Plyometrics is a combination of speed exercises for developing explosive power, which is based on a fast stretch and muscle contraction. Plyometric workout aimed at the comprehensive development of the athlete: increased endurance, speed and muscle strength. At the present stage plyometrics became the basis of many training programs and is popular not only among professional athletes but also fitness enthusiasts.
Plyometrics was based on Soviet training methods of Olympic athletes, and is widespread in the United States in the 80-ies. First, plyometric training was popular only among professional athletes, but gradually this method has been implemented in fitness programs due to its high effectiveness slimming and improve the quality of the body.
Now, when the world is experiencing a real boom in HIIT training and crossfit, plyometric exercises are used everywhere.
What is plyometrics?
The plyometrics is often called jump training. And this is true, a large part of the PLIO-exercises based on jumping technique, for example: burpees, squats with jumping, jumping 180 degrees, jumping rope, jumping on the platform, etc. However, it is important to note that plyometrics is not just jumping. For example, such exercises as push-UPS with a clap, sprint, toss medicine balls, pull-UPS on the bar with cotton also referred to as the classic plyometric exercises.
All about push-UPS
Why the need for plyometric training?
- For weight loss and fat burning: PLIO-workouts are very intense and burn a lot of calories.
- For the development of high-speed abilities and explosive strength: this will help you improve your performance in those sports requiring sudden and powerful movements (sprinting, martial arts, playing sports, etc.).
- To resume and accelerate muscle growth: PLIO-exercise little influence on the muscle growth, but they help to overcome the stagnation caused by the adaptation of the organism.
- For the development of endurance and coordination: this will help you not only during training but also during physical activity in everyday life.
PLIO-exercises increase the capacity of the muscles. We emphasize that the power (power) power (strength) of the muscles is a different concept. To raise the maximum weight of the weights is a measure of force. But the body’s ability to instantly show their absolute power – this is power or explosive power.
How does it work? Let us consider the example of a jump. We jump, that is repelled from the earth, and in this phase, the muscles contract (concentric phase). When we are in the air, they relax and stretch (eccentric phase). Under the new contact with the surface they are again forced to contract, preparing for another jump. To reduce the time between stretching and contraction – that is what is plyometrics. And this improves muscle speed and power.
Plyometric training can be described as: shock, explosive, fast and intense. This is a very effective way to lose weight, increase muscle strength, tone the body and increase the anabolic effect. However, jumping exercises can be quite traumatic, if you do not observe the exercise and do not follow the basic rules of training.
10 the main advantages of plyometric
So, what are the main advantages of plyometric and whether to include plyometric loads in your fitness plan?
- Plyometrics is a great tool for weight loss. Plyometric exercises are very intense, they require a lot of energy and activates almost all groups of muscles, therefore burn a lot of calories in one session and promotes rapid weight loss.
- PLIO-workouts combine weights and cardio-load, allowing you to simultaneously burn fat and tone muscles of the whole body.
- Plyometrics help develop explosive muscle strength and speed ability, and enhance performance. Because of this you will be able to improve their basic athletic performance: you will run faster, to strike harder, to make the throw farther, jump higher. Plyometrics are especially useful in team sports (football, volleyball, tennis), in challenges, in the sprint in athletics.
- Despite the fact that local weight loss in a specific body part is impossible, what plyometric workouts are considered the most effective way to burn fat in the lower body. A large number of jumps increases blood circulation and contributes to a more intensive fat burning in the feet.
- For PLIO-workouts require no additional equipment. You can do plyometrics at home, on the street, on the Playground, in the usual “rocking chair” or a full-fledged gym. You only need your own body weight. You can later use weights and a step platform for jumping, but for most PLIO-exercise equipment is not needed.
- Plyometric exercises increase strength and elasticity of the tendons (connective tissue between muscles and bones), which reduces the likelihood of rupture during the execution of the other of cardio and strength-training.
- The plyometrics can be attributed to aerobic training, but with minimal negative impact on the muscles. Classes, which are based on blasting interval exercises, is practically not destroy muscle tissue in contrast to classic cardio workouts at the same pace.
- Plyometric workout for those who want to increase the anabolic effect. If you feel that your muscle growth has slowed, and the usual strength training does not bring results, include in its programme of PLIO-workout 2 times a week. By themselves, explosive load slightly affect muscle growth, but they help to overcome the stagnation caused by the adaptation of the organism.
- Plyometric exercises are one of the best ways to develop coordination and endurance.
- Sedentary lifestyle and lack of exercise provoke a low level of metabolism, lower the energy of the body and atrophy of fast muscle fibers. For the normal functioning of the body and achieve results in fitness you need to Wake up “fast” muscle fibers and promote metabolism. And here just and come to the aid of plyometric exercises.
Disadvantages and contraindications
Like any intense plyometrics has several drawbacks and contraindications. This fitness trend is suitable for healthy people who tolerate aerobic exercise. What are the disadvantages of plyometric exercises:
- PLIO-exercises give stress to the joints. Especially heavy load get the knee and the ankle, which does not protect 100% even the right equipment and wearing a special bandage.
- Jumping increases your heart rate, therefore, when properly selected loads plyometrics can negatively affect the heart.
- Plyometric training is not for beginners.
- There is a risk of injury due to bad landing or even fall.
- Due to exercise in high pace often suffers from equipment, and therefore reduces the efficiency and increases the risk of injury.
- PLIO-exercises give lot of stress on the spine.
Plyometric training is contraindicated if you have:
- diseases of the cardiovascular and respiratory systems;
- diseases of the musculoskeletal system;
- problems with the joints;
- big excess weight;
- the lack of training experience;
- high susceptibility to injuries of extremities;
- the disturbing pain in my knees or ankles after exercise.
Of course, any exercise can be adapted to their capabilities. But the meaning of plyometric is to do exercises for explosive speed and full power, otherwise its meaning is simply lost. Therefore, if health does not allow, it is better to choose a different type of load.
Plyometric exercises
We offer you a selection of the most popular plyometric exercises without equipmentthat will help you to build effective quality training. All plyometric exercises are divided into 3 groups of difficulty. As you know, the division is rather arbitrary, since the complexity of the exercises is largely determined individually.
Plyometric exercises low complexity
1. Jumping from the breeding of the hands and feet (Jumping Jack)
2. Jumping with breeding of feet in plank (Plank Jack)
3. Running with the lifting of the knees (High Knees)
4. Skater (Skater)
5. Skier (Ski Jump)
6. Horizontal running (Mountain Climbers)
Plyometric exercises of average complexity
7. Jump lunges (Lunge Jump)
8. Jumps in plank (Plank Tuck In Out)
9. Jumping 180 degrees (180° Jump)
10. Kicks forward (Front Kick)
11. Running in position of the table (Crab Kicks)
12. Squats with jumping (Squat Jump)
Plyometric exercises are an advanced difficulty
13. High jumps (Tuck Jump)
14. Pushups with cotton (Push up with Clap)
15. Burpee (Burpee)
16. X-jump (X-jump)
17. Kicking buttocks in the strap (Donkey Kicks)
Gif used in the article from the video 44 Best Plyometric Exercises (Youtube channel Veva)
Tips for plyometric training
- Before proceeding to the programming of plyometric training of the proposed exercises, pay attention to the recommendations that you should follow to maximize the effectiveness of plyometrics.
- Training should always begin with a warm-up (7-10 minutes) and end with a hitch and stretching (5-7 minutes). Never start training without warming up, it can cause injury.
- The duration of plyometric training should be no more than 60 minutes, including warm-up and hitch. If you are just starting to do plyometrics, you limit yourself to training for 15-20 minutes, gradually increasing the duration of the lesson.
- PLIO-training at a fast pace, but you must do the exercises carefully, with complete concentration and in compliance with the exercise technique in order not to get injured. The correct form is always more important than number of reps!
- Typically, plyometric exercises are based on the system of circuit training based on repetition of exercises in several approaches. Perform each exercise for 20 to 45 seconds of rest between exercises to 10-30 seconds. Each circle should be of 4-8 repetitions, rest between rounds 1.5-2 minutes. Complete training program you’ll find below.
- If you are aiming to work on the development of explosive force of muscles, you need plyometric workout 3 times a week. If you just want to improve the form, to pull the body and strengthen the anabolic effect, it is enough to do plyometrics 2 times a week combined with strength training. The break between the PLIO-training shall be not less than 48 hours.
- For practicing plyometric exercises you have to be at least a minimal training experience. If you are a long time engaged in fitness, it is better to start losing weight with regular walking on a treadmill or walk at home video.
- At first, try to do plyometric training only with the weight of his own body without the use of additional equipment (of weights, benches and boxes). Of necessity better start using them not earlier than in a month of regular classes. By the way, is very popular use in medicine balls plyometric training.
- When you perform plyometric training is important, not the amplitude of the exercises, and speed of execution. For example, when performing squats with jumping (Squat Jump), it is important not to sit as deep as possible, and as quickly as possible to jump.
- Do not take plyometric exercises on a damper (not solid) surface.
- With regular implementation of plyometric training is better to use braces for the knee and ankle. This will help to reduce the impact on the joints, although will not protect 100%.
- It is advisable not to eat for 1.5-2 hours before the start of the jump program, otherwise it can cause indigestion.
- Plyometric exercises are equally effective for both men and women.
- Always do plyometric workouts in running shoes with non-slip soles.
See also:
- Top 20 best men’s sneakers for fitness
- Top 20 best womens shoes for fitness
How to make a program of plyometric training?
Basically plyometric training for circular interval system with small rest breaks between exercises. We offer you 3 options for ready-made programs on plyometrics.
Plyometric TABATA workout
A classic TABATA workout is as follows: 20 seconds perform the exercise, 10 seconds rest. The cycle for one of the exercises is repeated 8 times. Then take a break of 1,5-2 minutes and move on to the next exercise. Accordingly, for each exercise, you have 4 minutes, so, for example, for training 45 minutes (excluding warm-up and cool-down) need to take 8 of plyometric exercises.
TABATA training: manual + exercise plan
Start with the first exercise (Skater). Training is based on the principle of 20 seconds of intense work and 10 seconds rest, repeat 8 cycles. After 8 repetitions of the exercise Skater is over, take a break for 1.5-2 minutes. Then move on to the next exercise 180° Jump and thus consistently repeat all the exercises:
- Skater
- 180° Jump
- Mountain Climbers
- Tuck Jump
- Push-up with Clap
- Burpee (Some Burpees)
- High Knees
- Donkey Kicks
A classic TABATA workout: 8 exercises, 8 cycles for each exercise, 20 seconds intense training and 10 seconds rest.
Circular interval plyometric workout
Circular interval training can be built on any principle, we only give an example of one of the most common options. For example, take 4-8 plyometric exercises. Training will consist of several repeating circles. The range includes these 4 to 8 exercises that are performed on the same approach, with short breaks between exercises. The circles are repeated desired number of times.
An example of a circular interval training for beginners
Each round consists of 6 exercises that are performed in sequence:
- Jumping Jack
- Mountain Climbers
- Skater
- Plank Jack
- Ski Jump
- High Knees
Exercises are performed sequentially one after the other: 30 seconds work, 15 seconds rest and move on to the next exercise. One lap respectively includes 6 exercises and lasts about 4.5 minutes. Repeat the exercise 3-4 round, rest between rounds – 2 minutes.
An example of a circular interval workout for intermediate level
The same principle for intermediate level, only a selection of exercises will be as follows:
- Lunge Jump
- Plank Jack
- Front Kick
- Plank Tuck In .Out
- Squat Jump
- Crab Kicks
Exercises are performed sequentially one after the other: 30 seconds work, 15 seconds rest and move on to the next exercise. One lap respectively includes 6 exercises and lasts about 4.5 minutes. Repeat the exercise 5-6 rounds, rest between rounds – 2 minutes.
Plyometric training, paired exercise
Another option for interval plyometric workout is the following. Choose two exercises and alternate between 3-4 repetitions with little rest between sets. In the next round take two other exercises and again, alternating. Therefore performed a predetermined number of rounds.
An example workout for advanced beginner-intermediate level
Take the 8 exercises, split them in pairs:
- 1 round: Jumping Jack – Crab Kicks
- Lap 2: Skater – Plank Tuck In Out
- Round 3: Ski Jump – Mountain Climbers
- 4 rounds: Plank Jack – Squat Jump
Each round includes 2 exercises. For example, take the first round. Performed in the following sequence: 20 seconds Jumping Jack –> rest 20 seconds –> 20 seconds Lunge Jump –> 20 seconds rest. So 4 of the cycle. That is, in the first round you’ll do 4 sets for Jumping Jack and 4 approach for the Lunge Jump. In the next round the same principle, only the exercises change. Rest between rounds – 2 minutes.
Total training duration: ~25 minutes. If necessary, the exercise time or rest time can be reduced/increased.
Example workouts for the medium-advanced level
On a similar principle building exercise for the more experienced student. Take 10 exercises and split them into 5 pairs:
- Round 1: High Knees – Burpee
- Round 2: Lunge Jump – Donkey Kicks
- Round 3: Push up with Clap – 180° Jump
- Round 4: X-jump – Mountain Climbers
- Round 5: Tuck Jump Front Kick
The principle of execution are the same: 20 seconds High Knees => 20 seconds rest => 20 seconds Burpee => 20 seconds rest. And so repeat 4 cycles. That is, in the first round you will perform 4 sets of High Knees and 4 approach for Burpee. Rest between rounds – 2 minutes.
Total workout length: ~35 minutes. If necessary, the exercise time or rest time can be reduced/increased.
As you know, these are just examples of plyometric trainings, you can adjust the plan to fit your possibilities, namely:
- to change the selection of exercises;
- to change the time of exercise;
- to change the time of rest between exercises and between the rounds;
- to change the number of reps and rounds.
To sum up. Plyometric training is one of the most effective types of fitness for weight loss and getting rid of excess weight. In addition, the PLIO-exercise can help to move the stagnation in muscle mass and increase the anabolic effect. However, plyometrics is suitable for people without health problems who are ready for heavy loads.
See also:
- Burpees: benefits, technique, and a scheme run + 20 burpees
- Jumping rope: the pros and cons, exercises, lesson plans