TRAINING the power of PLYOS
By Kyla Gagnon
PLYOMETRICS : Stemming from the Greek language meaning more measure . Plyometrics work on creating more POWER , by improving your rate of Force . By working on your force output you actually are working on your neurla recruitment , and by doing so are bringing your training to a whole new level .
Plyo work activates a physiological response involving the neurological system inregards to the elastic capacity of muslces . The elasticity of a muscle allows it to stretch and contract , plyometrics works on increasing the speed and power in which this is done .
WHAT DOES THAT MEAN ? It means you are able to recruit and activate muscle fibers more efficiently and effectively . This not only sounds cool but it means that when you are focused on purely strength training and growth you now are activating more fibers and therefore increasing muscle size .
SOME OF MY FAVORITE PLYOMETRIC MOVES TO ADD INTO MY TRAINING ROUTINE ARE :
• Box Jumps
• Burpees
• Tuck Jumps
• Squat Jumps
Try adding 5-10 minutes of plyometric work into your current routine if this is new to you . Try 30-60 seconds of each exercise with equal time recovery .
18 Natural Muscle Magazine New Year 2017
SAMPLE PLYOMETRIC EXERCISES
Make sure you warm up before attempting any of the plyometric exercises below and take extra care to follow the precautions in the section above . Below are three lower body plyometric exercises .
SQUAT JUMPS
• Stand with feet apart at shoulder width .
• Flex your trunk slightly forward keeping the back straight in a neutral position .
• Keep your arms in the “ ready ” position with elbows flexed at approximately 90 degrees .
• Lower your body until your thighs are parallel to the ground .
• Immediately explode vertically upwards driving your arms up ( extend the ankles to their maximum range before takeoff ).
• Land on both feet and then repeat for the number of prescribed repetitions .
JUMP TO BOX
• Face the box standing with feet apart at slightly wider than hip width .
• Dip down into a semi-squat position before immediately jumping onto the box .
• Minimize the transition phase ( the time between dipping down and immediately jumping up ).
• Land gently on the box .
• Step back down , don ’ t jump . Repeat for the number of prescribed repetitions .
LATERAL JUMP TO BOX
• Face side one to the box with feet apart at slightly wider than hip width .
• Dip down into a semi-squat position before immediately jumping onto the box .
• Minimize the transition phase ( the time between dipping down and immediately jumping up ).
• Land gently on the box .
• Step back down , don ’ t jump . Repeat for the number of prescribed repetitions .