Plyometric Workouts

Plyometric workouts have garnered national recognition throughout the fitness world for their amazing ability to increase overall athletic ability in athletes of every level. While they certainly have their downsides (which I will get into in this article), the fact remains that plyometrics are something that should be included in everyone’s exercise regimen.

Plyometrics are great way to build explosive strength, speed, and total muscle activation. Explosive movements are the key to this kind of physical development, and that is the whole science behind plyometric workouts.

They’re also great for shredding fat, and really building up to those sexy six pack abs that are so highly coveted.

Basically, what you’re aiming to do with plyometric workouts is to trigger your body’s explosive muscle fibers. These are known as “type II muscle fibers”. These are the fibers that’s not only show the most growth after hypertrophy, but are also the ones that come into play when you’re lifting something either extremely heavy, or extremely quickly.

Type II muscle fibers specialize in fast, maximum strength movements.

Type I muscle fibers are what you use during a marathon, or when your bike riding. These are muscle fibers that are dedicated to endurance exercises. Most people have around eight 40 : 60 split for these muscle fibers, with a lenience towards one side or the other. It changes from person to person, however.

But that’s not important, and I’m sure that you could really care less when it comes down to it. The fact of the matter is that good plyometric workouts activate those precious type II muscle fibers that are responsible for the level of hypertrophy and fat burning that you’re looking for.

Well, if you just remember EXPLOSIVE, then you’re already halfway there.

Below you’ll find three of my favorite plyometric workouts:

#1. Squat jumps – These are exactly what they sound like. Just find a box, bench, or something else sturdy. Position it in a way that is secure, and that will allow you to jump onto your chosen platform safely without too much risk of injury.

All you’re going to do now is squat down to about a half squat, and then launch yourself up in the air as high as you can with the aim of landing on your chosen platform. Make sure that you take special care to land softly, as you don’t want to injure your knees.

Start by doing four or five reps. You want to make sure that you keep very good form, and that you always ALWAYS land softly. Injury is really where the danger lies with plyometric workouts, but it can be avoided if you warm up, stretch, and take care of your knees!

#2. Clapping push-ups – If you ever played football or wrestling, then you’re probably already familiar with this exercise.

Get in regular push-up position.

Now slowly lower yourself down like you would for normal push-up, but once you’re at the bottom explode up to the point where you’re literally elevated off the ground. Try to clap your hands together in midair, before coming down and landing softly on your palms. As you land, you can go ahead and begin to descend into the next rep – This will help you to keep your elbows and wrists injury free.

This is a great plyometric workout for your chest and shoulders, as it’s obviously extremely explosive, and will really target those type II explosive muscle fibers.

#3. Sprints – “Wait a minute…” You’re saying, “Sprints aren’t a plyometric exercise, are they?”

Well, yes they are.

The whole idea of a Sprint is pushing your body to the extent of its limits… You’re trying to get 100% effort for a very short duration. For this all I would recommend doing is going down to your local high school’s track (if they have one) and finding the hundred meter stretch. Just do one 100 meter sprint, walk the rest of the lap, and then repeat. Go for about four or five reps and call it a day.

During your sprints make sure you stay on your toes, focus on moving your entire body faster, not just running faster. Remember, the faster you move your arms, the faster you’ll move your legs. Keep your core braced and really focus on moving your body forward as quickly and explosively as possible. In your mind just repeat “Faster, faster, faster, faster” for the entire 100 meters – That’s what helps me focus, at least.

Sprints are wonderful because they target your entire body, especially your calves which in my opinion are generally under targeted by most workout regimens.

Whether or not you have a plyometric workout routine in mind already, or you’re planning to follow the one that I’ve outlined in this article, you will find that plyometric workouts are a great way to increase your overall athletic ability. The explosiveness of the movements allows you to take your strength and agility to the next level by teaching your body what it’s like to give 100% effort. This is the only way to ever reach her full potential, when it comes to fitness training. Thanks for reading, and good luck with your plyometric workouts!