09.08.2019

Plyometric Training

Let’s talk plyometrics! What is it you ask and how can it help me? It’s simple and helps achieve great results.

So just what is plyometrics?
By definition: “a form of exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength.” …still not any clearer? Allow us to try and break it down for you- plyometric training is the usage of jumps, hops, skips or bounds. Another phrase for plyometric training is ‘shock training’ going from 0 to 100 as fast as possible. Plyometric training usually involves rapid reactive contacts with a surface for example, the quicker your feet hit and leave the floor the quicker you will walk/run/sprint. Plyometric training takes advantage of a rapid cyclical muscle action known as SSC (stretch-shortening cycle) this is where a muscle will undergo an eccentric (extending) contraction and a concentric (shortening) contraction. As plyometric traning is solely based on power exertion, only 4 to 5 reps of each exercise is recommended because anything more than this you are no longer giving everything you have into one movement as fatigue will start to creep in. Give yourself ample rest time in between sets for example 2-4 minutes so you are fully recovered.

How can plyometric training help me?
From a personal point of view, when we come into the gym it’s rare that we train using anything other than plyometrics. Whether this is through box jumps, using the trx or lifting with weight. Whether you’re a rugby player, footballer, cricketer, golfer, boxer or play squash or tennis. We think that plyometric training in some shape or form can be applied in order to gain advantage over an opponent or just improve your own game, apart from probably darts!

Here’s what you can do…
Now having read this blog you might want to try a some different plyometric exercises, or you may want to carry on training as you are because you’re happy with how its going. Never the less, here’s some exercises you can do whilst at the gym here at Hoar Cross: Box jumps, Trx split squats, Slam balls

Pop and see us when you’re next in and we’ll go through techniques with you.