Table 12.

Specific guidelines for volume dosage for an upper extremity plyometric program

Recommended Parameters	Plyometric Training Programs
Reps	5‐10 reps/set
Sets	1 set per motion/exercise (physically Active individuals) 3 sets ‐ athletes
Frequency	2x/week
Rest Intervals	60 second rest between each exercise 48 hours between workouts
Intensity	80‐100% MVC (FT fibers)
Duration	6‐8 weeks (4 weeks‐too short)
Pattern	Minimum 6 different exercises
Type	Isolated to multi‐joint 2‐arms to 1‐arm
Progression	5‐10 %/week