Plyometrics(Explosive power)

Simon Dean SG

Physics of plyometrics

Muscular power is determined by how long it takes for strength to be converted into speed. The ability to convert strength to speed in a very short time allows for athletic movements beyond what raw strength will allow. Thus an athlete who has strong legs and can perform the freeweight squat with extremely heavy weights over a long duration may get less distance on a standing long jump or height on a vertical leap than a weaker athlete who is able to generate a smaller amount of force in a shorter amount of time. Though the plyometrically-trained athlete has a lower maximal force output and may not squat as much, training allows them to compress the time required to reach their maximum force output and allowing them to develop more power with their contraction.(Wikipedia.org)

According to Mr Jonathan(Strength and conditioning coach) of captnj blogspot.com.A common misconception of plyometrics is painted.

He mentioned:

"As for plyos... are you REALLY doing plyos? Weighted depth jumps? High box depth jumps? band resisted leaping? those are real Plyos. They are done for low reps (2-3) and long rest periods and a total of (for an ADVANCED athlete) 15 reps per workout. And only for specific periods in the training cycle because they are very nervous system draining. It also requires a strong athlete (2xBW back squat at least) to be safe to do.

Most of the stuff people call plyos are WAY too high rep, not enough loading and lots of panting. This becomes a anerobic conditioning session.

BTW most ppl don't need plyos, they need to get stronger..."

Simon Dean SG

Hurdle jumps

Vertical jumps

I wait for my Mod OPT to add in more INPUT here since he is an expert in that matter. Very Happy

ArdusKane SG

My aim is ultimately this though. If you still remember the video I posted a few months ago I think. Confused

yeehaw SG

do burpees count if done in reps of 8? XD

yea, i agree on the last part where you said strength training.

ballers who want to jump higher have to choice BUT TO SQUAT. some americans who are our height (say...175cm - 180cm plus minus lah of cos). they squat like mad and they can DUNK. the only advice they give is SQUAT if you can't get vertical height.

FYI, Lebron does plyos. really serious ones. oh well, pros after all lah.

OPT SG

(c) 2007 Optimum Performance

Reactive Neuromuscular Training (including Plyometrics) utilizes the stretch-shortening cycle to enhance neuromuscular efficiency, rate of force production, and reduced neuromuscular inhibition.

Reactive Neuromuscular Training heightens the excitability of the central nervous system, which improves performance.

Reactive Neuromuscular Training is important for every client. The concepts of training do not change only the application of the concept.

For example, if a 75 year person steps off from a curb and loses their balance, they had better have worked on rate of force production so that they can re-establish their base of support under their rapidly changing center of gravity.

Purposes of RNT

1. Enhance the excitability, sensitivity and reactivity of the neuromuscular
system
2. Enhance the rate of force production
3. Increase motor-unit recruitment
4. Increase motor-unit firing frequency
5. Increase motor-unit synchronization

Phases of the Stretch-Shortening Cycle

Phase I (eccentric phase)- stretching the agonist muscle group(s)
- Elastic energy is stored
- Muscle spindles fire

Phase II (amortization phase)- time needed to switch from an eccentric to a concentric action
- Afferent nerves synapse with alpha motor neurons
- Alpha motor neurons transmit signal to agonist muscle group

Phases of the Stretch-Shortening Cycle

Phase III (concentric phase)- agonist muscle fibers contract
- Elastic energy is released from the series elastic component
- Alpha motor neurons stimulate the agonist muscle group

Tips on RNT

1. Linear Bounds may only be necessary for track athletes (may cause SI or foot pain). Lateral Bounds may still be used.

2. Frequency not volume is the key.

3. The larger the individual the smaller the obstacle.

4. Dont use jump ropes far too repetitive.

5. Listen to landing loud means that joints take the loading, quiet means the muscles are taking the loading.

Terminology

Bound: Right leg to left leg

Hop: Right leg to right leg

Jump: Two legs to two legs

Skip: two foot contact per foot

Stick: Land and stabilize

Bounce: Double foot contact

Continuous: Minimal ground contact

Periodization of RNT

Phase 1:
Weeks 1-4 (4 Weeks)
Introduce stability, landing technique and stick (unloaded Gravity)
Example: 1 Leg Linear Hops to Box & Stick

Phase 2:
Weeks 5-8 (4 Weeks)
Introduce gravity, add stability and stick
Example : 1 Leg Linear Hops & Stick

Phase 3:
Weeks 9-12 (4 Weeks)
Normal technique and bounce
Example: 1 Leg Linear Hops & Bounce

Phase 4:
Weeks 13-16 (4 Weeks)
Normal technique and continuous
Example: 1 Leg Linear Hops Continuous

Note: Never skip steps when you do this will be when injuries will occur.

Program Design

1-2 Sessions Per Week:
1 Linear RNT
1 Lateral RNT

3 or More Sessions Per Week:
Day 1: Linear RNT
Day 2: Lateral RNT

Alternate between the two days

Special Population: Obese & Overweight

Power may not be your first concern compared to other areas however low loading RNT exercises can be used but may not be progressed.

unclesha SG

plyo is impt if u're into explosive sports ... strength can get only u so far

------------
regard sha
http://www.sha.tc

galapogos SG

Yeah but without strength, you have nothing. Too many people disregard strength and try other fancy methods to improve their timing or distance, when all they need is just more strength in the first place.