Plyometric Training

A person's individual needs may vary and certain types of people may not require certain workouts. For this other training programs have been established. These

Plyometrics are all about trying to produce the maximum force available in the quickest time possible. So they are not about overall strength or overall speed, but the best combination of the two. People talk about this in terms of "power".

Remember as a kid, jumping, hopping and skipping around at home or at the park? If so, then those are the beginning of plyometrics, or plyos for short. The word plyo means jump. Put the all the words together it means jump training. This type of training can be used for all different types of sports and is really a ground work for jumpers and other types of exercise that requires technique (Robinson n.p.).

Different exercises vary on everything from the range of motion, the amount of weight moved, and stress put on the body. A exercise or movement can occur using one joint, two joints, three joints, etc. One exercise that is mainly a strength exercise rather than a hypertrophy exercise would be for example the hang clean and jerk. Many athletes use this exercise for upper and lower body strength. From the starting position the barbell with weights on each side is at rest on the ground and by the end of the movement the barbell should be straight above your head with your arms straight up. There are a few tips that you should know when performing this exercise for maximal strength purposes and most importantly safety. For starters, when lifting the

Whether you are watching a basketball player launch their body off the court to complete a slam dunk or a volleyball player rise up above the net to spike the ball, the ability for the athlete to accomplish this is an amazing feat. The strength and power generated by those athletes are factors involved in those feats. For strength and conditioning coaches, knowing the optimal training protocols to maximize strength and power, and the relationship between strength and power are important. A common method used to assess lower-body power is through the vertical jump

Pilates-Pilates is known for providing flexibility, improving posture and helping abdominal strength. Whenever I'm ready to do Pilate, I simply use YouTube. If I'm working out in the morning, I search morning Pilates, and boom I have a list of selections. I tend to

They are cardio, strength training, and restoration. If you are interested in a cardio styled class you should take TBC, Brawl, Barre-dio, or HIIT. TBC is a bootcamp styled class with HITT exercises throughout the class. If you want a good sweat, HIIT is your class. HITT is built off the principles of High Intensity Training stated on Barre Codes site. If you are familiar with Zumba, Barre-dio is for you. This class is themed to a specific artist (Beyonce is my fav) and you do not even realize you are working out. Brawl is my challenge class. Brawl is an intense class that combines kickboxing inspired moves to burn those legs and

Plyometric training has been introduced to the client’s 12 week plan to gain power. It has been suggested that athletes use plyometrics to break the monotony of training. Plyometrics can also improve explosiveness as well as strength, while working to become more agile.(Singh, Boyat and Sandhu, 2015) by using power training this can improve physical function at a level that traditional strength intervention can not. This is due to the high velocity movement. This results in improved motor unitfiring rate. It can also improve higher levels of muscle activation than strength training.(Singh, et all

Plyometric practice alludes to those exercises that empower a muscle to achieve maximal drive in the most limited conceivable time. A plyometric action is isolated into three stages: 1) the eccentric preload stage, 2) the amortization stage, and 3) the concentric contraction. The eccentric preload is the stage in which elastic energy is stored in the series elastic components (SEC) of the muscle. The amortization stage is depicted as the time between the eccentric preload stage and the concentric contraction. The shorter the amortization stage, the more prominent the work yield in the concentric stage because of ideal use of the stored elastic energy. The third and last stage is the actual muscle contraction. This arrangement of three stages is known as the stretch shortening cycle [13]. (Chimera et al.,

This causes the muscular hypertrophy as the muscles for the movement. In rugby league the strength training is characterised by free/fixed weights (weight training), elastic training (plyometrics) and hydraulic training (manual resistance). Rugby league requires strength & power for tackling, breaking tackles, jumping, increasing acceleration and changing direction. Weight training involves the muscle developing force to overcome this load. Training with a fixed load is similar except this time the muscle develops force to overcome the weight stacked on the machine . An example of this training is using dumbbells or barbells for 6-10 reps per set. Plyometric training is tension in the band that provides an opposition to contraction, resistance is greatest at end of movement when tension is highest. An example of a plyometric exercise is the squat jump, this involves first bending at the hip and knee, then jumping into the air as high as possible then repeating as soon as you land. Manual resistance is the effort required through full range (gravity does not assist return); faster movement = greater resistance. An example of manual resistance is a bicep curl, contracting the muscle and using the weight to lower, increasing the use of muscle used. Strength training is very effective in rugby league in the increased strength & power which plays a major role in reducing the risk of muscle and

In previous studies (Harris et al, 2000; Adams et al, 2000) have shown that explosive plyometric combined with strength training are beneficial in trained athletes. Another study by (Ronnestad et al. (2008) found in the same case like previous studies, no significant differences between explosive plyometric and strength training in terms of vertical jump

The training methods that I will use throughout my training program are a combination of Fartlek, circuit and plyometric training. The use of Fartlek training is mimicking the interplay of the energy systems in an actual game of volleyball; there is constant work but at varied intensities. This will improve aerobic and anaerobic fitness. Circuit training enables me to train multiple skills and fitness areas within one round of drills. The diversity will also hopefully prevent boredom in my athletes. Plyometric training is a fundamental element of volleyball; it is what enhances the natural ability of an athletes’ vertical leap completely. This will be used frequently within my training

are a full-body exercise that targets your arms, legs and core all at once, and gets your heart

Resistance training can enhance running economy through lower limb coordination and co-activation of muscles, by increasing leg stiffness and decreasing stance phase time (Barnes & Kilding, 2015). While heavy resistance training may cause hypertrophy of type IIA and type IIB fibers, it can also induce change in the nervous system. This change allows an increase activation of the working muscles and positive neuromuscular adaptions. Another form of resistance training is plyometric training. Plyometric training allows the body to store and utilize elastic energy more efficiently, resulting in decreased ground contact time (Barnes & Kilding, 2015). Increasing lower limb stiffness allows for a faster transition from the breaking to the propulsive

Strength and plyometric training is different weightlifting and all vertical box jumping. Strength is the maximal force that a muscle or specific muscle can generate. Bodyweight exercises definitely give you an advantage of gaining muscles, lose of fat, improved athletic performance, and built in speed and power. The whole point when doing different moves in exercises is to be very explosive because that builds your endurance. To keep in mind when doing plyometric training is form and the effort you put into it because you produce force to move your mass powerfully, which makes you faster. A few explosive plyometric methods I do are: 1) Reverse lunge knee up- Start by standing on one foot and step forward to go down on one knee. The second