CONTRAST TRAINING: Combining Weights and Plyometrics 

Written by, Coach Conan Dje

Benefits of Weights and Plyometrics 

Recent research has shown that having athletes combine weights and plyometrics has been shown to improve strength and power that can be transferred into the sport. This is because fast-twitch muscle fibers tend to be more responsive when training explosively with weights and plyometrics. In other words, they are fired up for action on the court, field, or track. There are a few methods to get the best benefits which are listed below 

• Use Sport Specific Lifts and Plyometrics 

When training it is very important to build strength in movements that you will actually use. For example, weighted cable kickbacks and bounds use movements similar in sprinting and jumping, and they would be great for a track athlete. Squats, depth jumps and box jumps would be great for developing vertical jump for a basketball or volleyball player....