Plyometrics Exercises for Beginners – Build Speed & Power Fast

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Let’s start with some basic definitions of plyometric exercises & workouts – beginners to advanced – because many people are very confused about the differences between aerobics, plyometrics, and calisthenics.

Plyometrics (n) – Explosive exercises designed to increase your speed and power; these exercises rely on our muscles’ natural stretch-shorten reflex.

Aerobics (n) – Cardio exercises to increase your endurance and burn calories. Aerobics workouts are typically NOT explosive and are more distance-geared workouts.

Calisthenics (n) – Exercises that rely exclusively on your own bodyweight.

As you’ll see in today’s video, many of the best calisthenic exercises do qualify as plyometric workouts. Explosive pushups are one example that meets this criteria.

** Key Point: Plyometric exercises (Plyos) are very explosive by nature **

When doing plyometric exercises for beginners, you will be moving as fast as you can – with very little contact time with the ground.

Because of the explosive nature of the best plyometric exercises for speed and power (often involving jumping), plyometric exercises typically carry a higher injury risk than other more controlled forms of exercise.

If your goal is to become faster and more explosive, plyometric exercises are ideal for you.

If your goal is to lose fat, boost your metabolism, build muscle, and get in better shape, then Metabolic Resistance Training (MRT) or plyometric workout p90x geared – where they are more like circuit training – is likely a better approach for you.

Here are our favorite Plyometric Exercises For Beginners and Plyometric Workout At Home options:

– Plyo Front (or Side) Jumps
– Plyo Side Shuffles on a box
– Plyo Explosive Jump Squats for maximum height
– Plyo Explosive Jump Lunges
– Plyo Explosive Push-ups
– Plyo Explosive Pull-ups
– Plyo High Knees
– Plyo Single-Leg Skips

*As a simple starting place, we recommend you set a timer and do each of these exercises for 30-seconds as explosively as you can. Rest for 1-2 minutes before repeating.

Remember: the goal of plyometric exercises at home is to recover your body and activate your muscles as explosively as possible. You will receive good cardio benefits from Plyos, but that’s truly a side-effect of doing the exercises properly (not the goal).

** How to structure plyometric workout beginner options **

Option #1: You can use plyometrics as a 10-minute warm-up before your strength training or runs. This approach is best for most people who simply want to incorporate plyometrics exercises for beginners into their training.

Option #2: You can do a dedicated plyometrics separate from your other training (this is only necessary for athletes looking to dramatically improve their speed and power).

Remember: Plyometrics are designed for increased speed and power.

We hope you found this training on Plyometrics Exercises For Beginners helpful!

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-Dr. Anthony Balduzzi + The Men’s Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.


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