Plyometrics: jump and build muscle
I’m always interested to make something new in my workouts to avoid monotony. It’s always the same: lift weights, squat, do push-UPS. In search of something new one day, I came across plyometrics.
You will be surprised, but she was born in the Soviet Union thanks to Professor Verkhoshansky, and the name she gave the American, member of team USA for running for long distances. He saw during the warm-up of the Soviet team strongly hopped, and concluded that these jumps lies the secret of its success. When the American returned home, he made this technique popular in the United States. This story.
Now plyometrics are any jumping exercises aimed at developing speed and power. After each plyometric workout you feel an incredible boost of energy: they are very effective. If you want to diversify your exercise, pay attention to plyometrics, today I will tell you more about it.
What is plyometrics
A typical strength training consists of long, slow movements designed to increase muscle strength and mass. Plyometric exercises, in turn, consist of quick, explosive movements that develop speed and power.
Plyometric exercises consist of three phases. The first is a quick stretch eccentric phase. The second is a short period of rest, which otherwise is called the phase of amortization. And finally, during the third phase, the athlete performs a rapid movement, this is the concentric phase. All of these phases the athlete should perform as quickly as possible.
The purpose of plyometric exercises is to reduce the amount of time between eccentric and concentric movements. Reducing the time between them, you can become faster and stronger.
A brief history of plyometric
As we have said, plyometrics was developed in the Soviet Union Professor Yuri Verkhoshansky. He developed a system of exercise program jumping workouts that used long jumps to increase the speed of our athletes. He published the results of their research in 1964.
For 60 and 70-ies of the last century, the Soviet Union won the Olympic games in particular due to this technique. And once American runner Fred wilt were attracted to her and brought her from overseas to the States. Since plyometric exercises have become popular in many countries of the world.
The benefits of plyometric
Plyometrics improves the function of muscles, tendons and nerves: as a man can run faster, jump higher and hit harder. In short, plyometric exercises can help a basketball play and increase the likelihood that in which case you’ll be able to save his life.
Good for the muscles
Physical strength is the ability to convert force speed as soon as possible. To increase power, you need to develop muscle fibers responsible for power conversion speed (also called fast fibers). Plyometric movement can develop and even increase their number. The more fast fiber, the faster the muscles contract.
Benefits to tendons
To increase the force and speed of muscle movements, should also strengthen the tendons. Moreover, strong tendons — the key to fewer injuries. One of my friends guy even had a surgery because he tore the tendon while playing football. This is what and can be avoided if to develop strength and elasticity of their tendons. Plyometrics is just doing it: tendons are in a state of controlled stress.
Benefits for the nervous system
And the last component: strengthening of the nervous system. Every time your muscles contract, from them to the brain through the nerves sent the signal. The more efficient your nervous system works, the better it transmits these signals, the faster you can contract and relax the muscles, and it increases your speed and power. Plyometrics strengthens the nervous system.
Plyometrics for beginners
There are dozens of different plyometric exercises. You can even find books dedicated to them. All of them in one post is difficult, and there is no need, so we will discuss the simplest of them suitable for beginners. Before proceeding to the exercises, let’s discuss some General rules.
Plyometrics intensive in nature. You will receive a strong stress on joints and tendons. If you’re interrupted workout, it is best just to hold off and keep it plyometric workout for time when you’re more fit and a little botnarestii strength and flexibility with regular cardio and strength training and of course stretching.
Once you start, do the exercises slowly and focus on the exercises the right way. Before exercise you should always warm up — perform a light jog and stretching. Between plyometric workouts needed rest. I usually make one or two PLIO-days a week: on Tuesdays and Saturdays.
Sets and repetitions
Do all the exercises from the list below. Each exercise — 3 sets / 12 repetitions, separated by one minute rest. Between exercises I rest for 3 minutes.
1. Squats with jumping
Stand up, feet shoulder width apart. Sit down and from this position jump as high as possible. Land — Crouch — jump again.
2. Lateral jumps
Stand in front of any obstacle that can jump. Jump through it sideways back and forth. As soon as you land, immediately jump to the other side. Remember to perform jumps as quickly as possible.
Remember how you had fun when you were a kid? The same you gonna do now, only quicker. Great and raise your knees as high as possible. About like this guy.
Stand up, feet shoulder width apart. Jump up as high as possible. When are you going to be at the highest point of your jump, bring your knees up to your chest. When you land, straighten your legs and gently touch down. As soon as you touch the floor, jump again.
Jumps is something like running, just the steps you have longer and higher. Push off right leg and straighten in the air left. Try to stay in the air as long as possible. Then land on your left foot and repeat again.
Stand in front of the box or something like that, for example, a bench. Try to find something with a height of 40 centimeters. When you get used to the training, to raise its height. Hop onto the box and immediately jump down to starting position. And again repeat. Do the jumps as fast as you can.
7. Diving depth
Starting position — standing on a box or other raised platform. Jump off the box on both feet. As soon as your feet touch the ground, jump as high as possible. Stand back on the box and replays.
8. Plyometric pushups
Take a starting position for regular push-UPS. Press to the floor. Sharply lift up so that people off the floor. Repeat.