Introduction to Plyometrics




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We will abbreviate plyometrics for the remainder of this text as “plyos”.

What are plyos?

Plyos are a type of exercise designed to produce fast, powerful movements, generally for the purpose of improving performance in a sport. A Plyo movement, is one in which a muscle is extended and rapidly contracted. The purpose of this is to jump higher, run faster, throw farther, or hit harder.

When performing Plyos there are some things you should consider. The rule of thumb is those who are unable to do 75% of their body weight in the three major lifts (bench, squat and dead lift) should consider training further before attempting plyos. Also make sure you are in good shape and health before attempting.

Examples of Plyo exercises: Plyo pushups here you will focus on throwing yourself as high into the air possible from down pushup positions.

A great example of this is the clapping pushup where you are forced to lift your body at least 6-8 inches higher than normal off of the ground to perform the clapping pushup.

Example of a plyo workout routine:

Plyo pushups 10-15 reps

Squat thrust 10-15 reps

Squat Jumps 10-15 reps

Lateral box jumps 10-15 reps

Medicine ball slams 10-15 reps

Tuck jumps 10-15 reps

Plyos are a very effective workout for developing both speed and strength. Many professional athletes use this as their only source of training. In no time you too can develop speed and strength gains with plyos.

Remember training is not enough it is just as important to have a healthy diet and sleep cycle.




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