As I discussed in my Warm-Up to Strength Training DVD, incorporating plyometrics before weight training can significantly enhance performance—if done correctly. Many top strength coaches swear by this method, and the science backs it up.

A study published in the International Journal of Sports Physiology and Performance found that performing explosive-force movements immediately before a bench press attempt led to significant strength improvements in athletic men.

Key Study Findings

Acute Explosive-Force Movements Enhance Bench-Press Performance in Athletic Men
Wilcox, Larson, Brochu, & Faigenbaum (2006)

Method: 12 male college athletes performed a 1RM bench press in three separate sessions. In two of the sessions, they did either 2 plyometric push-ups or 2 medicine-ball chest passes (3–5 kg) 30 seconds before their 1RM attempt.

Results: Their 1RM significantly increased after performing explosive movements:

• Plyometric push-ups → +2.9 kg increase (P = .004)
• Medicine-ball chest passes → +3.1 kg increase (P = .025)

Conclusion: A small dose of upper-body plyometrics just before a max bench attempt can boost strength.

How to Apply This in Your Training

Plyometrics can be a game-changer during warm-ups, but don’t overdo it. They put tremendous stress on the nervous system, and excessive volume can actually hurt performance. The key is to find the right balance—just enough to fire up your CNS without fatiguing it.

Try this before your next heavy bench session:
✔ 2-3 plyometric push-ups or
✔ 2-3 explosive medicine-ball chest passes (3–5 kg)
✔ Rest 30 seconds, then attempt your lift

Want to see these principles in action? Check out my Explosive Upper Body Warm-Up video below!

Warm-Up to Strength Training [DVD & Online Video]

Traditional warm-ups drain strength and increase injury risk. This 35-minute DVD (or online video) reveals unique, research-backed methods to prime your body for peak performance. Endorsed by leading experts and featured in multiple fitness magazines, it’s one of the best training investments you’ll ever make. Includes a printable text insert for easy reference at the gym.

$20.00

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