Plyometrics and calisthenics are performed to improve health and performance. While they’re often used interchangeably, they should be seen as different training methods with various applications and benefits.  

Plyometrics uses explosive movements to improve power and speed. Calisthenics uses controlled movements that build muscular endurance, strength, and full-body mobility. 

Because of this, both should be seen as separate training methods. Our guide breaks down the key differences between plyometrics vs. calisthenics training. Learn what makes them unique and how to apply them. After reading, you’ll have your daily calisthenics routine or plyometrics routine sorted!

Plyometrics Vs. Calisthenics: Key Information

Before we get into the detailed breakdown, here are the key differences to be aware of. Use these to make an informed choice when deciding which training method to use.

Purpose

Both methods use bodyweight movements that require little to no equipment. However, their purpose vastly differs mainly due to the movement tempo. 

The main purpose of plyometrics is to develop explosive speed, power, and agility. The main purpose of calisthenics training is to build muscular endurance and strength. These are the main focuses of each training method, with each working the others to a lesser extent.

Movement

Movement refers to a change in position or posture that requires energy. Both training methods focus primarily on bodyweight movements. 

The main difference is in the movement tempo. Changing the exercise tempo alters the exercise focus and the plyometrics or calisthenics benefits given.

Plyometrics training uses rapid, explosive movement patterns. Good examples include jump squats and burpees. Calisthenics training focuses on controlled movement done at a slower pace. The emphasis for most calisthenics movements is using proper technique while maintaining control through both phases of the movement. 

Muscle Activation

Muscle activation is the process where muscle fibers are stimulated to contract. When this happens, movement is produced. The two types of muscle fibers are type one, or slow twitch, and type two, or fast twitch. The percentage of different fibers used determines the type of action produced. 

Most plyometric moves tend to focus on the stretch-shortening cycle. This means the muscles rapidly lengthen during the eccentric (lengthening) movement before slowly performing the concentric (shortening) phase. Because of this, they predominantly use fast twitch muscle fibers with some slow twitch fiber activation.

The controlled nature of calisthenics training means that it uses a mixture of fast twitch and slow twitch fibers. The percentage of each fiber type used depends on the exercise.

Equipment

Both training methods use minimal or no equipment. This is one of the many reasons that makes both of them so accessible with fewer barriers to participation. However, there is a slight difference that should be noted.

Plyometrics uses much less equipment compared to normal resistance training. However, some exercises require boxes, medicine balls, and hurdles. Calisthenics requires no equipment for most of the exercises. Some exercises require a bar or bars but these can usually be found in natural outdoor environments.

Risk

Risk refers to the likelihood of different injuries due to the movement or exercise performed. This tends to be determined by multiple factors, mainly the movement pattern and tempo. Over a year, 4.5% of men and 0.6% of women experienced a general weight training injury.

The dynamic movements used in plyometrics mean that they offer a small level of risk. The controlled nature of calisthenics means it offers a lower but still measurable level of risk. Both methods are low risk when performed correctly. 

Who Should Prioritize Calisthenics

Calisthenics can be used by anyone regardless of their ability level, age, body type, or workout goals. Calisthenics is particularly suitable for:

• Functional Fitness Athletes — The functional movements make it a great way to improve mobility and general function.
• People With Limited Time — Most exercises can be done anywhere with little set-up and time. Therefore, it’s a great option for those with busy schedules. 
• Those With No Gym access — It requires no equipment and no membership fee.
• Recreational Gymgoers — The calisthenics exercises can be adapted to all fitness levels, including beginners and intermediate athletes.
• Anyone Looking To Improve Their Muscular Strength And Endurance — Most movements require muscular strength and endurance. Regular performance helps to develop these important physical characteristics. 

Who Should Prioritize Plyometrics

Like calisthenics, plyometrics is a versatile form of exercise that can be adapted to different abilities, ages, and body types. Plyometrics training is great for:

• Strength And Power-Based Athletes — Plyometrics forms a key part of training for strength and power athletes. It can be used to develop explosive power and speed to improve general performance. Examples include sprinters and martial artists.
• Those With Limited Time And No Gym Access — Plyometric exercises can be combined with little downtime needed between them. Most of them also require minimal equipment.
• Anyone Looking To Improve Their Cardiovascular Fitness — The fast, dynamic nature of most plyometric movements offers a great way to improve cardiovascular fitness and health.
• Certain Older Populations — Rapid force production and balance decline during the aging process. Integrating suitable plyometrics exercises can help to reduce and improve these. 
• Younger Populations — Children and adolescents can use plyometric-based exercises as part of a fun fitness circuit. Plyometrics can be enjoyable as well as beneficial.

How To Program Each 

Both training methods can be programmed similarly. Your workout goals will determine the specific exercises used. 

Here’s a general guide on how to program a full-body calisthenics workout or plyometrics session. 

• Work Out Your Exercise Goals — Knowing your exercise goals first means you’re able to consider the main training variables and decide which ones to apply. This should be your first decision before moving on to the next stage.
• Decide The Main Training Variables — The main ones to consider are exercise volume, intensity, frequency, and rest periods. These decisions should be based on your exercise goals.
• Program The Exercises — Program suitable exercises based on the variables decided in the previous step. Make sure the programming correctly aligns with these.
• Add A Suitable Warm-Up And Cool-Down — Each workout should contain a warm-up and cool-down. Both should have a short bout of aerobic exercise and dynamic or static stretches. 
• Use A Progression Plan If Needed — Use a suitable progression plan based on your programming and training goals. This allows progressive overload to take place. Common ways to achieve this include changing the volume, intensity, exercise variation, or exercise angle. 

Conclusion

Plyometrics and calisthenics are versatile training methods that prioritize functional bodyweight movements. The main difference is in the movement tempo used which changes the suitable exercises and applications.

Program each depending on the points discussed above. They can also be combined to offer additional benefits providing you leave enough time for suitable rest and recovery. The beauty of both training methods is the amount of versatility they offer.

If you haven’t already, have a go at these awesome training methods and enjoy some of the many benefits they offer!

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