Are you looking for ways to improve your sports performance, build muscle and burn fat? Consider plyometric training! Considered exercises that challenge your muscles to their maximum potential in short periods of time, plyometric exercises can be used by anyone from the most serious athletes to the most casual exercisers.
Plyometrics? It’s a weird big word. What does it mean?
Merriam Webster The dictionary refers to plyometrics as “exercise involving rapid and repeated stretching and contraction of muscles (such as by jumping and bouncing) to increase muscle power”. Often, plyometrics can also be referred to as “jump training” or abbreviated as “plyos”.
I get it. So what is plyometric training?
Excellent question! Plyometric exercise generally consists of intense, rapid, high-impact movements such as running, throwing, and kicking. Sports that have explosive movements like tennis, volleyball, or basketball also use plyometrics. Due to the intense qualities of these exercises, it is important that you are careful not to strain your muscles or joints too much and that you consult an experienced trainer if you feel you need more training on how to do these. exercises correctly.
How does plyometric training work?
Because plyometric training is comprised of quick jumping movements, your muscles are forced to stretch as you explode and land. This continuous stretching and tearing of your muscles is what causes your muscle tissue to build and repair itself, increasing your muscle mass and reducing your fat. These exercises are a little different from strength training or cardio, so don’t feel the need to do them every day as it’s important for your muscles to take breaks to recover.
What are the benefits of plyometric exercise?
Because these types of movements cause your body to stretch beyond its normal capacity, you are actively building muscle. Plyometrics can build muscle mass in almost any part of your body! However, if you want to build muscle in targeted parts of your body, you can choose exercises specific to certain areas of your upper and lower body.
Increase your speed and power
There’s a reason Daft Punk’s song “Harder, Better, Faster, Stronger” has become such a hit. We could argue that these were plyometric exercises because everyone wants to be faster and stronger. Repeating plyo actions allows your body to build endurance and increase your speed. It’s enough to make even Daft Punk jealous.
Say goodbye to those extra calories. These fast and powerful movements build muscle mass and help you burn body fat quickly. Gaining muscle and losing fat tend to go hand in hand, so you’ll get the best of both worlds.
Improves overall tone
Repeated stretches and landings force the muscles in your body to contract, which not only aids in overall muscle growth, but also gives that bow-chicka-wow-wow look that will turn heads.
Athletic performance aid
If you are an athlete, we have good news for you. Performing plyometric training exercises can dramatically improve your athletic performance – from speed, to strength, to strength. But you don’t have to be an athlete to enjoy these benefits!
What are some examples of plyometric exercises?
The workout we love to hate. Don’t let the flashbacks of high school sports training stop you from trying them again, they are very beneficial for you!
How to do a burpee
- Stand with your feet slightly wider than shoulder-width apart and adopt a lowered squat position.
- Jump explosively into the air while raising your arms above your head.
- Coming back from your jump, use that momentum to lower yourself to the floor, then do a push-up.
- Rise from your push-up to a standing squat position and repeat these actions.
- Do this 8-12 times, for 2-3 sets.
Push-Up with a Clap
Don’t worry, it’s not as intimidating as it sounds (although it will be a killer workout!).
How to do a push-up with a clapperboard
- Start in a plank position.
- Lower your body to the floor and do a normal pushup.
- Using the force of the push against the floor, push yourself up enough that your torso is slightly lifted into the air.
- Give yourself a well-deserved high five (applause).
- Return to your original plank position.
- Keep doing this action nonstop for 30 seconds, or a minute if you’re feeling brave.