Medicine Ball Plyometric Training

By on September 2, 2010
Med Ball Plyometrics


Hey, hope everyone is doing great, feeling good and getting into great shape.

I cranked out an amazing conditioning session today and thought i would share it with you.

Latest Craze

People are always looking for the latest and greatest craze to get them into shape, some new fad that all the “celebrities” are doing. Hell, I know some people try that crazy shit out, just because they won’t put the effort into a hard session that would actually give them the results they want. I have given up telling them because they won’t listen, you can’t help someone who doesn’t want to be helped!

Training Tool

Anyway, today focuses on  a training tool that has been around for the longest time, boxers and athletes have been using them for years for explosive conditioning drills and yet I rarely see them being used or in gyms and even if they are in a gym they are gathering dust! the training tool I am on about (and I assume you have guessed by the title of the article) is a medicine ball.

Medicine Ball

A med ball has a multitude of uses, comes in various shapes and sizes and can be used in countless exercises. Today it was used for explosive or plyometric training. Most body weight exercises are suited to this type of training and almost all bodyweight exercises can be enhanced with a medicine ball. Plyometric training is designed to produce fast, powerful movements, and improve the functions of the nervous system.

Todays session revolved around 5 exercises:

  1. Med Ball Squat Jump
  2. Med Ball Slam
  3. Med Ball Burpee
  4. Med Ball Power over
  5. Med Ball V-up or jackknife sit up.

Each exercise is meant to be performing an a fast, explosive manner. In this case the tabata training protocol (20 seconds activity followed by 10 seconds rest for 8 rounds of each exercise). For this session it meant short sharp bursts of each exercise before moving swiftly onto the next exercise.

Of course you don’t have to do 5 exercises, you could pick any between 3 and 5. Mix it up by changing the timing to 30 seconds of activity, then 30 seconds rest. or even pick a rep range and perform for repetitions. Change the exercises around, pick different ones. Keep it interesting!

Above all else, it is meant to be difficult, push the envelope!

I would love you to drop me a comment about this workout or anything else you want to discuss. Just hit me up with a comment or an email!

Stay strong, stay fit and I will speak to you soon.



About Dean Coulson

• International Best Selling Author of the Fit Formula • Feature writer on Nutrition for the Uk’s biggest selling Martial arts magazine – Martial Arts Illustrated • Presenter & speaker - Tour the UK with Bafta Award Winning writer Geoff Thompson. ( ) • Owner and Performance coach at Assert Fitness Ltd. Taking our clients Dreams and makes them a reality, through the realms of coaching all aspects of health and fitness to busy professionals. • ,