Explosive Plyometrics ((BETTER))
Plyometrics, or plyos for short, are explosive exercises that require you to generate a large amount of force in a short period of time, NASM-certified personal trainer Keith Hodges, CPT, founder of Mind in Muscle Coaching in Los Angeles, tells SELF.
Plyometrics are often used to train athletes or highly fit individuals. Because they require high force and can be tough on the lower-extremity joints, especially the knees, intense plyometrics are not recommended for novice exercisers. Anyone incorporating plyometric exercises should have an established workout and strength routine, because many of these exercises require strong ligaments and tendons. Individuals can progress lightly into plyometrics before incorporating more advanced and explosive moves. Some clients may never develop to performing true explosive plyometric exercises, but can benefit from lower-intensity movements.
Reps or timed work-to-rest intervals can be incorporated into both one-on-one or group fitness settings. Traditionally, the more explosive the movement, the shorter the work period should be, followed by a longer rest period. The work phase can be as short as three reps or 10 seconds, while rest can be as short as 20 seconds or as long as two minutes. Rest is important for ensuring proper biomechanics and mental focus.
Stand tall with the feet shoulder-distance apart. Lower the body into a squat position; pull the elbows back and use the arms to explosively burst or jump up. Reach the arms overhead as the feet leave the floor. Land softly, lower the body and repeat the jumping motion.
A pound of muscle burns 5 times more calories than a pound of fat. The more efficient your muscles are, the better your fat-burning abilities will be.In effect, explosive plyometrics will build speed and power. But you must be fast; your feet should barely touch the ground!
Explosive plyometrics are designed to build speed and power. They are perfect for athletes who are looking to improve their performance but also effective for those simply looking to lose weight or gain muscle.
This can be done as a regular push-up, but you want to do them as fast as possible while keeping good form. You can even add a clap into the upstage of your push-up. This will ensure you push upwards with explosive force.
You can choose to do five or ten minutes of explosive plyometrics as part of your daily workout routine. If this is your intention, it is best to add them to the warm-up stage of your workout.Alternatively, you can complete your explosive plyometrics every other day, alternating with cardio and strength training.
Plyometric exercise is one of the most important training regimes for developing explosiveness for MMA. From various hops, jumps, and skips, there are endless options to choose from to fit your training needs.
Plyometrics are often used as an all-encompassing term for explosive jump training. However, not all jumps are plyometric. This is the biggest confusion with plyometrics as many will label box jumps or vertical jumps as plyometric when they are not.
Explosive plyometric exercise should be performed in a progressive manner moving from phase to phase. Here is how I view the plyometric exercise progression which you can follow in your training to maximize your explosiveness.
Plyometric/jump circuits develop work capacity while teaching rhythm and relaxation. Since being explosive is not just about how quickly you can produce force, but also how quickly you can relax, developing this ability in a slower, less intense setting can help transfer these skills to more intense variations.
This phase progresses from lower-level plyometrics to intensive variations. These are performed in a continuous manner but with maximum height with the shortest ground contact time possible. The idea is to carry over the relaxed rhythms you trained in the previous two phases to this phase.
Power is the ability to produce large amounts of force quickly. Are there any athletes that would not want to improve their ability to generate power? Or who want to increase their explosive strength?
Plyometric training is a quick, powerful movement involving a system of reactive exercises and an eccentric contraction, followed immediately by an explosive concentric contraction. (1, 2) You accomplish this through any movement utilizing the Stretch-Shortening Cycle (SSC). (6, 7)
By contrast, Power Lifting is a sport and often confused with power/explosive training. To clarify, it is a misnomer as its primary focus is strength enhancement and development and traditionally does the bulk of training with heavy, slow lifts. Plyometrics is built upon various scientific principles (stretch-shortening cycle, optimizing sarcomere length, and stretch reflexes) that can help individuals tremendously boost their power output (2, 3).
Plyometric exercises have three distinct components: an eccentric, an amortization, and a concentric phase that releases the explosive force. These three components make up a stretch-shortening cycle.
Though the old adage of a client containing the prerequisite strength of squatting 1.5x bodyweight before the performance of plyometric patterns is overly simplistic and likely not applicable to all plyometrics patterns (i.e., upper body plyometrics), there are some relatively simple concepts we can use to ensure the success of our clients before adding these patterns to our programming for athletes and fitness enthusiasts.
Many exercises are secretly plyometric exercises if they incorporate explosive moves. Progress plyometric exercises safely by going from easy to challenging, simple to complex, known to unknown, stable to unstable, bodyweight to loaded, or activity-specific (2, 3).
Progress to double contact movements/bounces (small jump preceding large jump) to potentiate the SSC further. This is what most consider "true plyometrics," wherein the emphasis is on switching from a landing (eccentric) to a take-off (concentric) as rapidly as possible. (1, 2, 3, 6, 7, 8)
In closing, while plyometrics can be fun, take the needed time to prepare the body physiologically. Develop your systematic plan to advance individuals towards higher-intensity drills once they demonstrate technique mastery and adequately tolerate jump-landing forces.
Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in specialized repeated jumping. Plyometrics are primarily used by athletes, especially martial artists, sprinters and high jumpers, to improve performance, and are used in the fitness field to a much lesser degree.
Plyometrics include explosive exercises to activate the quick response and elastic properties of the major muscles. It was initially adopted by Soviet Olympians in the 1950s, and then by sportspeople worldwide. Sports using plyometrics include basketball, tennis, badminton, squash and volleyball as well as the various codes of football. The term "plyometrics" was coined by Fred Wilt after watching Soviet athletes prepare for their events in track and field. He began a collaboration with trainer Michael Yessis to promote plyometrics.
Fred Wilt, a former US Olympic long-distance runner, is credited with coining the term plyometrics. He admits that it is not a very good term, but it was the best he could come up with after watching the Russians execute jumps in their warm-ups prior to their event in track and field. He could not understand why the Russians were doing all of these jumps while the Americans were doing multiple static stretches, but he firmly believed it was one of the reasons why they were so successful in many events.From its beginnings in the early 1980s, the term plyometrics gained greater popularity and is now well established. When Fred Wilt learned of the work being done by Michael Yessis in the field of Russian training methods, they quickly teamed up to help disseminate information on plyometrics.
In collaboration with Yessis who visited and worked with Verkhoshansky in the Soviet Union in the early 1980s, plyometrics was gradually disseminated in the US. Yessis brought this information on plyometrics back to the US and in the following years was able to create even more ways of using this method to train and improve explosive power.
Plyometrics (the shock method) was created by Yuri Verkhoshansky in the late 1960s, early 1970s. Since then, the shock method of plyometrics is still being practiced for improvement of athletic performance by what appears to be a relatively limited number of athletes. These athletes still do depth jumps, the key exercise in the shock method, according to the guidelines established by Verkhoshansky.
Most athletes execute simple and complex jumps and call them plyometrics rather than jump training as it was called in the past. This includes the depth jump which was executed in ways different from what was recommended by Verkhoshansky. This form of jump training is very popular but plyometrics is a buzzword for all types of jumps, regardless of how long it takes to execute the jump. Its use is so pervasive that it is even possible to find push-ups described as being plyometric.
Due to the wide use and appeal of the term plyometrics, the true meaning of plyometrics as developed by Verkhoshansky has for the most part been forgotten. Verkhoshansky was well known and respected worldwide in both the scientific and in the coaching arenas. He was relatively unknown in the United States except for some of his articles that were translated and published in the Soviet Sports Review, later called the Fitness and Sports Review International.
In the depth jump, the athlete experiences a shock on landing in which the hip, knee, and ankle extensor muscles undergo a powerful eccentric contraction. For the muscles to respond explosively, the eccentric contraction is then quickly switched to the isometric (when the downward movement stops) and then the concentric contraction, in a minimum amount of time. This allows the athlete to jump upward as high as possible. 041b061a72