"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.
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.
