The following is based on the article: “Current Concepts of Plyometric Exercise”, published in the International Journal of Sports Physical Therapy. For a deeper understanding of all things plyometrics, please give this a read. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637913/
What is plyometric training?
Plyometric training, or just plyometrics, refers to a style of training which aims to increase power. Plyometric movements can be thought of as the combination of speed and strength, where a maximum amount of force is produced in a short period of time.
Plyometric exercises include jump squats, box jumps, jump lunges (plyometric training is often referred to as jump training), as well as power press ups, fast pull ups, overarm throwing. Essentially, any movement in which muscles exert maximal effort and force over a short burst.
The difference between training for strength (resistance training) and training for power (plyometric training) comes down to the biomechanics of the muscles involved. Essentially, when doing plyometric movements, the muscles are loaded when in a lengthened position. This builds up an ‘elastic energy’ like a spring, releasing when the body part moves, which when combined with the force generated from muscles contracting, produces the explosive movement.
Why should you train plyometrics?
Plyometric training can be a valuable addition to a training regime for a number of reasons.
Explosive plyometric exercises improve neuromuscular coordination, in other words, these power movements train your nervous system to better activate and control the target muscles. As a result you are more capable of producing greater force and explosive movements, meaning you will be able to jump higher, throw further and run faster. Furthermore, plyometric training may improve running efficiency, proprioception (awareness of body/joint position), and postural control.
It makes sense then that studies have revealed the benefits of plyometric training on various athletic sports that require intense power production. For example, in one study, plyometric training improved strength, power, and agility in football players. Plyometric training has also shown to improve shoulder muscle proprioception and performance in swimmers, and even improved service speed of tennis players.
Repeated performance of these motor patterns will also train the brain such that the movements will become more natural, more efficient, and easily achieved. Essentially, the brain learns the movements on a neurological level which produces the immediate improvements, only then do changes to the actual muscle start occurring.
Interestingly, evidence also suggests that plyometric training may reduce the risk of injury in certain joints, for example, lower leg training of this style may help prevent anterior cruciate ligament (ACL) injuries.
For non-athletes, the implementation of plyometric training will still offer the same benefits of improved power, coordination, and overall fitness. Furthermore, since a more varied exercise regime can increase adherence, utilising auxiliary training styles such as plyometrics can be valuable for overall commitment. Furthermore, from personal experience I have noticed plyometric work contributes to other styles of exercise, such as cardiovascular fitness.
How should you train plyometrics?
When adopting this training style, it's important to consider a number of factors which will determine what exactly your training will look like.
Safety. Due to the nature of this movement style, plyometric training does require a foundational level of strength and flexibility. This is because the repetitive jumping and bounding can cause stress on the joints. It is therefore important that plyometric training be preceded by and coincide with other forms of resistance and flexibility training. Warming up prior to plyometric training is also important in lowering injury risk Engaging in plyometrics with arthritis, joint issues or unsolved injuries should be avoided.
Exercise selection. Exercise selection plays a key role when implementing plyometric training. It’s important to understand that, just like any other training style, plyometric movements exist on a spectrum, from low to high intensity. Which exercises should be chosen depends on factors such as foundational strength/mobility, prior experience, age, injury history.
Technique. In plyometric training, the quality of the movement is more important than the quantity. Improper technique allows faulty motor patterns to be reinforced, which can put unnecessary strain on joints and muscles. When plyometric exercises are done correctly and with proper technique the risk of injury is reduced. An effective plyometric movement requires high-intensity effort, above 80%, in order to recruit the muscle fibres that are crucial for increases in strength. So, even with exercises at the low-intensity end of the spectrum, the movements should be carried out with a high level of exertion.
Rest, reps, and sets. Rest is important for ensuring proper biomechanics and mental focus, thus reducing risk of injury, and maximising the effectiveness of the session. The amount of rest you should take is dependent on the types of movements you are doing. The more intense movements necessitate fewer reps and require a longer rest period. In parallel, less intense exercises allow for work periods with a higher rep count and less rest. During the training session the quality of the movement performance deteriorates and is not able to be performed correctly, then this can be taken as a sign of fatigue, and the plyometric portion of the exercise session should be terminated. Fatigue point can therefore be the main determinant of the number of sets.
Recovery and frequency. Although no evidence exists regarding the optimum rest period between high-intensity plyometric workouts, a minimum of 48 hours has been suggested. The frequency will largely be determined by the time needed for recovery. However, within my own training, I have noticed improvements in jump height and sprint speed when training plyometrics as little as once per week.
Progression. As with most movement styles, it is important to start at an appropriate level, then progressively overload by manipulating the volume dosage of many different variables such as reps, sets, weight, choice of exercise, etc. Keeping this in mind, it is important to avoid engaging in plyometric training too often or progressing too quickly.
Practicality. A final thought…the nature of plyometrics means that it is a training style that can be performed pretty much anywhere. Whilst a gym may offer a good place to practice, any field, garden, sofa etc can allow for a great plyometric training session. Plus, since it can be done outside, it provides a great opportunity to exercise outdoors, which itself offers many benefits.
I am hoping to release some content on my favourite exercises and workouts soon - watch this space! For now, there is an endless selection of exercises online for you to browse through. Here's a great place to start - https://www.youtube.com/watch?v=mgolPSBgsMk
I give plyometrics a 7/10
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