Reading Time: 3 Minutes.
In this article, I answer the question, what is a plyometric? Plyometrics can be a highly useful training tool for a variety of reasons. In this article, I will be giving a definition, their relation to our training and how you can implement them! Let’s get into the article!
I like to describe plyometrics as releasing from the weight you are pushing so you can propel yourself, or the weight. What this causes you to do is use your explosiveness to actually accomplish this. In other words, a plyometric is when you must generate enough force to separate yourself from the resistance you are pushing against.
To give an example of this, think of a box jump. You must generate enough force to separate from the resistance you are facing in order to leap onto the box. The resistance would be the floor. This is because if the floor could move, you would be pushing the floor away. Another example of this would be a plyometric barbell curl. You would need to generate enough force to propel the barbell into the air slightly, before catching it and performing another rep.
Plyometrics in Relation to Our Training:
Now that we know what a plyometric is, it is time to talk about how utilizing them may be beneficial in our training. There are a couple of main instances for their use, with the first being teaching our muscles how to produce force. The second benefit of these is being able to work on muscle activation, this ties into power training in the sense of being able to accomplish this with minimal weight. Plyometrics could also be great for warm-ups.
For example, if someone is looking to develop power, in regards to their hip extension specifically, a great exercise for this may be the frog hop. This is because you must use an immense amount of muscle activation to propel yourself, and it requires hip extension to a large degree to actually complete the movement.
When it comes to implementing plyometrics, the first thing to consider is your goal. If you are looking to train for power, then consider implementing a fair bit of them as accessory exercises. This may look like performing a power exercise such as the snatch, followed by some frog jumps.
If you are just looking to prime your muscles to produce force before a training session, consider doing something like box jumps without fatiguing yourself, done prior to your main movement. I find box jumps are a great way to get some power going before a main movement such as squats.
The Gist on Plyometrics:
At the end of the day, plyometrics are a great way to work on force production from your muscles while using low to no external loading. They have a couple of main applications in training from accessory movements to warm-ups. Think of the specific parts of a plyometric exercise that best apply to your goal to see which movements may work for you!
I thank you for taking the time to read this article! Give plyometrics a try if they seem right for you. As always, if you have any questions or comments please do not hesitate to leave them below and I will be sure to reply!
Until Next Time,
Please refer to my liability disclaimer to ensure you know who is responsible for use of this information after reading.