When most people think about getting stronger or more athletic, they usually picture weight training, including barbells, dumbbells, machines, the works. And that makes sense. Strength training is the cornerstone of any serious programme. But if your goal is to move better, feel more powerful or help your clients build the kind of explosive capability that transfers to real-life movement or sport, then plyometric training needs to be part of your programming. This is a key area we explore in our Strength & Conditioning Coach course, alongside the practical application of these methods.
What often gets missed is the “how”. How do you combine strength and plyometrics effectively? Can you do both in the same session? Does it matter which comes first? And more importantly, how do you make it work for general population clients and not just elite athletes?
Why Strength and Plyometrics Both Matter
Strength training builds the engine. It’s about force production, that is, the ability of the muscles to generate tension and apply it against an external resistance, whether that’s gravity, a barbell, the ground or an opponent. It improves muscle size, tendon resilience, joint stability and overall capacity to do work. From a physiological point of view, it increases motor unit recruitment and helps clients control their movement with more confidence.
Plyometric training, on the other hand, is about using that engine quickly and efficiently. It’s focused on the stretch-shortening cycle and how the body uses elastic energy and reflexes to produce explosive movement. That means faster ground contact times, better force transmission and a sharper neuromuscular system.
You can think of strength as creating horsepower and plyometrics as learning how to actually drive the car fast.
On their own, both are valuable. But when you combine them intelligently, the results are often greater than the sum of their parts. You get clients who are not just strong, but also fast, reactive and agile. They’re better at changing direction, accelerating from a standstill or powering up a set of stairs without thinking twice.
The Science of Combining Strength and Plyometrics
Research consistently shows that combining resistance training with plyometric work leads to greater improvements in speed, power and performance than doing either alone. One recent study by Chekle (2025) compared three training approaches including resistance-only, plyometric-only and a combination of both. Over four weeks, all groups improved in sprint speed and repeated sprint ability, but the combined group showed the most well-rounded gains.
Interestingly, the plyometric-only group actually saw the biggest improvements in linear sprint speed. This supports what coaches have long observed: explosive bodyweight movements are particularly good at sharpening quickness and reactivity, especially when strength levels are already decent.
The reason this works lies in how the nervous system adapts. Strength training teaches muscles to contract with more force, but not necessarily with more speed. Plyometric training teaches the nervous system to fire quickly, making use of stored elastic energy in tendons and soft tissue. When you train both force and speed together, you get a more complete performance picture.
This isn’t just for elite sport. General population clients benefit too. Whether they’re playing five-a-side at the weekend, chasing after kids, or trying to feel more confident in their bodies, the ability to generate and control force quickly of great benefit.
How to Layer Them in a Programme
So how do you actually combine strength and plyometric training?
Let’s start with some general principles.
One common method is complex or contrast training, where you alternate a heavy strength move with a biomechanically similar plyometric one. For example, you might do a set of trap bar deadlifts, rest for 90 seconds and then follow with broad jumps. The idea is that the heavy lift activates the nervous system and the plyometric move teaches it to fire fast with no load.
Another option is to periodise across weeks. For instance, you might spend the first four weeks building a strength base, the next four weeks adding low-level plyos, and then progress to more advanced jumps and throws.
The most important thing is that the two modalities don’t compete. You want the plyometric work to be sharp and snappy, not bogged down by fatigue. And you want the strength work to be controlled and progressive, not rushed or sloppy because you’re still winded from jumps.
Practical Application
Here’s how it might look across different client types. These aren’t rigid templates, more like flexible starting points that can be adjusted based on the person’s ability and goals.
Example 1: General Fitness Client (Intermediate Level)
Goal: Move better, improve lower-body strength and power.
Session (Lower Body Focus):
- Warm-up: mobility drills, skips, pogo hops
- A1: Goblet Squat – 3×10 (progressive load)
- A2: Step-Up to Knee Drive – 3×6 each leg
- B1: Dumbbell RDL – 3×8
- B2: Box Jumps (low box, focus on soft landing) – 3×5
- Core: Pallof Press + Side Plank
Weekly Structure:
- 2 full-body strength sessions
- 1 low-intensity plyometric circuit (e.g., jump rope, skips, hop-to-balance drills)
Example 2: Athletic Client (Recreational Footballer)
Goal: Improve acceleration, agility, and repeated effort ability.
Session (Contrast Style):
- Warm-up: high knees, lateral shuffles, hurdle mobility
- A1: Trap Bar Deadlift – 4×4 @ 85%
- A2: Broad Jump x3 (reset each rep)
- B1: Walking Lunge – 3×8 each leg
- B2: Lateral Bounds – 3×6 each side
- Conditioning: 3 rounds – 15m sprint, walk back, repeat x6
Weekly Structure:
- 1 contrast session
- 1 upper/lower strength split
- 1 field-based conditioning or small-sided game
Example 3: Older Adult Client (Fit and Active)
Goal: Maintain lower-body power, reduce fall risk.
Session (Low-Impact Plyos):
- Warm-up: band walks, ankle mobility, toe taps
- A1: Box Squat – 3×8 (light load)
- A2: Step-Up with Controlled Hop Down – 2×5 each side
- B1: TRX Row – 3×10
- B2: Marching in Place with Mini Jumps – 2x20s B2: Marching in Place with Mini Jumps – 2x20s
- Balance: Single-leg holds or Tai Chi-style movement drills
Weekly Structure:
- 2 strength-focused sessions
- 1 dynamic movement session with low-volume hops, balance drills
The key across all examples is progression. Start with low-intensity, low-complexity movements and only progress when quality and control are consistent. Plyometric training isn’t about doing the biggest, fastest jumps possible, it’s about controlled, elastic and purposeful movement.
What to Watch Out For
There are a few common pitfalls to avoid.
First, doing too much too soon. Plyometric training places high demands on joints, tendons and the nervous system. If a client doesn’t have a good base of strength or is already dealing with knee or ankle issues, it’s best to keep the volume low and the movements basic.
Second, not sequencing correctly. Doing heavy lifts after jump training, for example, can blunt strength output or increase injury risk due to fatigue.
Third, forgetting the individual. Not everyone needs depth jumps or repeated bounds. Sometimes, just getting someone to hop confidently on one leg is enough.
And finally, skipping recovery. Plyometrics are taxing. Give clients time to absorb the stimulus. That might mean longer rest periods between sets or spacing out sessions more across the week.
Strength training makes clients stronger. Plyometrics make that strength useful. Together, they help people move better, feel more athletic and become more resilient in daily life or sport.
If you’re a coach or trainer looking to get more out of your clients’ time in the gym, start layering plyometric elements into your strength programming. Keep it simple, keep it smart and adjust as needed. The result is a training experience that’s not only more effective but also more fun, more dynamic and more rewarding for the people you work with.
References
- Behm, D. G. et al. (2017). Effectiveness of Traditional Strength vs. Power Training on Muscle Strength, Power and Speed with Youth: A Systematic Review and Meta-Analysis. Frontiers in Physiology, 8, 423. Click here to review the full research article.
- Blazevich, A. J., & Jenkins, D. G. (2002). Effect of the movement speed of resistance training exercises on sprint and strength performance. Journal of Sports Sciences, 20(12), 981–990. Click here to review the full research article.
- Chekle, B. (2025). The effects of plyometric and resistance training on linear sprinting speed and repeated sprinting ability of youth players in Ethiopia. SPORT TK – EuroAmerican Journal of Sport Sciences, 14(16). Click here to review the full research article.
- Ramirez-Campillo, R. et al. (2016). Effects of plyometric training on maximal-intensity exercise and endurance in male and female soccer players. Journal of Sports Sciences, 34(8), 687–693. Click here to review the full research article.
- Ullrich, B. et al. (2018). Neuromuscular Effects to 6 Weeks of Loaded Countermovement Jumping With Traditional and Daily Undulating Periodization. Journal of Strength and Conditioning Research, 32(3), 660–674. Click here to review the full research article.
Get Qualified. Get Smart. Get Hired.
If you’re looking to start a career in the fitness industry with a focus on strength and conditioning, the Strength & Conditioning Exercise Specialist™ and Master Diplomas™ are the perfect fit. Designed for aspiring personal trainers who want to specialise in S&C coaching, these Diplomas combine the essential PT qualifications with advanced knowledge in athletic development. And with strength and conditioning coaches now working across sports, rehab and general population settings, the opportunities are growing fast. UK job listings for S&C roles have increased by over 30% in the past two years and research shows that adding structured S&C to a clients training can boost performance markers like sprint speed and jump height by up to 20% in just 8–12 weeks. Whether you’re passionate about sport or simply want to help clients move better, train smarter and build lasting strength, our Diplomas give you the skills to stand out from day one.
Strength & Conditioning Exercise Specialist & Master Diploma™ – In-Person, Live-Virtual & Distance Study
