If you are an athlete, weightlifter, or someone who is looking for losing weight you may hear of plyometric training. If you are not familiar with these today at athletes hub we are going to explain all about plyometric training.

Plyometric training are exercises that include stretching and shortening cycle of muscle to increase speed and power also known as (SSC). I know its tough to understand for newbies so let me explain by an example. Suppose you lift weights in gym to improve your muscle mass and strength , in gym you lift heavy weights in very slow controlled manner. It definitely builds strength but by working your slow twitch muscles but in plyometric exercises your muscles have to work fast to complete these movements. Plyometric training builds strength and quickness.

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Benefits of plyometric training

So now you know how plyometric training exercises involve stretching and shortening of muscles. From a very long period it has believed that plyometrics training only beneficial for sprinters. Studies have shown that plyometrics provide many benefits to athletes of other sports as well. Lets look at some of the benefits of plyometric training,

1.Increase in fast twitch fibres

Plyo training recruit fast twitch muscles. I had already explained the importance of having fast twitch fibres for an athlete and weightlifter. Plyometric exercises are quick and require force to perform. So it will help anyone who is looking for increasing fast twitch muscle fibers.

2.Activates muscles

If you are an athlete you might know the importance of activating muscles quickly for best performance in training sessions.  If an athlete is capable of activating his muscles faster he or she gets the extra edge over the opponents. Plyometric movements work very  appropriately for a sprinter.

3.Open neurological pathways

Plyometric training makes you neurological system to work. When we do those slow weight lifting movements it does not need our neurological path. Plyometric training involves concentric and eccentric movements with speed and power which opens our neurological pathways.

4.Improves force production

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Plyometrics  makes our muscles to work with both speed and force, Plyo makes our muscles more adaptive and improves its function in game situations. If you perform plyometrics more in an week. It will make your muscle capable of producing more force in shorter duration of time. So if you do plyometrics often you can jump higher,run faster and even perform exercises like dead-lifts and push ups more easily

5.Helps in loosing weight Here

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Plyometrics exercises  helps in loosing weight. These workout can be done in very short time it take s hardly 15 minutes to complete plyometric workout. It burns more calories in comparison with movements like squats and dead-lifts, these traditional movements only build strength and burns a very little amount calories in comparison to plyometric workouts. Plyo increases force production,strength and burn enough amount of calorie for loosing weight.   

Studies conducted

Plyometrics movements can increase the amount of force your muscle can produce with every movement. Now days every sports like Basketball,football,rugby and cricket involves the stretching and shortening cycle of our muscles.  
8 week study conducted at Montreal university states that polymentric improves running economy more than weight lifting movement.
Journal o of strength and conditioning research shows that runners who did 6 week of plyometric training increased their 2400m race times by 5%

Phases of plyometric exercise

There are 3 phases in a plyometric movement. All these are very important for providing with the force you need to complete each movement.

1.Eccentric phase 
The first phase consists of the landing or eccentric phase. In the first phase, the muscles group get lengthening.
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2.Stabilization phase = Stabilization phase and it involves a short resting period. Spent as little time as much as possible in this phase.

3.Concentric phase = The third phase is a concentric phase which consists of a shortening of the muscle. This phase uses stored energy to be more explosive.

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You should look for completing these 3 phases as quickly as possible but with good form. Try to reduce the time between eccentric and the concentric movement.

Mixing plyometric training in your workout routine .

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Now as you know how much benefits a 15-minute plyometric movement provides. You should definitely add plyometrics in your weekly workout regimen. Keep in mind that plyometrics works the best when you do them with lifting and running sessions. Never try to make plyometrics as your excuse for not doing weight lifting and running sessions.
A preferred week regimen will be of 2 days of plyometric movements. Don’t do your running session with plyometrics. 
I will be back with a plyometric workout plan for all of you out there. This is a foundation to give you the basic knowledge about plyometric training and how beneficial it is when you perform it correctly.                                                 

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