Plyometrics (Plyo) is one of the best ways to develop explosive power. I've been using Plyo techniques in my training since high school. My track and field coach introduced me to it to develope more power for my Shot put and Discus events.
I work Plyo drills into my HIIT classes and personal training sessions fairly regularly. They will help increase your vertical jump, boost your sprint capacity, strengthen joints ligaments and muscles, and shake up your workout.
As with any high intensity movements you should do a thorough warm-up, be free of any pre-existing contraindications and always train under the supervision of a trainer. These movements are high impact. If you have issues with your knees, ankles, shoulders or lower back Plyo training may not be for you.
Weighted Squat Jumps
This movement works the same muscles as regular squats. The difference is that during squats your reps are slow, and there is a controlled contraction of your glutes and quads. With Plyo squats you contract your muscles fast and actually leave the ground. This teaches your muscles to adapt to a new way of movement that will improve your performance in all areas of sports and fitness.
Choose a weight that will allow you to do a 1 minute set with proper form, leaving the ground with each rep. Repeat 3x. You can perform your reps standing in place or travel forward with each jump.
I have clients who are in and out of town all the time either on business or vacation. I tell them "Came back fat and your ass is mine!" Or something equally as crude.
Travel can throw off your training schedule, cause your progress to back-slide, and kill your motivation. Your diet suffers and many times there's no access to a gym.
Here are a few Plyo drills you can do when you're on the road with no equipment and just a little space.
Frog Jumps
Lock your hands behind your head. Keeping your chin and chest up, squat as low as you can then jump as high as you can. Hit the ground with your knees bent and repeat. Push yourself to do a 1 minute set without stopping. Repeat 3x
Clappers
Lower your chest to the ground, push off as fast and hard as you can, clap you hands, hit the ground, repeat. Do 3 sets to failure. If you really want to challenge yourself, clap as many times as you can before you hit the ground. As you get stronger you'll be able to get more claps in. Its a fun way to track your progress.
Ahem... I'm up to 7 claps
Full Body Clappers
Once you've gotten strong enough, challenge yourself to push your entire body off the ground, clap your hands, hit the ground. repeat.
Do 3 sets to failure.
"Pffft, that's too hard, I'll never be able to do that."
Here's 6 year old Rylan bangin' 'em out!
Your excuses are now invalid!
Happy Training!
