Let's talk about plyometrics. No, this isn't a particular training style. It is a type of exercise that you can implement into your routines to achieve better aesthetics AND performance. Traditionalists love the familiar routines of 1-2 complex lifts (such as squats or bench pressing) followed by 2-5 accessory exercises (leg curls, chest/lateral flys, etc.). Most of the time while scrolling through online training templates, that’s all I see. FYI: there is nothing wrong with this! But, for the average joes like myself that are trying to still remain athletic yet functional as we age, plyometric exercises add a great deal of development in our overall wellness and day to day performance. Unfortunately, they are missed in the majority of routines. Wait, let me backup for second...
What are Plyometrics?
Plyometrics is a form of intense training that involves the use of a stretch and contraction sequence of muscle fibers to generate great strength at a high speed. With this type of training session, you will improve your overall power and explosiveness. In simpler terms...Plyometric, or “plyos,” are typically jumping movements found in intense workout modalities and they help develop explosiveness, power, endurance and body control. Plus, they can add in a nice kick to your metabolism! Box jumps, ball tosses/slams, explosive push ups, jump squats are all examples of plyometric exercises that can be added into a circuit or performed individually to compliment your “big lifts.”
The next time you are strapped for time, perform a circuit of DB Bent-Over Rows, Bench Jump Overs, and Butterfly Sit-Ups for 3-5 rounds of 1 min each depending upon how much time you have. This great circuit that hits multiple muscle groups can be completed in anywhere from 10-20 mins!
When NOT to perform plyometrics
Do I believe that the majority of individuals should incorporate plyo exercises into their routines? Absolutely! But, it's important to know your limitations! Plyo movements do promote speed and power so with anything of a higher intensity, there is a higher risk factor. Each movement should be executed with proper form regardless of the routine. Furthermore, each movement should be used when you've achieved that respective fitness level. Example: before performing box jumps, be sure that you can confidently perform step ups and/or broad jumps first. Also, be weary if you are currently trying to gain weight or currently showing signs of adrenal fatigue. This is where having a coach's guidance helps.
Depending upon what your favorite training style is, it could be uncomfortable adding in plyometric exercises on the regular. But, the research has shown the incredible aesthetic & performance benefits it provides while providing a jolt to the metabolism. Add a few movements each week to your routines, let a few months go by and be sure to keep track of the results. They will speak for themselves! For more plyometric workout examples and exclusive access to my TOP 5 FAVORITE WORKOUTS UNDER 20 MINS, register for our e-newsletter at CoachTaz.com.
Action Sport Physio: https://www.actionsportphysio.com/en/health-tips/sports/benefits-plyometric-exercises/
ACE Fitness: https://www.acefitness.org/education-and-resources/professional/expert-articles/5869/explosive-plyometric-workout
Washington State University: http://www.exercise.wsu.edu/plyometric/default.aspx
"Coach Taz" aka Taylor Rodriguez is owner and head coach of Taz Fitness & Nutrition. He is a Personal Trainer & Nutrition Coach located in Deltona, FL that coaches individuals online and in person. Taylor was a former partying pro wrestler turned fitness enthusiast after the economic downturn of 2008-2010. After losing almost 70 lbs, his new passion is to help struggling individuals find a new confidence within themselves to achieve any goal that they see possible. To begin coaching with Taylor or to request a free consultation, contact us today.
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