Plyometrics Here! Get Your Plyometrics Here!
Also known as “Jump Training” or “Plyos”
– Exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (more specifically; speed-strength).
and we repeat them because they are WORTH REPEATING….
It is time to clarify what and how to include “PLYOS” into your training.
Let me try and dispel any myths you may have with regard to plyometric training.
First of all,
plyometrics should not be done in isolation but as part of a complete program which emphasizes a good basis in strength before “leaving the ground”.
The other major consideration is to keep the volume (reps and sets and number of drills or tasks) to a minimum.*
Overuse, even with a solid basis in strength, is a strong likelihood if volume is too high.
This is because plyo drills have a combination of very high need for input from the central nervous system, high wear on joints and surrounding tissues and dynamic speed leaving less time to feel any deviations from proper form or technique.
In a nutshell,
it is hard to do this kind of training!
<Also, just to clarify – ‘plyo’ training is not only performed by the lower body as the term ‘jump training’ might insinuate – There are just as many upper body based drills as lower body ones.>
Another consideration is the importance of the landing.
The eccentric loading in this style of training (the integrity of joints and body control on landing) is more important than the launching part (concentric) of the movement.
Overall joint health, maintenance of strength and injury prevention are in place if very close attention is paid to the landing phase.
The last Issue
is wanting to do the cool, sexy, plyo drills too early in a training program
(ie Improper Progressions – see’ Periodization‘ )
You wouldn’t do a barbell back squat before learning how to do a good body weight or kettlebell goblet squat first. Be smart in your programming.
1) Don’t skip strength (i.e. warm up thoroughly)
2) Avoid high volume
3) Progress properly
Enjoy my peeps!
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*<Note from Editor: Yes, these are Tyler’s actual words! I would suggest 3 or 4 sets of 3-6reps with 2-5 minutes rest. Do it again no less than 48 hours later.>