If you’re lifting weights one day and doing some plyometric exercises on a different day, you may get the same results in less time by pairing these two different types of training into one workout. For those new to plyometrics, they are explosive moves that rely on the stretch-shortening cycle such as jump squats and split jumps.

Combining traditional strength training and plyo work is called complex training.

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This has been used for developing sport-specific athletic strength since studies show that when similar plyo moves are done after a heavy resistance exercise, there is an increase in strength and power due to the greater neuromuscular demands.

More work done in less time

Adding jump exercises to regular strength training increases strength and power and yields greater caloric expenditure when compared to when the two types other exercise forms are done separately.

Complex training offers similar benefits to High Intermittent Interval Training (HIIT), which has been linked to enhancing fat metabolism and aerobic capacity and preventing diabetes and heart disease.

Plyometrics are a great tool to maximize caloric burnout and even bone mass. But they are tough. So be sure to take the proper amount rest between exercises so you can complete all the reps at full explosion.

Marta Montenegro: Pack More Lifts Into One Move

Lower body CT exercise routine

1. Perform this routine twice a week on alternate days.

2. Perform this routine in super sets: the resistance exercise first, followed immediately by the power move. You’ll do three super-sets.

3. Do 3 sets of each super-set, 10-12 reps for the resistance move and 8-10 reps for the plyo move.

4. If you’re advanced, the plyo move can be with weights. Otherwise use your own body weight

5. When landing, do it softly and bounce back quickly. Land on the balls of your feet with the knees slightly bent. Rapidly jump back up. The more time you spend on the floor when landing, the less neuromuscular benefit.

6. Do a light warm-up before beginning the routine and stretch at the end.

Marta Montenegro is an exercise physiologist, certified strength and conditioning coach and master trainer, who teaches as an adjunct professor at Florida International University. Marta has developed her own system of exercises used by professional athletes. Her personal website, martamontenegro.com, combines fitness, nutrition and health tips, exercise routines, recipes and the latest news to help you change your life but not your lifestyle. She was the founder of nationally awarded SOBeFiT magazine and the fitness DVD series Montenegro Method.

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Marta Montenegro is an exercise physiologist, certified strength and conditioning coach and master trainer, who teaches as an adjunct professor at Florida International University. Marta has developed her own system of exercises used by professional athletes. Her personal website, martamontenegro.com, combines fitness, nutrition and health tips, exercise routines, recipes and the latest news to help you change your life but not your lifestyle. She was the founder of nationally awarded SOBeFiT magazine and the fitness DVD series Montenegro Method.

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