Plyometrics Workout Routines to Use with the Program

What’s up guys, welcome back with me on aworkoftheheart.wordpress.com. A plyometrics workout is simply exercise that is very fast, powerful movements. They typically do with your own body weight, and most involve jumping.

What you must understand is that a plyometrics workout trains more systems of the body than just your muscles. They have trained your fast twitch muscle fibers just like lifting weights do, but they also train your tendons and neurological components.

Plyometrics Workout Routines
Tendons

Elastic energy is stored in your tendons and muscles during the eccentric or lengthening portion of the muscle movement. For example, when you jump, you bend at your knees and your quadriceps lengthen. During this lengthening, energy is being stored in your tendons. Then, you contract your quadriceps fast to take advantage of that energy (concentric portion of the movement), and you jump. That exchange period between the muscle lengthening (eccentric) and shortening (concentric) is called the stretch shortening cycle.

Okay, so the deal is, that energy is only stored in a tiny fraction of a second. The faster that stretch shortening cycle is, the more energy you can utilize.

This whole process is the reason why you can jump higher if you bend your knees down fast before you jump up. Rather than just starting in a squat position at rest, and then jumping.

You might be like my previous articles:
Strength Exercises to Increase Power
Supplement to Increase Your Vertical Jump

Neurological Component

This is slightly more complicated and has to do with your nervous system. So I’ll break it down like this: your muscles are not used to firing all fibers at once for one extremely powerful contraction. A plyometrics workout trains all the fibers to fire closer together in time to produce a shorter, more powerful counteraction.

Your muscles are designed to contract over a length of time. Think of pushing a car down a street. If you push all at once very hard for a fraction of a second, the car won’t move. But if you dig your heels in and push over, say, 5 seconds, the car will begin to roll.

So our muscles are designed to do work over a period of time. When jumping, we want them to do work instantaneously.

Example Routines

For this Program, I want you to do a plyometrics workout for one minute sets. For example, if your routine is jumping into a box, you’d jump onto that box explosively for one minute. Your goal is not to jump as many times as possible. Your goal is to jump as fast and explosive as possible, but take your time in between jumps. Remember, don’t train endurance.

Rest for 2-3 minutes in between sets.

For basketball plyometrics, you can do any type of jumping routine. Examples are:

  • Jump onto a box
  • Jump over a box
  • Bound
  • Hexagon Drill
  • Side-to-Side Jumps
  • Knee Tuck Jumps
  • One-legged Box Jumps
  • Line drills
  • Medicine Ball Throws
  • Rim Touches
  • Sprint stores (sprint one flight, then rest on the way back down. Then do it again and again for one minute.)
  • Sprint hills (use the same method as sprinting stairs.) Flat Sprints

*****The only thing that you must be careful with is Depth Box Jumps. This is where you stand on a box and jump down onto the ground. This is extremely taxing on the nervous system. You may not feel tired or sore from doing it, but it is still hard on your body. You risk overtraining if you do this too much or from too high of a box. If you do these only perform one 1 minute set of them per session. And keep the box 24″ or lower. Starting out too hard with these will do more harm than good.*****

 

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