Plyometric training, often referred to as “plyos,” is a powerful tool for athletes seeking to boost their explosive power, speed, and agility. This form of exercise capitalizes on the stretch-shortening cycle of muscles, producing fast, powerful movements. In this blog post, we will dive into advanced plyometric workouts designed for athletes who have already built a solid foundation in plyometrics and are looking to take their explosive power to the next level.
Understanding Plyometrics
Plyometric exercises involve rapid stretching and contracting of muscles, typically through jumping and bounding movements. These exercises train the muscle fibers to produce maximum force in minimal time, enhancing explosive power crucial for sports performance.
Key Principles of Advanced Plyometric Training
- Progressive Overload: Gradually increase the intensity and complexity of the exercises.
- Quality Over Quantity: Focus on the quality of each movement rather than the number of repetitions.
- Recovery: Adequate rest between sets and sessions is crucial as plyometrics are high-impact and taxing on the body.
- Variety: Incorporate a range of exercises to target different muscle groups and movement patterns.
Warm-Up
A thorough warm-up is essential to prepare the muscles and reduce the risk of injury. Include dynamic stretches and light cardio activities to increase heart rate and blood flow to the muscles.
Advanced Plyometric Exercises
- Depth Jumps: Start on a box, step off, land with both feet, and immediately jump vertically as high as possible. This exercise enhances reactive strength.
- Single-Leg Bounding: Bound forward off one leg, aiming for both distance and height. This develops unilateral explosive power and balance.
- Plyometric Push-Ups: Perform a traditional push-up but with enough force that your hands leave the ground. This targets the upper body explosiveness.
- Box Drills: Use a series of boxes of varying heights for jumping on and off, promoting agility and coordination.
- Tuck Jumps: Jump up, pulling the knees to the chest at the height of the jump. This exercise improves lower body explosive power.
- Lateral Hops Over Barrier: Hop side to side over a barrier, focusing on speed and minimal ground contact time, enhancing lateral movement explosiveness.
Structuring the Workout
- Volume: Advanced plyometric sessions should consist of 80 to 100 contacts for experienced athletes.
- Intensity: The intensity should be high, with maximal effort in each jump or bound.
- Rest Periods: Allow adequate rest between sets to ensure each effort is performed with maximal power. This can
- be 1 to 2 minutes of rest, depending on the intensity of the exercise.
- Frequency: Plyometric training can be intense, so include these workouts 2-3 times per week, ensuring a day of rest between sessions to allow for recovery.
- Sequence: Start with less complex exercises and gradually move to more complex movements within the workout.
Advanced Techniques
- Contrast Training: Pair a plyometric exercise with a strength exercise. For example, follow a set of squats with a set of box jumps. This technique can enhance power output.
- Asymmetrical Loads: Use weights in one hand or on one side of the body during plyometric exercises to challenge balance and core stability.
- Over-Speed Training: Use downhill jumps or light assistance to increase the speed of movement, further challenging the body’s explosive capabilities.
Safety Considerations
- Proper Form: Maintain proper form throughout each exercise to reduce the risk of injury.
- Surface: Perform plyometrics on surfaces that provide some cushioning, like grass or a sprung floor.
- Footwear: Wear shoes that provide good support and cushioning.
- Pre-existing Conditions: Athletes with joint or tendon issues should consult with a healthcare professional before undertaking plyometric training.
Nutrition and Recovery
- Nutrition: Ensure a diet rich in protein for muscle repair, along with adequate carbohydrates for energy.
- Hydration: Stay well-hydrated, as plyometric workouts can be sweat-inducing.
- Rest: Get enough sleep and consider active recovery techniques like light cardio, stretching, or yoga.
Advanced Plyometric Workout Example
- Warm-Up (10 minutes): Light jog, dynamic stretches (leg swings, arm circles).
- Main Set:
- Depth Jumps: 3 sets of 6 reps
- Single-Leg Bounding: 3 sets of 10 reps (each leg)
- Plyometric Push-Ups: 3 sets of 8 reps
- Box Drills: 3 sets of 5 reps (different heights)
- Tuck Jumps: 3 sets of 10 reps
- Lateral Hops Over Barrier: 3 sets of 12 reps (each side)
- Cool Down (10 minutes): Light jog, static stretching focusing on the legs, hips, and back.
Measuring Progress
Tracking progress in plyometric training can involve measuring the height or distance of jumps, timing exercises, or simply noting improvements in ease and quality of movements. Regular assessments can help in tweaking the training program for continued improvement.
Conclusion
Advanced plyometric training offers a pathway to achieving remarkable explosive power, which
can significantly enhance performance in various sports. This form of training requires dedication, proper technique, and a focus on safety. By incorporating a diverse range of challenging exercises, focusing on quality movements, and adhering to principles of progressive overload and recovery, athletes can unlock new levels of explosive strength and speed.
Remember, the journey to enhanced explosive power through advanced plyometrics should be a blend of intensity, precision, and smart training strategies. It’s not just about how hard you train, but also how smart you train. Listen to your body, stay consistent, and keep challenging yourself with new variations and intensities.