Optimal Training Frequency
Research and practical experience suggest these guidelines:
Plyometrics: 2-3 sessions per week with at least 48 hours between sessions. High-intensity plyometrics (depth jumps) may require 72 hours recovery.
Strength Training: 2-3 sessions per week for lower body. Can be combined with plyometrics or done on separate days.
Total Training Days: 3-4 days per week of jump-focused training is optimal for most people.
Why More Isn't Better
Vertical jump improvement requires neural adaptations, which happen during recovery, not during training. Training too frequently:
Sample Weekly Schedule
Day 1: Strength training (squats, deadlifts)
Day 2: Rest or light activity
Day 3: Plyometrics (box jumps, depth jumps)
Day 4: Rest
Day 5: Strength training (single-leg work, hip thrusts)
Day 6: Plyometrics (lower intensity)
Day 7: Rest
Listen to Your Body
If you feel sluggish, have persistent soreness, or your jump height is decreasing, you may need more recovery. Quality of training matters more than quantity. One excellent session beats three mediocre ones.
Disclaimer
This article is for informational purposes only and does not constitute medical advice. Individual results may vary. Consult a qualified professional before starting any training program.
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