Plyometrics Are Not HIIT: Understanding the Differences
- Mark Pulda
- Sep 3, 2024
- 3 min read
Plyometrics and HIIT (high-intensity interval training) may seem similar or even get confused as the same thing, but they have different goals and training effects. Plyometrics is a training method focused on developing explosive power, speed, and agility through fast, high-impact movements. Think of exercises like box jumps, depth jumps, and clapping push-ups—all designed to improve the body’s ability to produce force rapidly.
In contrast, HIIT is a cardio workout designed to elevate heart rate and improve endurance through intervals of intense activity followed by rest. While HIIT is effective for cardiovascular health, plyometrics is primarily about building power and movement efficiency, not endurance. Remember, the intention behind any form of exercise shouldn’t be calorie burn; it should be about enhancing specific areas of fitness to support long-term health and function.
The Purpose and Benefits of Plyometrics
Plyometrics, sometimes called “jump training,” leverages the stretch-shortening cycle—where muscles are quickly stretched and then contracted, creating explosive movement. The benefits of plyometrics include:
1. Improved Explosive Power: Plyometrics trains your body to generate maximum force in minimum time. This is essential for athletes and anyone looking to improve speed, jump height, and power in movements like sprinting, jumping, or throwing.
2. Enhanced Neuromuscular Coordination: Plyometric exercises strengthen the connection between your nervous system and muscles, allowing for better coordination and faster reactions. This improved efficiency translates to more precise and powerful movements.
3. Strengthened Muscles and Joints: Plyometrics works both muscles and the connective tissues around your joints, building resilience and reducing injury risk. When done correctly, it prepares your body to handle high-impact forces in a controlled way.
4. Functional Strength: Plyometrics doesn’t just build strength—it builds functional strength that’s usable in real-life situations and sports. This training prepares you for any activity that requires quick, powerful movements.
The Dangers of Treating Plyometrics Like HIIT
Treating plyometric exercises as though they are HIIT can be dangerous and counterproductive. Plyometrics requires precise control, low volume, and adequate rest to be effective and safe. Here’s why using plyometrics as a HIIT workout can lead to issues:
1. Risk of Injury: Plyometric exercises are high-impact and place intense demands on the joints, tendons, and muscles. Performing them in a high-repetition, low-rest format, like HIIT, increases the risk of overuse injuries, strains, and joint issues. Plyometrics requires strict form, which can be hard to maintain when performing rapid, repetitive movements.
2. Incorrect Movement Patterns: Plyometrics is designed for explosive power, which means each rep should be performed with full control and intentionality. Treating plyometric movements as cardio can lead to rushed, sloppy form, reinforcing poor movement patterns. Over time, these incorrect patterns can lead to compensations, muscle imbalances, and reduced efficiency in movement.
3. Fatigue and Loss of Power: Plyometrics is about maximum force production, which requires rest and recovery between reps to perform effectively. Treating plyometrics as HIIT reduces rest time, leading to early fatigue and a loss of power output. As fatigue sets in, you’re more likely to lose the explosive benefit of plyometrics, defeating the purpose of the exercise.
Critical Differences Between Plyometrics and HIIT
1. Purpose and Goal:
• Plyometrics: Focuses on explosive power and neuromuscular efficiency, ideal for sports performance and activities that require speed and strength.
• HIIT: Targets cardiovascular fitness and endurance, with the goal of improving heart health and overall stamina.
2. Volume and Recovery Needs:
• Plyometrics: Due to the high impact, plyometric exercises should be done at low volume and with ample recovery time (1-2 times per week).
• HIIT: This can sometimes be done more frequently but also requires balanced recovery to avoid overtraining.
3. Type of Movements:
• Plyometrics: Involves quick, high-impact movements like jumps, hops, and bounds, focusing on producing force rapidly.
• HIIT: Involves a mix of cardio and strength movements to maintain an elevated heart rate rather than maximizing force.
How to Use Plyometrics and HIIT Effectively
If you’re looking to improve power, speed, or sports performance, plyometrics is the tool to use. Typically, I recommend incorporating plyometrics into your routine 1-2 times per week, but it depends upon the individual, the training load, and the goals. Focus on quality, low-rep sets with full recovery between movements. Remember, plyometrics is about control and explosive power, not volume.
HIIT remains a great choice for cardiovascular conditioning, alternating intense intervals with rest to boost endurance and heart health. Incorporating HIIT into a training program requires keeping a close eye on training load and recovery to avoid overtraining and injury.
Bottom Line: Train with a Purpose
Plyometrics and HIIT have unique benefits, and are NOT the same. Plyometrics builds power and coordination, while HIIT focuses on cardio and endurance. At Practice, I help clients identify the right training tools to align with their goals. Use each approach for its intended purpose, and you’ll see smarter, safer, and better results.
