonicusfacilis! If I may dive a bit deeper…

Plyometrics can still have a “static” isometric portion if the goal is to accentuate the concentric phase. Energy is still stored in the tendons/muscles through the tension that they hold in the paused amortization (the phase in between the concentric and eccentric) phase. However, typically the end state is to get exactly to what you are describing – attempting to “eliminate” any trace of amortization (isometric phase) by taking advantage of the Stretch Shortening Cycle (SSC) with the most rapid eccentric-to-concentric transition as possible.

The way in which the plyo is performed will just center on the goal and the need of the athlete (need meaning sport demand, position demand, physical limitation, or just plain ole’ preparedness [or lack there of! :stuck_out_tongue:]). One of the most effective means of training the SSC is to overload the Muscle-Tendon units with exercises such as drop jumps (dropping from an elevated surface to the ground and rebounding into a jump as quickly as possible). But even then, there are delineations between high and low-velocity plyometrics ( e.g. the outcomes you will see when you tell an athlete doing this exercise “jump as high as possible” vs. “get off the ground as quickly as possible”; or the difference between the plyometric of jumping vs. sprinting). But, if an athlete is not prepared for overloaded plyos or even just ballistic plyos, then having a paused iso can still be an overload for them and force positive SSC adaptations.

I am sure you are across all of this, @simonicusfacilis, I just wanted to give a further breakdown for anyone else tagging along for the convo! :nerd_face:

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Hi all. Really appreciate the advice and will consider it all when setting my exercises for my power stage.

I have just managed to borrow a 4kg and 8kg kettlebell and have been advised on kB swings. Also have a Vipr tube coming on the weekend and have been advised on a couple of different lunges also as replacements exercises. Thoughts?

Also if I incorporate box jumps as advised what would you use in the absence of a box. Ie something that won’t move and is not too high!

If you haven’t learned to swing a kettlebell start with this:

I’ve reviewed a lot of “intro to kettlebell” videos and that is my favorite. After practicing that for a few weeks I progressed to 20kg bell which is my biggest bell at home.

For box jumps I’ve improvised outside - pool’s diving board, neighbor’s cement steps, and bench in garage.

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Yeah great points! And that sounds like a terribly painful injury.

Thanks for the great give and take :+1:

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Can you explain more about the 4 phases?

Iam working on a plan:
Adaption 4x20 reps
Hypertrophy 4x12 reps
Strength 4x6-8 reps
And wat can i do with Power?

Are do you have a link with more info?


thanks @simonicusfacilis !

For the powerfase i can use indoor trainer for low rpm (60) with high power. Plyo box jumps indeed.
Wat do you mean with the HT phase, is that in the hypertrophy phase?

good to know! I will search with google! Standing sprints on a hill for example?

This is one of the better articles IMHO on small gear sprints and stomps:


Yes the power phase on the bike would be things like standing start intervals ie getting above 120rpm

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Thanks for this I’m sure it’ll come in handy when I practice this weekend. Given I am in low weight high Volicity phase And new to KBs i a, going to go sensible as stick to low weights. Probably 8kg max.

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