Double the Effects with Combination Training

Combine the forces of plyo + traditional strength training for bigger, faster, and better gains.
Combine the forces of plyo + traditional strength training for bigger, faster, and better gains.

The benefits of adding muscle to your body are tremendous.  You develop a lean, shapely appearance, your metabolism rises, and your body burns more calories than an untrained body.  These are all fantastic ways to lose body fat, and build a healthy, happy body.  Seems simple in theory, but the process of actually building muscle isn’t always so straight forward.  You need an efficient and effective training plan that will help you reach your goals and make the progress you deserve. Today we look at one such plan that combines two different forms of strength training into one, amazing workout.

A sure-fire way to add muscle to any frame is to do a split weight training/plyometric routine.  By combining both, you are activating muscle motor units in a way they have never seen.  This new activation technique will do wonders for your body, as well as your ability to pack on muscle quickly.  Often times,  the gains in the first several weeks alone are dramatic.

Plyometrics are not strictly for the well-trained athlete, rather, they MAKE a well-trained athlete.  Men, women, teenagers, and the elderly can all benefit from plyometric exercise.  The exercises can be tailored for the beginner to the advanced, and require little more than your body weight in many instances, making this a perfect at home supplement.

By itself, plyometrics will not add the level of lean body mass you are seeking.  Weight training is a key component to several areas that plyometrics misses.  The same is true for plyometrics.  By combining both you are making sure you receive all possible benefits that strength training allows.  Further, when you combine the two, muscle fibers adapt to the stimulus and produce more of the “hybrid” fiber types that are great for strength as well as endurance.

Take a look at these results if you are still skeptical of the benefits of plyometrics:

Effect Of Squats & Plyometrics On Vertical Jump
 Exercise Type                              Vertical JumpIncrease

Only Squats                                                  3.30 cm

Only Plyometrics                                           3.81cm

Squats + Plyo                                               10.67cm


The result of combination training is clearly beneficial to your goals of adding muscle.  Below is a combination training routine consisting of standard weight training movements and plyometric exercises.  Treat this workout as a total body routine, using it 2-3 days a week.  Supplement this workout with a couple of days of HIIT cardio and maybe a little yoga to keep your body in balance.

  1. Bench Press – 3 x 10
  2. Power Drop – 3 x 15
  3. Squats – 3 x 10
  4. Box Jumps – 3 x 15
  5. Lunges – 3 x 10
  6. Double Leg Tuck Jump – 3 x 15
  7. Wide-grip Pullups – 3 x 10
  8. Plyometric Pushups – 3 x 12
  9. Military Press – 3 x 10
  10. Single Arm Overhead Throws – 3 x 12

6 thoughts on “Double the Effects with Combination Training”

  1. always really love your articles matt. sometimes i have to tone the w/o’s down a bit for a girl but ive used them many times!! so glad to have found you.

    1. Nothing at all wrong with toning the workouts down – they’ve been designed to make doing so as easy as possible.

      We’re glad you found us too! If you ever have any questions, please feel free to leave a comment – I’ll be happy to help you out.


  2. 30 sets seems like a lot? Do you do all exercise one before moving to two, or as a circuit? How long do you rest between sets?

    1. Yup, 30 sets in total. It’s a full body workout, so no one body part is over worked. You should take roughly 45-60 seconds rest between sets, completing all sets of each exercise before moving on to the next. Hope that helps. Any other questions, please ask!


      1. Matt can you reverse the order or should you start as you’ve listed? Also, could you follow this with some HIIT cardio or is that going to be overkill?

      2. Should be fine, Paul. Your legs may be a bit dead – meaning you may have to lower the speed at which you’re performing your sprints, but otherwise, an additional 20 minutes or so of HIIT cardio should pair with this workout nicely.


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