Uploaded December 2025 | Updated September 2026, 1 week ago
Program Design Principles
1️⃣ CNS Stress
High CNS Output doesn’t always create high CNS fatigue.
Fatigue is primarily related to training volume and proximity to failure.
So max strength work or higher volume hypertrophy work tends to create more fatigue and more loss of jump height and sprint speed for ~48-72 hours.
2️⃣ Yielding vs. Stiff Plyometrics
Yielding is great for extending the runway.
Stress and stimulus is spread out. Smooth over larger range of motion.
Great for reducing inhibition after injury.
Stiff plyometrics tend to localize stress.
Too many approach jumps can cause pain in specific areas (plant leg shin, patellar tendon, etc.)
Shifting programming to multidirectional work or yielding work can spread out stress.
3️⃣ Bone Mineral Density
There is an ~40% prevalence of low BMD in female cross country runners.
Proper timing of plyometric training can help address this.
Bones are highly mechanosensitive in the morning.
After repeated stress (ex: running) it takes ~4-8 hours to regain ~90% mechanosensitivity (Via Robling et al. J Exp Bio 2001) from @chrisjohnsonthept lecture in our Plyometrics 101 Course.
Timing plyometric training when bones are sensitive to load and can adapt to improve BMD is very important for specific groups of athletes at risk of low BMD.
Comment “Plyos” for more information about our full CEU approved course Plyometrics 101
Program Design Principles
1️⃣ CNS Stress
High CNS Output doesn’t always create high CNS fatigue.
Fatigue is primarily related to training volume and proximity to failure.
So max strength work or higher volume hypertrophy work tends to create more fatigue and more loss of jump height and sprint speed for ~48-72 hours.
2️⃣ Yielding vs. Stiff Plyometrics
Yielding is great for extending the runway.
Stress and stimulus is spread out. Smooth over larger range of motion.
Great for reducing inhibition after injury.
Stiff plyometrics tend to localize stress.
Too many approach jumps can cause pain in specific areas (plant leg shin, patellar tendon, etc.)
Shifting programming to multidirectional work or yielding work can spread out stress.
3️⃣ Bone Mineral Density
There is an ~40% prevalence of low BMD in female cross country runners.
Proper timing of plyometric training can help address this.
Bones are highly mechanosensitive in the morning.
After repeated stress (ex: running) it takes ~4-8 hours to regain ~90% mechanosensitivity (Via Robling et al. J Exp Bio 2001) from @chrisjohnsonthept lecture in our Plyometrics 101 Course.
Timing plyometric training when bones are sensitive to load and can adapt to improve BMD is very important for specific groups of athletes at risk of low BMD.
Comment “Plyos” for more information about our full CEU approved course Plyometrics 101
