If you are a casual gym-goer, the word plyometrics is something you have probably heard mentioned, but never fully explained. I am going to clear that up today by explaining plyometrics without getting super technical. Also, once you learn about this concept, it will be helpful to know how they are different from traditional exercises you may be used to, so I will explain that as well.
Let’s start with what is probably already familiar to you, strength training. This is what most individuals in the gym are working on. The goal is to build muscle mass by increasing the maximum amount of weight you can lift.
In general, athletes do not want to have excess muscle because it causes movements to become slower and causes you to fatigue quickly due to carrying around extra mass.
Body builders generally use this type of exercise routine. Don’t get me wrong; there is nothing wrong with bodybuilding, but there are alternatives for people who wish to achieve functional fitness. But what about athletes for example, whose goal is more geared towards increasing speed, power, and stamina?
That is why most athletes, even boxers and MMA fighters are not overly muscular. Athletes are also generally healthier and have higher levels of endurance, power, and speed. We can all imagine what speed is, but what about power? Think of power as explosiveness – a spring-loaded mousetrap that snaps closed with a tremendous amount of force for example.
Now that you have a very basic introduction to this topic, how about some real world examples to help you understand? Imagine a body builder that can bench-press 400 lbs compared to a boxer that can throw a punch with tremendous power. Another example is someone that can squat 500 lbs versus a basketball player with an extremely high vertical jump.
To wrap up, I will briefly introduce the method in which plyometrics exercises are done. In essence, many traditional bodybuilding exercises can be done in a manner that focuses on developing power. Let’s look at the bench-press since that is a familiar exercise to most people.
Instead of loading on the amount of weight you would normally use, put on about one-third of that amount of weight to start out. When you are in position, slowly lower the bar to your chest, and then, instead of slowly moving the bar up, explode with as much power and move the weight quickly. Instead of aiming for a certain number of repetitions, do as many as you can. Rest for about a minute in between sets and attempt three or four sets. This method could be applied to many different exercises; simply use a lower amount of weight and focus on slowly “loading” your muscles and then exploding to complete the rep.
Obviously, this article is only meant to serve as a very brief introduction to plyometrics and power training. Plyometrics is a fairly new concept, so new developments are constantly emerging. Athletes that utilize this type of training incorporate exercises that mimic the type of motions they perform while competing. As with any exercise routine, consult a physician before starting, and have a spotter when appropriate.