How to train for a triathlon with plyometrics

Plyometric drills and exercises excite the elastic component of the muscles so that the muscles are trained to react powerfully and explosively. Speed/lactate, tempo and endurance are three critical components to training. When including a few weekly sessions of weight lifting, it is important to teach the muscles how to quickly and powerfully respond to the stress of triathlons. Follow along and learn how to do pylometric squat jumps, double leg box jumps, high knees, split squat jumps, side jumps, forward and backward jumps, and box push-up.

Safety
Plyometrics can be very effective to your training routine so long as the exercises are done properly, with safety and injury prevention as your primary concerns. Plyometrics are considered to be explosive and very high-intensity. Do not attempt plyometrics if you are injured, healing from an injury or believe to be overtrained.

Safety tips:
Warm-up prior to plyometrics
Land on a flat surface
Wear proper shoes which absorb shock (ex. running shoes)
Stop immediately if you experience pain
Perform each exercise slowly at first and gradually build in speed and difficulty over several sessions
Allow adequate rest between sessions (24 hours)
Perform 2-3 sets of the following exercises for 30 sec. – 1 minute. Allow 15 sec – 30 sec. rest in between each exercise. Start slow and overtime, gradually increase speed. Do these sets 1-2 times per week.