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Plyometrics, Power training, & more Plyometrics
Plyometrics, Power Training & More Plyometrics
by Mark Sias, http://www.bionicplyometrics.com
Being a consultant to many trainers & athletes across the
country, it has been my experience that 'plyometric" training is
one of the most popular & sometimes misunderstood forms of
training by athletes. You no doubt have heard the stories of the
explosive power developments this method of training can yield.
Plyometrics originated as a training method in the secretive
eastern block countries where it was referred to as 'jump
training". As the eastern block countries rose to become
powerhouses in sports, plyometric training was credited for much
of their success. By the 1970s this methods of power & speed
development was being used by many sports that required
explosive power for the winning edge.
Plyometrics can best be described as a reflexive form of power
training. This type of training involves powerful muscular
contractions in response to a rapid stretching of the involved
musculature. These powerful contractions are not a pure muscular
event. In fact they primarily involve & augment the nervous
system. It is a combination of an involuntary reflex (Myotatic
"stretch-reflex"), which is then followed by a fast voluntary
muscular contraction. This is the basic idea behind plyos. Later
we will talk about how they can be adapted to various parts of
the body for specific goals.
Sprinting & jumping are good examples of pure plyometric
events. It's not very ironic at all that most elite sprinters
are good jumpers & vise-versa! This stretching of the muscles,
prior to the explosive contraction that follows, is often called
a loading phase. The faster and greater the load, the more
powerful the reflex and subsequent contraction. A good example
of this is watching any basketball player jump. They jump higher
when they can take a few steps & create velocity before the
jump. The reason for this is that the few steps create momentum.
This momentum creates a greater loading phase on the planted
leg(s) prior to the leap. The response to this greater load is a
greater/faster contraction by the legs and more significant jump
height. The same phenomenon exists with all explosive actions.
Many times people confuse some forms of power training for
plyometrics. Plyometric training is only one form of power
training. A true plyometric exercise must contain a very fast
loading phase. Another way of developing power often confused
with plyos are what I call "Maximum Power Output" training. One
method of this is using an
appropriately determined weight to be
forcefully lifted at given speeds. Like a weighted jump to box
or chest pass with a medicine ball. I constantly see this
variant not only being grossly misused but also passed of as a
plyometric by the uninitiated. If you wanted to make a "chest
pass" or any given medicine ball drill truly plyometric here's
how its done: Remember there has to be a reaction effect, not
just simply a forceful action. Therefore, a counter-movement
(standing) jump onto a 2ft. platform is a power exercise, but
not plyometric. To make it a plyometric exercise you need to
jump off say a 12-18 inch box, hit the ground and immediately
rebound onto the 2ft.(or higher even!) platform. The landing
from smaller box loads the legs rapid enough to create the
stretch-reflex needed in plyometric training. In the case of the
medicine ball a "catch" is needed to stimulate this effect.
Simply standing in front of a wall & performing a quick reactive
toss from the bounce is going to put a whole new twist on
medicine ball exercises!
By now you can see how easily this mode of training can be
modified to anything from a boxer delivering speedier punches to
a batters crack at a fastball!
Who can do plyos? Well, anyone can see progress towards athletic
goals by strategically adding them into a typical training
routine, however research shows those with an already adequate
strength base tend to respond the best to them. Also
strengthening the underdeveloped stabilizers of the designated
area of desired progress (Ex: legs for jump; Tibialis, Extensor
hallucis, iliopsoas, gluteus medius, hip adductor/abductors,
Tensor fascia latae) will maximize results & eliminate the
likelihood of injury. With properly utilized depth heights a
little knowledge & careful progression, anyone can do them.
Athletes can achieve significant power development by first
learning the "rules" from a true expert. Remember knowledge
isn't power...only knowledge put to good use is power! Here's to
helping you put this to good use & be sure to look us up at:
http://www.bionicplyometrics.com
About the author:
Mark Sias is a 27 year-old Florida native currently resides near
Flint, Michigan. Mark is the owner of Bionic Plyometrics, a site
devoted to new developments in power and speed training. Mark is
a former gymnast and black belt in Tae Kwon Do with 17 years of
practice. He also professionally instructed USAG and AAU
competitive gymnasts up to level 9 for 6 years, with numerous
credentials. This is where he was first able to apply plyometric
concept
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