Plyometrics

Definition

Plyometrics are explosive exercises that utilize the stretch-shortening cycle (SSC) to develop muscular power. The SSC consists of three phases: an eccentric (lengthening) phase where the muscle stores elastic energy, an amortization (transition) phase that should be as brief as possible, and a concentric (shortening) phase where the stored energy is released as explosive force. The stretch reflex contributes additional force during this process.

Common plyometric exercises include box jumps, depth jumps, broad jumps, bounding, clap push-ups, and medicine ball throws. Plyometric training improves rate of force development, reactive strength, and neuromuscular efficiency.^[1]

How It Works in HYROX^®

Plyometric training directly transfers to several HYROX^® stations. Burpee broad jumps are themselves a plyometric movement, requiring explosive hip, knee, and ankle extension after a rapid eccentric loading phase. Athletes with better plyometric capacity cover more distance per jump, completing the station in fewer total reps and less time.

The sled push benefits from plyometric training because each driving step involves a rapid stretch-shortening cycle in the calves and quadriceps. Running is fundamentally a plyometric activity, as every stride involves elastic energy storage and release in the tendons and muscles of the lower leg.

Plyometric training also improves the neuromuscular system's ability to produce force rapidly, which helps athletes transition quickly between stations and maintain power output when fatigued. The improved reactive strength developed through plyometrics contributes to running economy by making each ground contact more efficient.^[1]

Key Details

• Three SSC phases: Eccentric loading, amortization (transition), concentric explosion
• Key adaptations: Improved rate of force development, tendon stiffness, neural drive, reactive strength
• Exercise categories: Low intensity (ankle hops, skipping), moderate (box jumps, bounds), high (depth jumps, single-leg hops)
• Volume guidelines: 60-100 ground contacts per session for intermediate athletes
• Recovery needs: 48-72 hours between plyometric sessions for full neural recovery
• Prerequisite: Base of strength (bodyweight squat 1.5x BW or similar) before high-intensity plyometrics

Training Tips

Incorporate plyometric training 1-2 times per week, placed early in your session after warm-up when the nervous system is fresh. Start with low-intensity movements (pogos, skipping) and progress to box jumps and broad jumps over 4-6 weeks. Keep total ground contacts between 60-100 per session and prioritize quality (maximal effort, full recovery between sets) over volume.

For HYROX^®-specific transfer, practice broad jumps for distance (the primary plyometric in competition) and depth jumps from low boxes (30-50 cm) to develop reactive strength for running. Use ROXBASE to track your burpee broad jump station times and correlate improvements with your plyometric training progression.

Related Terms

Plyometrics exploit the stretch reflex and the elastic properties monitored by the Golgi tendon organ. They preferentially develop fast-twitch muscle fibers and involve rapid extension and flexion cycles.

FAQ

How often should HYROX^® athletes do plyometric training?

One to two plyometric sessions per week is sufficient for most HYROX^® athletes. These sessions should be performed when fresh (not after heavy running or station work) and should include 48-72 hours of recovery before the next high-intensity session. Keep total ground contacts moderate (60-100 per session).

Are burpee broad jumps considered plyometrics?

Yes. The burpee broad jump involves a rapid eccentric loading phase as the athlete drops to the ground and then transitions into an explosive concentric jump, utilizing the stretch-shortening cycle. Practicing them as a plyometric movement (emphasizing explosive distance per jump) is more effective than treating them as a slow, grinding exercise.