Average Time To Hear Back After Extending An.Offer On.A.Job Power Up With Plyometric Training

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Power Up With Plyometric Training

Improve conditioning, increase muscle development and push your physique to new heights!

While these moves may seem more suitable for the playground, they’re actually beneficial for those of us who are a few years beyond playtime.

These explosive activities are collectively called “Plyometrics.” Put simply, plyometrics works to train your muscles to produce the maximum force in the least amount of time. “Plyometrics is used by athletes to develop muscle power, rapid force production, and dynamic agility in fast-paced movements,” says William Kraemer, professor of kinesiology at the University of Connecticut. “Nearly every sport these days incorporates some type of plyometric training into their regimen, as it improves total body power in movements like jumping and throwing, hitting and starting.”

The great thing about plyometric training is that an athlete can customize a program to improve their particular sport. For example, if you play basketball, you’ll want to focus on vertical jumps and throws. If you’re a soccer fan, you might want to get more intensive for your lower body. Even recreational bodybuilders can benefit from adding some plyometric exercises into the mix. “Plyometrics targets certain fast-twitch muscle fibers that you won’t hit with other lifting exercises,” says Kraemer. “It also helps increase power output by improving the rate of force production, a benefit you won’t get unless you’re doing an Olympic-style lift.”

So why not regress and play with plyometrics? It offers comprehensive conditioning, improved power, increased muscle development and is almost guaranteed to push your physique to new heights.

CHEST

Start with the lightest medicine ball available — usually 2-4 pounds — and slowly work your way up to a heavier ball. If you don’t have a training partner, use a solid wall or floor to throw the ball onto.

LATERAL THROW

Stand sideways to your partner with knees slightly bent and feet shoulder-width apart. Hold the medicine ball in both hands at waist level directly in front of your body and rotate using your torso, hips and shoulders as far away from your partner as possible. From this loaded position, roll out forcefully, swinging the ball and throwing it to your partner. Complete all reps on one side before switching to the other.

PASSING ON THE BENCH

Lie faceup with knees slightly bent, feet flat on the floor, and lower back arching naturally. Have a partner stand behind you and hold a medicine ball over your upper chest. He catches the ball as your partner drops it, absorbing its weight by bending your elbows and wrists and lowering it slightly towards your chest. Immediately push the ball back, throwing it in the air for your partner to catch.

SHOT FROM ABOVE

Stand facing your partner with your knees slightly bent and your feet shoulder-width apart. Hold the medicine ball with your arms fully extended and your elbows slightly bent and lift it above and slightly behind your head. Avoid arching your back and hyperextending your shoulders. From this position, engage your abs, lats, triceps and shoulders and throw the ball forcefully at your partner.

APPLAUSING PUSH-UP

Begin in the push-up position with hands shoulder-width apart, abs tight, and back flat. Lower your body to a point a few inches off the ground, then explode and lift off the ground, clapping your hands in the air under your chest before recovering to land with your hands in their original position. Immediately go to the next push-up and repeat, keeping ground contact time to a minimum for optimal training effects.

The workout

Exercise

Tax

Rep

Rest time

Lateral launch

2-3 (each side)

3-6

2-5 minutes

Push Pass Bench

2-3

3-6

2-5 minutes

Top launch

2-3

3-6

2-5 minutes

Clapping push-ups

2-3

3-6

2-5 minutes

LOWER PART OF THE BODY

Begin lower-body plyometric conditioning with the fewest sets and the greatest amount of rest. Minimize the amount of time your feet are in contact with the ground between reps for maximum performance.

TUCK YOU JUMP

From a standing position, jump as high as possible and use your abs and hip flexors to bring your knees toward your chest as high as possible. Land with knees soft, press down slightly, then immediately transition into the next jump, keeping ground contact to a minimum.

JUMP DEEP

Stand on a 12-inch box, step, or other stable surface and step — don’t jump — from the box to the ground, landing on both feet at the same time. Compress and absorb the impact by bending your knees and hips, then immediately leap into the air, jumping as high as you can and landing with soft knees.

LIMITATION

Think of this as a power jump. With each leap to each side, exaggerate the movement with all parts of the body, bringing the knee as high as possible and swinging the arms as aggressively as possible to jump as high and as far as possible. Instead of going for reps here, you’re shooting for distance, so with each leap, jump up and forward as far as you can until you move 20 yards.

JUMP 180 DEGREES

Stand with knees slightly bent and simultaneously jump and rotate 180 degrees to face the opposite direction. Land on both feet and press down as if you were to jump again, but hold this position for a count of two before exploding and twisting to face the starting direction.

The workout

Exercise

Tax

Rep

Rest time

Tuck jumps

2-6

3-6

2-5 minutes

Deep jumps*

2-3

3-6

2-5 minutes

Delimitation

2-3

20 yards

2-5 minutes

You jump 180 degrees

2-3

3-6

2-5 minutes

* Try doing this towards the start of your workout as they are particularly tiring.

BEGINNERS

For the first couple of weeks, take the time to learn the exercises, simply going through the exercise movements slowly and completely to get the hang of it. Do one set of each, leaving 2-3 days of rest in between for full recovery. After those first two weeks, start building up to maximum effort, keeping your sets at two and your reps at 3-4.

INTERMEDIATE

As you improve and are about to increase your output, you can increase your reps to six and your sets to three.

ADVANCE

Now aim for the moon. Try to jump higher, throw further, and cover more distance with each rep. you may regress to the 3-rep range for a while as your body has to re-adapt to a stronger stimulus. But don’t be discouraged! It just gives you a higher standard to shoot for in the coming months.

PLYO-PLANNING

Because plyometrics works very specific explosive muscle groups, it is well paired with resistance activities such as cardiovascular training and/or same-day weight training. “Do it first and make sure you’re fully rested before doing it again,” says Kraemer. “If you’re fatigued, you won’t be able to give your all and you won’t be training the correct muscle groups.”

Allow at least two days of rest between plyometric sessions to ensure full recovery, remembering that the more exercises you perform, the longer your recovery interval will be. If you choose to perform plyometrics more than twice a week, limit your exercises per session to 1-2 instead of 3-4 to ensure adequate recovery time.

Also avoid doing more than two plyometric sessions a week for the same body group. If you do upper and lower body plyometrics on both days, be sure to choose different exercises for each session. “Reverse the order too,” suggests Kraemer. “If you do the lower body first on day one, you do the upper body first on day two.”

For all of your exercises, keep the rep range fairly low. “Typically, stay between 3-6 reps per set, depending on how strenuous the exercise is,” says Kraemer. “If you can get more, you’re probably not doing it right, you’re not recruiting the muscle you’re trying to get, and you’re generally wasting your time.”

Most important of all, remember to rest completely between each set of plyometric exercises. “You have to understand that this isn’t a conditioning program or an endurance test, it’s a neurological recruiting activity,” says Kraemer. “You’re working at full effort every time and have to fully recover to be able to work at your full capacity on the next set. You almost have to learn to be lazy!”

RULES AND RULES OF PLYOMETRY

  • ALWAYS do a 5-10 minute dynamic warm-up, such as cycling, walking, jogging, or jumping before starting your plyometrics.
  • STRETCH after plyometrics and not before. “You’ll stretch the elastic component in your muscles, reducing your ability to produce maximum power,” Kraemer points out.
  • WATER athletic shoes with good lateral stability, correct arch support and non-slip sole.
  • TRAIN on forgiving surfaces such as a good cushioning track, basketball court or grassy area.
  • CORRECT the form is imperative. For lower-body exercises, land softly on your toes, bending your knees and hips to avoid injury. (If you hear popping, slapping, and a general hoarse noise coming from the toe box, you’re landing too hard!) When performing upper body exercises, avoid hyperextending your shoulders and elbows and focus on core muscle recruitment ( abs, lower back and obliques) to add power.
  • KNOW your limits and listen to your body. If you’re too sore or tired from a heavy lifting session or previous plyometric training, forego further plyometric exercises in favor of light cardio or strength training until you feel less fatigued.

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