Friday, March 9, 2012

Plyometrics

This week’s workout: Plyometrics

Plyometrics:  A type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.  Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport specific exercises - Wikipedia

This workout can be useful for multiple purposes.  I like to incorporate plyo movements in everyone’s workout.  I like to increase the heart rate for fat burning.  I like to improve the speed or force of the muscle because it ultimately lends to a stronger muscle long term.  I consider it cross training for the muscle.  To be stronger in one body part you have to do more than just weight train.  You have to improve flexibilityand mobility first and then work towards increasing strength but that strength increase can come from various departments.  It doesn’t always mean lift heavy, heavy, heavy.  Sometimes it takes multiple levels of conditioning.

Plyometrics are also effective working with athletes trying to improve their performance.  These exercises will work to develop more advanced speed, better agility and most definitely more power.  So a football player can push harder through the line, a basketball player can jump higher to the rim, a sprinter can explode off the line ahead of the rest.  Your jumps will be higher and they will have more depth to them.  Your body will be more adapted to quick responses and sudden change in movement patterns.

Your glutes are where your power lies.  Guess what? That means your alignment matters.  If you’re not firing your glutes properly, none of these exercises will really hit home for you.  If you are running marathons and want to run farther and faster, try training on the stairs twice a week as well as your regular training regimen.  The glutes are fired with every step you take up those stairs.

It’s imperative that you foam roll and stretch properly prior to a plyo workout.  Injury prevention is so important.  Be proactive with your flexibility.  Open yourself up from head to toe and then start your program.  Try some of these exercises and see how you like them.
 
TRAIN MEAN, EAT CLEAN, STAY LEAN



VIDEO
Click the video above to see these exercises in action! 

Try some of these exercises and see how you like them.
 
1 Forward Box Jumps

2 Box Hop Over’s

3 Side Hops

Broad Jumps

Lunge Jumps

6 Squat Jumps

7 Plyo Pushups

8 Donkey Kicks

 






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