Past Month's Tips
Each month Elite Strength will provide training tips to assist you in your
workouts or nutritional suggestions that can assist in your eating habits.
This page will also serve as a question and answer page.
Jump Around
One of the best ways to increase speed and explosiveness in your athletes
is by the use of plyometric exercises. Plyometrics include jumping,
bounding, and hopping exercises used to increase power output in a muscle
or group of muscles. Plyometrics are basically eccentric tension
(lengthening of a muscle against resistance) followed immediately by a
concentric contraction of a muscle. This "stretch reflex" causes
the muscle to contract more forcefully.
The most important part of a conditioning program is specificity.
The plyometric drills should mimic the movements in the athletes sport,
however they should be enjoyable and organized. Because of the intensity
of plyometric drill they should be done at the beginning of a workout,
before weight training and speed work, but only after an extensive dynamic
warm up.
There are a number of factors to consider when designing a plyometric program.
- Intensity - inexperienced exercisers should begin with low intensity drills for a few weeks and progress by adding one medium intensity drill each week for a period of eight weeks. With eight weeks under the belt, along with weight training experience, high intensity drills should be added; usually no more than two per session.
- - Low intensity
drills are usually classified as "jumps-in-place" and "single jumps."
Examples are jump rope, standing broad jump, or ankle hops (pictured below).
- Medium intensity drills are usually classified as "multiple hops and jumps" and "bounding." Examples are bounding (and exaggerated run), power skips, and multiple cone hops (pictured below).
- High intensity drills are usually higher impact exercises. Examples are box jumps and depth jumps (pictured below).
- Volume - volume is usually displayed in number of times the feet contact the ground. For the beginner 60 - 100 foot contacts of low intensity work are recommended. Intermediate exercisers could benefit from 100 - 150 foot contacts of low intensity plus 100 foot contacts of moderate intensity work. The more advanced exerciser may need 150 - 250 foot contacts of low to moderate plus 50 - 75 foot contacts of high intensity work. This should be broken up into 8 - 12 reps of 6 - 10 sets for most drills (more for less stressful exercises and less for higher intensity drills).
- Recovery - Complete recovery between sets is required for plyometric exercises. Normally one to two minutes is needed for the muscular and neuromuscular systems to recuperate (30-60 seconds for less stressful exercises and 2-3 minutes for higher impact exercises). Plyometric workouts should be done no more than 2 - 3 times per week with a 48 to 72 hour rest between.
- Experience - Start inexperienced athletes with low intensity and less complex drills and progress at the athletes pace. Safety is as much an issue as intensity when dealing with plyometric training. Experience of the athlete refers not only to their experience in jump training but in weight training. A background in weight training is recommended before starting high intensity plyometric workouts. Rule of thumb is a maximum squat of 1.5 - 2 times your body weight.
- Equipment - Implementing a plyometric program does not require expensive equipment. Most plyometric exercises can be performed with small cones and boxes of varying height. Another part of the equipment picture is the shoes worn by the athletes. A cross-trainer or basketball shoe works well. The leather uppers stabilize the ankle during lateral movements. The most important piece of equipment is the surface you are using. Grass, turf, suspended wood floors or resilient mats work the best. Avoid concrete and hard wood floors because they do not absorb any of the impact.
- Upper Body - Don't forget the upper body. Plyometrics can and should be used to increase explosive power in the upper body. Examples are a push-up with a clap and medicine ball chest pass (pictured below).
Not long ago plyometrics were used by athletes only, however, lately this type of jump training has carried over into the health club scene. Anyone who needs that extra power, whether it be for weekend sports or to sprint up those stairs to work, should try plyometrics. Try to find a coach or instructor that is familiar with designing and implementing plyometric programs. Below are a few good books on plyometric training.
