Difference Between Power and Plyo Exercises

In the world of exercise and fitness, words and phrases get tossed around so much that it's difficult to keep track of what's what. When it comes to types of exercises, there are many, but two that are often confused are called power and plyo exercises. Their names sound similar, but these exercises are quite different from one another.

  1. What is Power?

    • In physics, power is the rate at which work is done. Coincidentally, it's the same in fitness; the faster a weight is moved or lifted, the more power your body generates. In general terms, an exercise that is performed very quickly or explosively is considered a power exercise. The push press, push jerk, power clean, hang clean and snatch are common power exercises and are used to improve overall muscular power, strength and speed.

    What is Plyo?

    • Plyo, or plyometric, literally means to increase measure. In the case of plyo exercises, it means to increase the measure or length of muscle. The National Strength and Conditioning Association defines plyometric exercises as a quick and powerful movement using a pre-stretch, or counter-movement, that involves the stretch-shortening cycle. Example plyo exercises include the squat jump, double-leg hop, power skip, lateral box jump, depth jump, depth pushup and power drop. Plyo exercises are used to increase the production of muscle force and power.

    Utilization

    • Power and plyo exercises are similar in the sense that they are both used to increase speed and power, but how you use them is dependent upon your fitness goals. Power exercises are appropriate for those who want to increase power and strength such as a basketball player, volleyball player, rower or sprinter. Plyo exercises are commonly used for improving jumps. They would also be suitable for a for a high jumper, triple jumper or hurdler.

    Equipment

    • One of the most prominent differences between power and plyo exercises is the equipment used to perform them. Power exercises are generally performed using barbells and dumbbells. This use of resistance allows lifters to move very heavy loads, significantly increasing the potential for improvements in muscular power and strength. Plyo exercises, on the other hand, use only body weight and lighter forms of resistance. Medicine balls and plyometric boxes are the most common types of equipment used for these exercises.

    Considerations

    • Both types of exercises require a significant amount of skill and conditioning to perform. Due to the dynamic and powerful nature of these exercises, the risk of injury exists, especially for an new exercisers. To reduce your risk of injury, seek instruction from a certified professional who specializes in power and plyo exercises. Consult your health-care provider before beginning a new exercise program.