Do you remember way back when I wrote about the basics of plyometrics? You don't? no worries I got you fam....here is the link Think of it as cursory reading before diving into how to utilize plyometrics into your training. Plyometrics are a part of an overall program-not necessarily the entire training day. Programming plyometrics can be a part of resistance training or more aerobic based training. More anaerobic training would entail more advanced plyometrics would be added while aerobic training would have low intensity plyometrics. Since plyometrics are a power exercise. I repeat a power exercise not an aerobic exercise (looking at you CrossFit). Plyometrics by definition is max effort in minimum time and should be treated as such. Given that we are talking about intensity plyometrics can be divided into three broad intensities: low, medium and high. Low level intensities are two-foot hops, jump and reach, and squat jumps. Medium intensity exercises would encompass one legged jump (either on flat ground or over hurdles) and high-level intensities are jumps with multiple movements or both one legged and double legged exercises attached to the same movements. Zig zag jumps over a hurdle, 4 hurdle jumps, depth jumps.
Progressing from low to high intensity is paramount. Even with experienced athletes or lifters should start small then progress to more intense exercises. Focus on landing evenly; distributing weight across the body then progress into more intense exercises. Considering the intensity of plyometrics and the force associated with these exercises constitute slow progression in order to prevent injuries. Heavier personal should also be cautious with plyometrics. 240 pounds is a threshold in terms of weight and plyometrics. Depth jumps should be limited to a certain height due to sheer force landing on joints and the longer length of the amortization window.
Increasing the intensity is one way to increase; another way is to increase foot contacts. Foot contacts are measured in single foot contacts. For example, if I am performing a box jump with both feet then I would have a foot contact of two. 80–100-foot contacts are recommended for beginners, 100-120 for intermediate and 120-140 for advanced. Keep in mind that this would include a variety of plyometrics. 120-foot contacts for depth jumps are quite the force applied to your body. In order to equal 120-foot contacts that would be 12 sets of 10. At some point the rate of diminishing returns kicks in and the exercise becomes a moot point. In order to get within range, consider a progression within the training day. Jump rope, low intensity pogo jumps are examples of low level plyometrics to start a training day. Just know that generally speaking that as the intensity goes up the volume goes down. Quality reps are more important than volume for plyometrics.
Rest is key for plyometrics. You want your body to be fresh (ish) for each movement to fully maximize the intent of the movement. A work rest ratio of 1:5 to 1:10 is recommended between sets of plyometrics. If I perform five reptations of a box jump and it takes me thirty seconds to complete the set, then I would rest for 150 seconds. That may seem like a long time but consider the phosgene energy system used during plyometrics and how long it takes to fully recuperate. Time between sessions is also key. Shoot for 48-72 hours between a plyometrics training session. Now, if your only doing beginner level plyometrics then by all means shorten the recommended rest periods. If your jump roping every day for a warmup then keep on keeping on. If your performing multiple sets of depth jumps or another high intensity plyometrics then ensure to rest at least 48 hours between sessions.
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