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Power Up With Plyometric Training
Improve performance, increase muscle development, and push your physique to new heights!
While these actions may seem more playground-friendly, they’re actually beneficial for those of us who have a few years outside of playtime.
These bursts of activity are collectively referred to as “Plyometrics”. Simply put, plyometric training is designed to train muscles to produce the greatest amount of force in the shortest amount of time. “Athletes use plyometric training to develop muscular strength, rapid force production, and dynamic agility in fast-paced sports,” said William Kraemer, a professor of kinesiology at the University of Connecticut. Some type of plyometrics is incorporated into their system because it builds total body strength for things like jumping and throwing, hitting and starting.”
The great thing about plyometrics is that an athlete can customize a program to enhance his or her own specific movement. For example, if you play basketball, you’ll want to focus on vertical jumping and throwing skills. If you’re a soccer fan, you probably want to strengthen your lower body with exercises. Even recreational bodybuilders can benefit from adding some plyometric exercises to the mix. “Plyometrics hit certain fast-twitch fibers that other weightlifting exercises don’t hit,” Kraemer says. “It can also help increase your power output by increasing your force production rate, which unless you’re doing Olympic lifts, you This benefit will not be available.”
So, why not go backwards and use plyometrics? It provides overall conditioning, enhanced strength, enhanced muscle development, and is almost guaranteed to push your physique to new heights.
Start with the lightest medicine ball available—usually 2-4 pounds—and work your way up to heavier balls. If you don’t have a training partner, use a solid wall or floor to throw the ball on.
Stand next to your partner with knees slightly bent and feet shoulder-width apart. Hold the medicine ball directly in front of your body at the waist with both hands, and use your torso, hips, and shoulders to twist as far away from your partner as possible. From this tightened position, expand hard, swinging and tossing the ball to your partner. Complete all reps on one side before switching to the other.
bench press pass
Lie on your back with your knees slightly bent, your feet flat on the floor, and your lower back naturally arched. Have a partner stand behind you and place a medicine ball on your upper chest. Catch the ball as your partner drops it, absorbing its weight and lowering it slightly toward your chest by flexing your elbows and wrists. Immediately push the ball back into position, toss it straight into the air for your partner to catch.
Stand facing your partner with knees slightly bent and feet shoulder-width apart. With arms fully extended and elbows slightly bent, hold the medicine ball and lift it overhead and slightly back. Avoid arching your back and hyperextending your shoulders. From this position, contract your abs, lats, triceps, and shoulders, then throw the ball hard toward your partner.
clap push ups
Begin in a push-up position with hands shoulder-width apart, abs engaged, and back flat. Lower your body a few inches off the ground, then explode off the ground, flapping your hands in the air below your chest, then use your hands to catch yourself in place to land. Immediately move to the next pushup and repeat, keeping contact time with the ground to a minimum for maximum training effect.
2-3 (per side)
bench press pass
clap push ups
Start your lower body plyometrics with the fewest sets and the most rest. Minimize the time your feet touch the ground between reps for maximum output.
From a standing position, jump as high as you can and use your abs and hip flexors to lift your knees as high as possible toward your chest. Land softly on your knees, compressing slightly, and then immediately move on to the next jump, minimizing contact with the ground.
Stand on a 12-inch box, step, or other stable surface, then step (don’t jump) off the box to the ground, touching both feet simultaneously. Compress and absorb impact by bending your knees and hips, then immediately bounce up into the air, jumping as high as you can and landing with soft knees.
Think of this as a power jump. Exaggerate the movement with all parts of your body every time you jump on each side, bringing your knees up as high as possible and swinging your arms as aggressively as possible to jump as high and as far as possible. You’re not doing reps here, you’re shooting for distance, so every time you jump, jump up and forward as far as you can until you’ve moved 20 yards.
180 degree jump
Stand with knees slightly bent while jumping and rotating 180 degrees, facing opposite directions. Land on both feet and compress as if you were about to jump again, but hold this position for a count of two before exploding and spinning to face your starting direction.
180 degree jump
*Try to do these at the beginning of your workout as they are extra strenuous.
In the first two weeks, take the time to learn the exercise, working through the movements of the exercise slowly and completely to get the hang of it. Do one set per set, resting 2-3 days in between for full recovery. After the first two weeks, start going all out, keeping your sets to 2 sets and reps to 3-4.
As you progress and increase your output, you can increase your reps to six and your sets to three sets.
Now shoot the moon. Try jumping higher, throwing further, running further with each repetition. You may temporarily fall back into the 3-rep range as your body has to adapt to the stronger stimulus again. But don’t be discouraged! It will only set you up for a higher standard in the months to come.
Since plyometric training works very specific explosive muscle groups, it can be perfectly paired with endurance activities such as cardiovascular training and/or low-key weight training on the same day. “Do these first and make sure you’re rested before doing them again,” Kramer says. “If you’re fatigued, you won’t be able to give it your all and train the right muscle groups.”
Rest at least two days between plyometrics to ensure full recovery, remembering that the more exercise you do, the longer the recovery interval. If you choose to do plyometrics more than twice a week, limit your reps to 1-2 per workout instead of 3-4 to ensure adequate recovery time.
Also avoid doing plyometric exercises for the same body group more than twice a week. If you do upper and lower body plyometrics on both days, be sure to choose a different exercise for each session. “Also change the order,” Kramer suggests. “If you work your lower body on day one, work your upper body on day two.”
For all exercises, keep your rep ranges fairly low. “Generally, keep it between 3-6 reps per set, depending on how exhausting the exercise is,” says Kraemer. “If you can get more, you’re probably not doing it right, not recruiting the muscles you want to work, and generally wasting your time.”
Most importantly, remember to rest completely between each plyometric set. “You have to realize that this is not a conditioning program or an endurance test, it’s a neural recruitment exercise,” Kraemer said. “You’re working your hardest every time and have to fully recover to work at your best on the next set. You almost have to learn to be lazy!”
Augmented Training Rules and Regulations
- always Do a 5-10 minute dynamic warm-up, such as cycling, walking, jogging, or jumping rope, before starting plyometric training.
- tension After plyometric training rather than before. “You’re stretching the elastic part of the muscle, which reduces your maximum power output capability,” Kramer points out.
- Val Athletic shoes with good lateral stability, proper arch support and non-slip soles.
- train On a wide surface like a well-shock-absorbing track, basketball court, or grass.
- appropriate Form is imperative. For a lower-body workout, land lightly on the balls of your feet and bend your knees and hips to avoid injury. (If you hear slaps, slaps, and general scratches from your feet, you’re landing too hard!) When doing upper-body exercises, avoid hyperextending your shoulders and elbows, and focus on recruiting your core muscles (abdominal muscles). Muscles, lower body) back and obliques) to increase strength.
- Know Your limits, listen to your body. If you’re sore or tired from weight training or previous plyometrics, forego the extra plyometrics in favor of some cardio or light strength training until you feel less fatigued.
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