Power of PLYOS!
Monday, May 31, 2010 - 11:08 am
By Katrina Hodgson NASM CPT, BS
One of my favorite ways to train a client is to use plyometrics. Plyometrics can be used not only for athletes, but for people who want to mix up their workouts, increase their heart rate and add muscular power to their program.The more powerful you are, the more you can do during your workouts, meaning you can ultimately burn more calories and have fun. If you have any restrictions with jumping for your knees, hips or anything at all- do not perform plyometrics and consult your physician.
The theory behind ployometrics is simple and has been proven countless times to be effective. When we contract our muscles, for instance- standing up from a squat, it is called the ‘concentric phase’ of the exercise for the
quadricep.The theory is that if a muscle is lengthened prior to a muscle concentric contraction, the muscle will generate greater force because of elastic energy. When a muscle lengthens it produces this elastic energy and is stored for the concentric contraction. This is referred to as the stretch shortening cycle.
Have fun with plyometrics! Try the squat jump in the video first, then you can progress to the steps.You can do plyo-push-ups too. These are some of my favorite.You can be on your toes or on your knees and drop down into a wide stance push-up, explode up and land back into a tricep push-up (where your hands are narrow and you tuck your elbows into your sides). Each time- explode up and land into each push up motion.
Another one of my favorites is doing just simple cone hops in between strength exercises to elevate my heart rate and work on the strength of my legs. Just simply put a cone on the floor and hop over it to the side or to the front with both feet. Landing softly on each side, explode back up into another jump over the cone. I also like doing the step shuffle in the video.
Have fun, be safe and get a great workout!
Sincerely