Soreness comes mostly from strength training which is the day 4 workout. Your day 1 should feel fresh, and as if you are jumping higher than ever. You should not feel fatigued during the training, or overwhelmingly sore the next day. Remember, this is somewhat counter intuitive. We are not training for the mile run, we are training for power output and vertical explosion.
So the plyometrics will and should not feel exhaustive nor should they cause a high degree of muscle soreness. The resistance training will likely cause soreness.
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