Weight Lifting, Weight Training, Bench Press & Bodybuilding
October 12, 2024
Plyometrics Training
by Ben Tatar of CriticalBench.com

Plyometrics describe any type of explosive movement for a series of repetitions at high speeds and high levels of intensity. Examples of plyometric exercises include; jumping over cones, skipping, broad jumps, box jumps and push-ups with claps for a series of repetitions. If the athlete practices plyometric exercises on a consistent basis, they will discover improvement in their running, reflexes, reaction time, strength, quickness and explosiveness.

In order for plyometrics to be safe and productive, the athlete should incorporate three simple guidelines, a warm-up, a cool down, and a gradual progression in workout intensity over time. A proper warm up is essential before every plyometric session. This means that each session should begin with a slow jog, jump rope, stationary bike ride and be followed by some form of dynamic stretching. To begin the plyometric workout, start at a minimal intensity level. After a period, gradually increase the intensity of the workout. As the athlete continues through the workout, the intensity level should increase. Always remember that gradual progress is far safer and more effective then going pedal to the medal and going all out every session. If need to be, the athlete should have an experienced set of eyes on their training. This means that a coach or parent should regulate their kid's plyometric training for safety purposes and so that the player can get the most out of their efforts without overtraining. Finally, each plyometric workout session should end with a cool down such as a slow jog and some form of static stretching. Ice baths, icing of sore muscles and stretching before and after every session, can help the athlete recover from plyometric sessions.

plyometrics training When the athlete is doing plyometrics, they should always keep in mind that they need to launch and jump off the ground, and jump again without stopping in order for plyo's to work. If the athlete were to jump, stop, and pause, they would no longer be doing plyometrics, they would instead be doing a power movement. When the athlete is performing plyometrics, they should focus on getting maximum height while performing each repetition as quickly as possible.

Plyometrics have helped millions of athlete's worldwide. Plyometrics will help the athlete develop greater quickness, jumping explosive power and give them the edge over the rest of the competition. Also when the athlete enters the weight room they can forget worrying about squatting 225 for reps and start finding themselves under 500+ pounds under the bar because plyometrics will increase the athletes power to amazing amounts, which heavy weights alone cannot do since they don't work on speed strength like speed day and plyometrics do. So give plyometrics a try, they definitely will give you new athletic credentials.


Ben can be contacted at ben at criticalbench.com. He is also co-author of the ebook "50 Keys To A Bigger Bench Press", which can be downloaded as a pdf file free of charge using this link. http://www.criticalbench.com/samples/50-keys-Ben.pdf

 

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