EXPLOSIVE POWER!!!
how plyometrics can supercharge your workout
Kerry Kraynak, RN, BSN
Need to get stronger, faster, better than ever? Who doesn't???
The key is to supercharge your workouts by infusing them with power!
Power = strength X speed.
An increase in power benefits athletes and exercise enthusiasts by allowing them to push past strength and speed plateaus. Plyometrics generate maximum force in the shortest period of time. In essence, explosive power.
A QUICK LESSON IN EXPLOSIVE FORCE
Most people associate a few key exercises with plyometrics, the most popular being the drop jump. This exercise best explains the phenomenon of power generated by lengthening of the muscle before the contraction phase. You jump down off of a box and immediately jump back up onto a higher box. The cycle of lengthen/ contract promotes more power the faster it is performed, and you can usually achieve a much higher jump on successive jumps (so your 2nd, 3rd, 4th jumps will be higher if you keep up your speed). Performing the exercises slowly or with a pause during stretching phase causes the muscles and tendons to lose the energy stored for the next contraction. So you need to move FAST and SMOOTH! Researchers suggest plyometric training increases neuromuscular coordination and improves neural efficiency. This equals improved performance!
SUPERCHARGE YOUR WORKOUT!
Sprinkle plyometrics into your strength training or cardio routine 1-2X per week, or have an all out plyometric session lasting 15-20 mins in the middle or the end of your workout. Some basic exercises to get you started are:
-tuck jumps
-medicine ball pushups
-scissor lunge jumps
-box jumps
-speed chin ups
-jumping over a line of boxes front and laterally
Remember to rest a few days between intense plyometric sessions for incredible results! here are some resources with specific workout plans and pictures/ videos of how to do the exercises.
Book:
Jumping into Plyometrics: 100 Exercises for Power and Strength by Donald Chu, PhD
(available at Amazon.com)
http://www.bodybuilding.com/fun/vm3.htm
http://www.bing.com/videos/watch/video/plyometrics-cicuit/ca4deb51736f48dcf380ca4deb51736f48dcf380-166786433107
Upper body animated drills:
http://www.sport-fitness-advisor.com/plyometric-drills.html
Lower body animated drills:
http://www.sport-fitness-advisor.com/plyometricexercises.html
CURRENTLY PLYOMETRICS ARE BEING USED IN ALL THE LATEST AND GREATEST FITNESS VENUES! YOU HAVE PROBABLY HEARD OF THE INSANITY WORKOUT, P90X, AND CROSSFIT. THAT'S BECAUSE EXPLOSIVE POWER TRAINING BURNS FAT, INCREASES MUSCLE, AND MOST OF ALL PROVIDES YOU WITH THE STRENGTH AND SPEED GAINS TO TURN YOU INTO A MACHINE!
EXPLODE YOUR WORKOUT!!!!
