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Friday, 5 April 2013

6 benefits of plyometric training



For those looking for a better way to boost up their exercise routineplyometric excercises may be the perfect thing. Plyometrics is also knows as plyos, and is a specific type of exercise that is used as a training routine. It consists of fast, powerful movements. This improves the way the nervous system works and is usually used to improve your performance in sports, although it can be used in a healthy exercise regimen also.
This type of exercise involves loading the muscles and then contracting them in rapid sequences. It uses strength, innervation and elasticity of the muscles and the tissues that surround them in order to jump higher, run faster, hit harder and throw farther, among other performance benefits. Which goal is reached depends on the way you work out and which goal you set. These goals are reached by raising the speed or force of the contractions of your muscles, which leads to explosiveness for a large array of sports activities. Some of the most popular sports that use plyometrics in their training routines are rugby, soccer, track and field, racket sports, basketball and martial arts.

There are many benefits that can be gained through plyometric exercises, including:

1. Better Performance

For those who enjoy sports like track and field, plyometric exercise can greatly benefit running speed. If running isn’t your game, perhaps you would like to punch harder or throw farther. Plyometric exercise helps you achieve any athletic goal.

2. Developing Muscle Power

Plyometric exercise gives your legs and muscles an intense exercise which guarantees an increase in muscle potential.

3. Enhancing Your Ability to Burn Calories

An increased muscular endurance and ability to burn calories would come to great use for someone hoping to build a weight loss routine.

4. Increasing Your Muscular Endurance

If you are an athlete and you have a big competition coming up, plyometric exercising will help intensify your energy and increase your stamina just in time for the main event. Since plyometric exercising builds up an explosive amount of intense energy, it could be just the thing for an athlete to have in their training routine.

5. No Extreme Exercising Equipment is Needed

Exercise equipment can be expensive, and plyometric exercising doesn’t require any. Anything that is needed could be easily found lying around the house.

6. Easily Calibrated to Suit Anyone’s Needs

Plyometric exercising can be as simple as jumping on a trampoline several times a day or even using your old jump rope from back in the day. For someone looking for a little more intense workout, perhaps jumping back and forth from a lower platform to a higher platform would suit their needs. There are many ways to increase the intensity of the exercise by simply increasing the distance or height of each jump. Plyometric exercising is simply utilizing the muscular energy that it takes to jump to your own exercising advantage.

1 comment:

  1. Two summers ago, I worked with a great gal from Hollywood, Rachel Nichols.
    Rachel did some TT workouts while filming a movie up here in Toronto.

    That's about it for me in terms of training Hollywood actors or
    actresses in person, but recently I was asked, "Imagine you're
    working with a major film star who has eight weeks to lose 30
    pounds of fat and build some muscle in preparation for the lead
    role in the latest Hollywood blockbuster. What do you do with them?"

    ********
    Here's my answer...

    I would have control over every single thing that they eat. That's
    the biggest ticket to success here. No booze, no excess sugar, and
    just giving them enough reward to stick with the program.

    If this "star" is a typical overweight, sedentary individual, we'll have
    no problem getting rid of 20 pounds of fat through nutrition.

    As for exercise, we need to be consistent, and stick with our intensity
    principles. We would do 3 hard workouts per week using strength
    training followed by interval training with the program being centered
    around basic movement patterns done with free weights.

    Everything is done in supersets in the workout to get more done in
    less time. For example, we might do a squat supersetted with a
    pressing exercise. I also like to pair free weight exercises and
    bodyweight exercises in supersets, for example, a dumbbell split
    squat paired with a decline pushup.

    We'll do 3 superset pairs, each for 1-3 sets, and stick to 8
    repetitions per set. Then we'll finish the workout with 6 hard
    intervals of 30-60 seconds (with 60-120 seconds rest between each).
    This way, we are in and out of the gym in 45 minutes.

    On "off days", we'd still get at least 30 minutes, if not 60
    minutes, of low-intensity exercise. But it wouldn't just be slow
    cardio. Instead, we'd focus on low-intensity bodyweight training.
    For example, if the actor can do a maximum of 25 bodyweight squats,
    15 pushups, and 5 chinups, we would use easier versions of those
    exercises in circuits.

    Here's a sample 6 exercise bodyweight circuit that we'd do at least
    3 times, doing 10 reps per exercise.

    Wall Squat
    Kneeling Pushup
    Beginner Inverted Bodyweight Row
    Step-up
    Stability Ball Leg Curl
    Mountain Climber

    After that, we might cross train with a variety of cardio exercises
    to avoid overuse injuries that occur when you repeatedly do the
    same activity and nothing else.

    So that's pretty much it. If he (or she) sticks to their nutrition,
    we're as good as gold and the actor will be ready just in time.

    Click here to start losing fat with Turbulence Training: ===> Drop 30 Pounds in 8 Weeks? <=====

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    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Author, Turbulence Training

    PS - Turbulence Training Beats Cardio for Fat Burning Effectiveness.

    "Craig's workouts were fun and challenging - I didn't dread going to the
    gym and I wasn't overly sore after our sessions. Much like my trainer in
    LA, Craig's workouts were always different: the exercises, the supersets,
    the weights...the combination of elements always varied and, therefore,
    I never got bored or felt like I was in a workout rut. And my co-stars
    couldn't believe how great my arms looked, thanks to Craig helping me
    do my first chin-up. Thanks Craig!"
    Rachel Nichols, actress

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    "I have been in love with Turbulence Training ever since I started.
    I am 6'3", 28/M and my starting weight/body fat% was 208 pounds and
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    10.8% body fat."
    Nick Walters, New York, NY

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