Final answer:
Individuals should start plyometric training with 1-2 sets of 6-8 reps of lower intensity drills and then gradually increase to higher intensity exercises as part of a safe and effective training program.
Step-by-step explanation:
It is reasonable for individuals to begin plyometric training with 1-2 sets, 6-8 reps of lower intensity drills; gradually progress to several sets of higher intensity exercises. This approach aligns with a moderate exercise program that recommends about 1 hour per day of activity. Starting with fewer sets and reps allows the body to adapt to the new movements and stresses involved in plyometrics without causing undue strain or injury.
As the individual becomes more comfortable and proficient with the exercises, they can increase the number of sets and reps, moving towards a more endurance-oriented program, which could involve 1-3 hours per day of moderate to high intensity exercise. The key is to build up intensity and volume gradually to maximize safety and effectiveness.