Jump Around! A case for plyometrics

"Live as if you were to die tomorrow. Learn as if you were to live forever." Mahatma Gandhi 

I have a question for you. If I could make you faster, stronger and jump higher would you do what needs to be done? My money is on yes you would, everyone wants to get better at what they love to do. So your willing to go all the way right? Good. Today we are talking about Plyometrics and the benefits of explosive training. They are exercises that enable a muscle to reach maximal force in the shortest possible time. This exercise involves repeated rapid stretching and contracting of muscles. When performed correctly plyometrics can increase your power, strength and speed.

The term plyometrics was made up by Fred Wilt a US Olympic long distance runner who watched Soviet athletes prepare for a track field event.The Soviets had been doing a series of jumps to warm up while the Americans were doing static stretches. The success that the Soviets had drew Freds interest, in particular the jumping moves they did prior to the meet. Fred worked with Michael Yessis (sports trainer and biomechanic) who worked with Verkoshansky in the Soviet in the 1980's. What they found was called plyometrics.The original version was created by Professor Yuri Verkhoshansky it was defined as the shock method. In this method the athlete drops from a height and experiences a shock upon landing. This brings about a forced involuntary eccentric contraction which was then immediately switched to a concentric contractions they jump upward. The landing and take off are performed in an extremely short period of time. This method is the most effective method used by athletes to improve their speed, quickness, power and development of a strength base. One of the objectives of Soviet research was to develop practical method of training to improve athletic performance, Verkhoshansky determined how the forces in explosive execution could be repeated in an exercise. This was attempted in the weight room without much success. They came up with the depth jump.The idea behind the depth jump is to create a place where an athlete can enhance their ability in the take off and performance in a running or jumping event. The second version of plyometrics, came from the United States it involves doing jumps without a time execution component. They are not truly plyometric as defined by Verkhoshansky since the intensity of execution is much less and the time greater. The term plyometrics has come to mean explosive training this is further explained by Dr. Natalia Verkhoshansky. In Shock Method and Plyometrics Dr. Verkhoshansky states that shock method exercises are characterized by the sharp impact of external forces during the plyometric phase provoked by the body's collision with the vertically falling external object or by the vertically falling body collision with the motionless object (the ground). Multi-impact shock method exercises like plyo-pushups, lying medicine ball throw, and box jumps. They are defined as repeated, rapid and forceful muscle shortening-lengthening actions performed with their almost maximum activation. The classic shock method exercises like the medicine ball drop, barbell bench throw, and depth jumps. They are defined as single rapid and forceful muscles, shortening-lengthening actions performed with their maximum activation.

Still not convinced? The effectiveness of plyometrics as a training tool when used properly is well documented. In a joint research project at the University Pablo De Olavide in Seville and University in Auckland a meta-analysis was done to achieve a better understanding the magnitude of increased sprinting ability expected after long term plyometric training and to identify specific factors that influence the treatment effects. They found that if you want to use plyometrics in an attempt to improve speed the keys are : Use a program less than 10 weeks, schedule a minimum of 15 training sessions, perform a minimum of 80 combined jumps per session, do not add weights to the exercises, use plyometric drills that emphasize more horizontal force as opposed to vertical sprint specific . In a study published in the international journal of pharmaceutical science and health care in 2012. The study was on the effectiveness of plyometrics and weight training in anaerobic power and muscle strength in female athletes. It found there was more significant improvement in anaerobic power and muscle strength for the athletes trained with Plyometric weight training methods than weight training alone. There was significant improvement of vertical jump height, 50 yard dash and 1 rep max squat performance in plyometrics and weight training group than the weight training group alone. It also used with success by personal trainers, athletic trainers, and strength and conditioning coaches around the world. 

The one caveat with plyometrics is the law of diminishing returns. They can really only be used for a short period of time until you reach a point of no further gains in power. Yes you ma not feel fatigued as you do with weights, because you don't have localized muscle tiredness. But that does not mean increase the volume, that is counterproductive for your goals. You will greatly increase your risk of injuries and learn bad motor habits because of improper muscle activation due to fatigue. The general rule of thumb of starting out at a low intensity plyometrics like jumping rope to progress to depth jumps. You will also need to start at a lower frequency one day a week, then progress up to two days, beginners need to limit their jumps to 80-100 per session. The typical time needed between plyometric training sessions for proper recovery is 48-72 hours . 

Plyometric Exercises 

Depth Jumps Stand on a platform step slightly off the platform, use your arms to add speed by drawing them back and swing them vigorously when your feet land.. Land forward your forefeet, react as quickly as possible to the ground and spring immediately back up into the air. Keep your gaze focused ahead the whole time. 

Box Jumps Stand about one shoulder width in front of the box. Start with your legs fully extended and let your arms hang relaxed, keep your abs tight during the entire exercise. Do a half squat and keep your upper body as upright as possible, bend your knees between 30 degrees and 45 degrees, jump onto the box, extend your legs and ankles. Keep your abs tight and your upper body upright as possible, swing your arms a little, keep the arms and hand pointing up. Land as soft as possible on the balls of your feet then touching your heels . Hold the position for 1-2 seconds then step off. 

Squat Jump Set your feet in a squatting base, as if your going to squat under a heavy load. Keep your hands at your sides, descend into a parallel position and then drive up as high as possible. Push thruough the ankles, knees, and hips. When you land absorb the load into the front of your feet then sink into your heels, as your hips descend into the next squat.

Plyo-pushup Set up in a push up position on a carpet or gym mat. Push up hard enough for your hands to come off the floor and catch some air. When you hit the floor, go right into the next repetition.

 Please check with your physician to see if you should start a program involving strenuous training and specifically plyometrics.  Read this blog and share it please. This coming week we may be looking a juicing and smoothies, Sodium, and other interesting topics.