TRAINING METHODS
How to Split Strength and Plyometric Training
Combined strength and plyometric training beats either alone. Here are the phase ratios, same-day ordering rules and common mistakes.
The meta-analytic evidence is clear: combined strength and plyometric training produces better vertical jump results than either modality alone. The real question is how to split them across the week and the training block.
Why combined training wins
Strength training raises the ceiling — the force your muscles can produce. Plyometrics improves the floor-to-ceiling conversion — how fast and how much of that force reaches the ground. Training only one side leaves the other as your limiting factor.
Phase ratios
A proven way to shift emphasis as a block progresses:
- Base adaptation (weeks 1–4): strength 75% / plyo 25%, low-intensity entry.
- Max strength (weeks 5–8): strength 65% / plyo 35%.
- Power conversion (weeks 9–12): strength 40% / plyo 60%.
- Peak / in-season (week 13+): strength 30% / plyo 70%.
Same-day ordering
When strength and plyometrics share a day, put strength in the morning and plyometrics in the afternoon with at least 6 hours apart, or use separate days. Never run plyometrics immediately after heavy strength — fatigue destroys movement quality and raises injury risk.
Common mistakes
The split fails most often for three reasons:
- Plyometrics performed fatigued, turning power work into sloppy conditioning.
- Strength volume so high that recovery is gone before the plyometric session.
- No phase structure — the same ratio all year leaves no periodization.
Key takeaways
- Combine strength and plyometrics; neither alone maximizes jump height.
- Shift the ratio from strength-dominant to plyo-dominant across a 12-week block.
- Keep plyometrics fresh: separate them from heavy strength by 6+ hours or put them on different days.
References
- Sánchez-Sixto et al. (2021) Sports Med
- NSCA Essentials of Strength Training and Conditioning (4th ed.), Ch. 18
- Verkhoshansky & Siff (2009) Supertraining, Ch. 7
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