Plyometrics are powerful movements done very quickly at a maximal effort. We talked about their importance during mountain biking here:
This program is designed to fit around your current training program, with some hard workouts swapped for plyometric exercises.
This program isn't designed to smash you or grind you in to the ground--it's designed to give you gradual progression through to an intermediate plyometric training load.
This program also contains set testing days--you'll test your performance in the beginning then again at the end. If you're combining all of your training modes appropriately, you'll see an improvement in your plyometric performance towards the end.
Combined with the right types of aerobic training and skill training, this should help you to ride smooth and faster out on the trails!
Please contact Matt if you have any further questions: matt@mtbphd.com
Matt Miller is a specialist MTB coach working with professional and amateur athletes in Enduro, XC, DH and road. He has over 20 international publications focused on MTB performance, including pioneering research into FTP and braking (BrakeAce) in MTB. Matt has 20 years of personal race experience, including elite level in XC and EWS. Athletes Matt has worked with have achieved 8 USA Nationals wins (XC & Enduro), 7th overall in the EWS, 11th in an XC World Cup and top 40 in the DH World Cup.