What are Plyometrics?
The term "Plyometrics" was coined by an Olympic long-distance runner from the USA named Fred Wilt. After watching Russian athletes using various jumps in their warm-ups before track and field events, he came up with the term.
Plyometrics is essentially "Jump Training." However, we can also describe upper body exercises that emphasize using the stretch-shortening cycle (stretch reflex) to produce an explosive movement as plyometrics. For example, plyo push-ups.
Yuri Verkoshansky (a Russian sports scientist) is often considered the godfather of plyometrics and is infamous for his "Shock Method" of plyometrics.
How to Prevent and Work Around Training Injuries
First things first, always see a medical professional if you are in pain or worried about a specific injury or ailment (injuries are complex). This article is designed to get you thinking about what measures you can take to reduce the risk of training injuries.
Unfortunately, it is unlikely that we will eradicate injuries, especially when aiming for the highest level of performance. However, there is a lot we can do to reduce the risk of injuries drastically.
The Truth About Max Strength Training Frequency
The Infamous Russian Sports Scientists Vladimir Zatsiorsky classified max strength training (the maximum effort method) as working above 90% of your 1 rep max (1RM) - I personally classify max strength as anything above 85%, but maybe I am not as hardcore as the Russian lifters!
It is well established that lifting maximal loads elicits the greatest strength increases. However, there is, of course, a risk of overtraining and injury when pushing things to the limit regularly.
I know many lifters that work above 85% multiple times a week, every week, and others that incorporate max effort lifts every 3rd week followed by a week-long deload.