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By Rob Rayburn, Personal Fitness Trainer

This article opens with a very important safety note; plyometrics are advanced training techniques designed to produce explosive gains in a relatively short period of time. Plyometrics should not be used by fitness novices or exercisers who have been inactive for significant periods of time. The element of plyometrics that make them so effective is also what makes this technique inherently dangerous for beginning exercisers.

Plyometrics and other dynamic training methods, when properly executed, are incredibly efficient and effective by eliciting fuller muscle contractions, resulting in maximum muscle fiber recruitment, which ultimately translates into more significant gains. One appealing aspect of traditional plyometric exercises is that a lot of movements are performed with only body weight resistance. Form in execution of these types of movements is critical in preventing injury.

Plyometrics are commonly used in sport-specific training, as a way to dramatically increase power (where strength meets speed) through very basic movements in a lot of cases. It is important to note that one doesn’t perform plyometric exercises in the same manner as conventional strength training exercises. The reason for this is that proper execution of plyometric techniques requires explosive movements on the part of the exerciser. Because of the intensity level of various plyometric exercises, it is not recommended that any one craft his or her personal training routine consisting only of these exercises. In other words, it is very easy for one to over-work the muscles and joints of the body utilizing these techniques.

Plyometric sets are meant to supplement a current strength training program. Unless you are a highly-trained competitive athlete working with strength and conditioning coaches daily, Plyometrics should never be used as a “stand alone” strength training routine.

When one is involved in a typical strength training program, individual training sessions are generally broke down in a manner that works a particular set of muscle groups on day one, then an entirely different set of muscle groups on day two. This allows for maximal intensity during the session while the non-working muscles are recovering from the previous session. As we all know, muscle tissue does not grow under duress or strain. Muscle tissue actually grows during the recovery period between training sessions.

If one is working the muscles of the upper body in a training session, plyometric sets can be used to work the lower body, between upper body sets. Of course, a key consideration is recovery time between leg sessions. If the muscles of the legs are still sore from a previous training session, do not perform plyometric sets. The same rule applies to the upper body. If one is working the legs in a session, plyometric movements may be used for the upper body between leg sets; again, if the muscles of the upper body are not sufficiently recovered from the last session, avoid any further stress imposed by plyometric movements. Some basic plyometric exercises are listed and described below.

Lower Body Plyometric Exercises: Designed to improve power and explosiveness in the musculature of the lower body. This can be key for football players, particularly linemen and running backs, who rely on lower body power for explosiveness. Obviously, basketball players benefit from plyometric techniques, as well, when the goal is to play “above the rim.” The focus should be for plyometric exercise to mimic movements executed during the game.

·         Jump Squats-Jump squats are performed without added resistance (body weight only) and are performed in the following manner: Assume the squat position with the back straight, torso tilted slightly forward, and knees bent approximately 90 degrees (thighs parallel to the floor). The arms should also be at the sides and bent to roughly 90 degrees (forearms parallel to the floor). On exertion, explode through the legs, jumping as high as possible while simultaneously extending arms straight overhead. When the feet re-establish contact with the ground (this is considered one repetition), methodically and thoughtfully return to the starting position. Caution: do not allow the knees to bend beyond the toe-line or the thighs to descend beyond parallel to the floor, on return. Once you are back at the starting position-repeat the movement. Regarding the number of repetitions in the set, one should start with minimal reps, and then progress incrementally.

·         Lateral Jump- A lateral jump is similar in execution to the jump squat with obvious differences. Instead of exploding straight-up, the movement will be to the left or right. The adaptations to the movement are similar; however, the stimulus has been changed by the lateral movement of the exercise. This particular exercise may employ the use of a box, or platform, assuming one has the coordination to safely land on the box. If using the box technique, do not jump from the box to the floor. Step off instead prior to the next repetition. The box is not necessary to perform this movement.

The techniques listed above are considered basic, low-intensity plyometric movements that will enhance strength and power in the major muscle groups of the legs. There are a plethora of variations of these basic movements that are designed to alter the exercise stimuli; however, this article won’t get into those variations.

Upper Body Plyometric Exercises: Where explosion and power in the muscles of the upper body are essential, the following upper body plyometric movements will further develop those traits. Sports that require power in the upper body include: wrestling, mixed martial arts and boxing (more powerful strikes), and any sport that involves explosive upper body movement (throwing, tennis, others). Most of these exercises employ either a medicine ball, or in some cases, a basketball may be utilized.

·         Overhead Throws- An over-head throw requires a wall, or a partner, and some sort of ball (medicine ball is recommended; however, a basketball may be substituted). Begin the movement facing the wall at a safe distance, ball grasped in both hands with arms extended overhead. Your stance should provide for optimal balance during the set. To achieve this, stand with feet no further than shoulder width apart, and staggered, one foot slightly in front of the other. When ready, explosively extend the arms out in front, throwing the ball off the wall with as much force as possible. Catch the ball on the bounce and methodically return to the starting position. Immediately repeat the movement. Each throw is considered a repetition.

         Side Throws-This movement is performed in much the same way as the overhead throw except the exerciser is standing with either the left or right side of the body facing the wall (standing sideways to the wall). The arms are held slightly bent, with the ball resting on the hip farthest from the wall. Knees should remain slightly bent throughout the movement. On exertion, allow the trunk to pivot naturally at the hips, and with as much force as possible, throw the ball off the wall or to your partner in a slightly underhanded fashion. Catch the ball on the bounce or from your partner, and thoughtfully return to the starting position. Immediately repeat the movement. Each throw is considered a single repetition.

Again, regarding the number of repetitions, one should start with a minimal number of throws to begin with, and then progress
incrementally. As with any fitness routine, the same cornerstones apply. Whether one is new to exercise, or a highly-trained competitive athlete, there are some very basic rules and principles that apply to any successful personal training program or routine.

Gradual Progressive Overload, or GPO, should be observed in any fitness routine, from day one. As the term suggests, one should begin a fitness program at an intensity level that is slightly below what the individual is capable of, and incrementally increase intensity as one progresses through the training cycle. In other words, go easy on those first couple of sessions in the gym. If the intensity level of one’s training program is too heavy at the onset, delayed muscle soreness will invariably result, and impact one’s training program negatively. If one is too sore to train, then he or she will not train. Delayed muscle soreness can last for quite some time. Again, be sensible in your approach when starting a training program.

FITT is an acronym for frequency, intensity, time, and type of exercise. The other significant cornerstone of any successful training program, FITT will dictate the particular exercise stimuli that are involved in one’s training program. It is not necessary for one to make dramatic, wholesale changes to an existing training prescription or routine, in order to change the intensity level and thereby the training stimulus. Subtle changes in any of the above variables will result in significant gains, assuming that consistent and periodic changes are made. Essentially, one can obviously achieve greater results by adding an extra day of training (frequency), by increasing or altering intensity levels during the training session (intensity), by extending the training session by 15-30 minutes (time), or by changing the exercise performed (type). Personal judgment comes into play when manipulating FITT. If one is already training five days per week, this author wouldn’t suggest adding that sixth day, as recovery is extremely important to the success of a training program, as well as injury prevention. Instead of adding the sixth day to your schedule, go a little longer during scheduled training sessions, or increase resistance by five percent. In the long run, subtle changes in intensity are much more effective, and much less likely to result in a training-related injury.

Be sensible, prudent, and thoughtful when tweaking your training program and results will remain consistent.

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